Your Ultimate Mama Guide to At-Home Workouts: Simple, Supportive Movement for Moms
Orginally posted 2020, updated 2024
Are you back at a beginner level regarding workouts?
Are you a newish mom trying to get back into shape and cannot seem to find the right lighter workout program?
Or, maybe you were never a workout type but know you need to start with something to start feeling better.
If you find yourself in any of these situations, I have you covered!
Disclaimer: The information provided in this blog post is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions regarding a medical condition, dietary changes, or fitness regimen
Let’s Start Here: A Real Mom Talk on Movement
I’ve been through bed rest. C-section recovery. That early postpartum fog. And let me tell you—I used to think I needed to "push through" to get back in shape. I chased intensity like I did in my 20s, thinking that’s what progress looked like.
But motherhood shifted everything.
I learned (the hard way) that restorative, intuitive movement is often the most powerful thing you can do—not only for your body but your mind and nervous system too.
Our nervous systems are constantly overstimulated as moms. The answer isn’t more intensity…it’s intention.
First Things First: Postpartum & Early Recovery Support 🤍
If you’re in the postpartum window—or it’s been a while since you’ve moved your body regularly—please, start gently. Consult your doctor if needed. You don’t need to earn rest or permission to start slow.
✨ My go-to recommendation: FIT2B
This is the one program I will confidently name by brand. I found it years after having twins, and it truly changed the game for my core and pelvic floor recovery. It’s gentle, effective, and rooted in function over appearance. You can start with their FREE 30 DAY TRIAL and see how it feels!
Daily Stretching Changed Everything 🌿
Once I stopped trying to “go hard” and started tuning into my body, I saw more progress than ever before.
My favorite routine now?
〰️ Morning stretch: 15–20 minutes before the house wakes up
〰️ Evening stretch: Another 15–20 to wind down and ground myself
〰️ On strength days: I’ll do my cardio or strength in the morning, then stretch right after
This simple rhythm keeps me feeling strong, mobile, and calm—without overloading my system.
Intentional Strength Training for Moms
As women—especially as we age—muscle is essential for energy, metabolism, and longevity. But strength doesn’t have to mean hour-long gym sessions or bootcamp classes.
Think:
〰️ Bodyweight circuits in the living room
〰️ Resistance band routines
〰️ Gentle pilates for core strength
〰️ Simple dumbbell movements while the kids nap or play
Do what fits your life right now. Progress is built through consistency, not pressure.
Cardiovascular Movement That Doesn’t Drain You
Let’s be honest—running 5 miles isn’t always realistic (or desirable!). Luckily, cardio can look a million different ways.
Here are some ideas for you to start with:
〰️ Walks while pushing the stroller
〰️ Playing tag in the yard
〰️ Dance breaks in the kitchen
〰️ Vintage aerobics (you know I love me some Jane Fonda + retro vibes!)
〰️ A short cardio-pilates combo video
It’s not about burning calories. It’s about getting your heart pumping and moving stagnant energy out of your system.
Jane Fonda’s Workout Challenge, 1987 (credit: Youtube)
My Favorite Approach: Rotate and Flow
I try really hard to listen to my body rather than sticking to a hardcore plan or structure. I set the goal or pick the workouts I am craving that week (a lot of this will depend on my cycle) and let my body guide. I have had more success with being in a flow than a strict routine, my only non-negotiable is that I rotate my favorites in each category each week
Here is how I plan my weeks with flow
→ Strength days (2–3x/week)
→ Cardio/heart rate-boosting movement (2–3x/week)
→ Rest when my body says so, especially during period
This rhythm feels sustainable, which is the key to staying consistent, especially as a busy mom.
Don’t Forget: You Know Your Body Best
You don’t need a rigid workout calendar or social media challenge or trend to tell you what to do. You need space to listen inward, trust your cues, and follow what supports you in this season of life.
Let your movement…
→ Calm your system
→ Strengthen your body over time
→ Support your emotional well-being
There’s no “right way” to do it. Only your way.
Favorite Workout essentials
Jane Fonda Free Workouts
The Jane Fonda Prime Time: Walk Out and The Jane Fonda Prime Time: Fit & Strong are the best if you are at a beginner level. You can alternate them a few times a week. They are also available for FREE on YouTube and Prime Video!
FIT2B 30-Day Free Trial
My top recommendation for postpartum moms—or anyone needing extra recovery and gentle movement after time away from exercise—is Fit2B. It’s safe, effective, and designed with busy moms in mind, offering just the right amount of time and support to help you begin healing
Adidas Boost Sneaker || Bala Hand & Ankle Weights || Spri Mat || Jane Fonda Workouts // Amazon Fit Watch || Raw Protien Pwder || Gaiam Massager || Deep Tissue Foam Roller || Old Navy Active Leggings
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