9 Things Moms Can Do to Get in Shape

9 Things Moms Can Do to Get in Shape : Being a mom is one of the most rewarding roles in life. However, it also comes with many challenges — including finding time to stay in shape! While taking care of little ones is a full-time job, it’s still important for moms to make their health a priority. Getting in shape can provide moms with more energy, improve their mood, help prevent health issues like heart disease and diabetes, and even strengthen their relationships.

However, many moms struggle to find time to exercise and eat healthy after having kids. Additionally, a study published in 2016 found that women gain an average of 172.6 lbs in the first year after giving birth. This highlights the need for new moms to be proactive about their fitness. The good news is that with some planning and dedication, there are many realistic ways for busy moms to get in shape.

Here are ten things moms can do to improve their fitness:

  1. Start Walking

    One of the easiest ways for moms to sneak in exercise is to go for regular walks. This is a great way to get fresh air, clear your head, and burn extra calories.

    Try putting your baby in a front carrier or stroller and going for a 30-60-minute walk around your neighborhood. Getting outside and moving your body will provide an energy boost.

    If you can, go for a walk with a friend or join a mom walking group to help motivate you.

  2. Consider Surgery

    For some women, diet and exercise alone are not enough to help them achieve their fitness goals after having children. In these cases, surgical procedures like a tummy tuck, liposuction, or even buffalo hump removal may be an option.

    These procedures can help tighten loose abdominal muscles and remove excess fat deposits that simply won’t budge. When paired with a healthy lifestyle, surgery can help moms get their pre-baby bodies back.

    It’s important to find an experienced, board-certified plastic surgeon to consult with. While not right for everyone, surgery is something new moms can consider if struggling to lose stubborn belly fat.

  3. Do At-Home Workouts

    At-home workouts are ideal for moms who can’t make it to the gym. There are plenty of effective 10-30-minute routines you can do in your living room with minimal or no equipment.

    For example, find a 10-minute HIIT workout on YouTube and do it during nap time. Or invest in some basic equipment like resistance bands, light weights, and an exercise ball. Find sites online for free workout videos. Doing something is better than nothing!

  4. Try Yoga

    Yoga is a great way to build strength, flexibility, and balance. Look for “mommy and me” yoga classes in your area so you can bring your little one along. Many yoga poses and flows can be modified to your fitness level.

    Aim to take a class 1-2 times per week. You can also find free yoga videos online to do at home. Yoga helps relieve stress and tension in the body.

  5. Join a Gym with Childcare

    Many gyms now offer childcare services while you work out. This allows you to focus on your workout without having to arrange a babysitter. Make the most of your time by doing a mix of cardio and strength training. If you go consistently 2-3 times a week, you’ll see results. Having a set gym schedule helps motivate you to get there.

  6. Try Group Fitness Classes

    Group classes like bootcamp, barre, and cycling provide structure and a social component that can increase your likelihood of sticking with it.

    Many studios offer mom-centered classes with childcare options. The group environment can help push you harder than working out alone. It’s a great way to meet other fit-minded moms as well!

  7. Lift Weights

    Incorporating strength training into your routine can help boost your metabolism and burn more calories. Weight lifting also prevents muscle loss. Aim for 2-3 sessions per week. You can use dumbbells, resistance bands, kettlebells, or even your own body weight. Focus on major muscle groups like legs, back, chest, shoulders, and arms. Start light if new to weightlifting.

  8. Invest in Home Fitness Equipment

    Having an at-home setup makes it easier to squeeze in workouts. Equipment like a treadmill, stationary bike, elliptical, or rowing machine give you no excuses.

    You can work out while the baby naps or after they go to bed. Home gyms are a big investment, so start with more budget-friendly options like resistance bands, kettlebells, or a yoga mat. Or get a used treadmill online for a fraction of the price.

  9. Try HIIT Workouts

    HIIT (high-intensity interval training) provides maximum calorie burn in a short period of time. The concept is alternating short bursts of intense exercise with recovery periods. For example, sprint for 30 seconds, then walk for 60 seconds. Repeat for 10-15 minutes. There are many HIIT workout options for all levels on platforms like Daily Burn, Peloton, and Nike Training Club. A little HIIT goes a long way!


Staying fit as a busy mom requires dedication but brings so many rewards. Improving your health improves your ability to take care of your kids and be active with them. The key is finding realistic ways to incorporate exercise and healthy eating into your routine. Start small with daily walks or at-home workouts. Take advantage of gym childcare when possible. Do meal prep, and don’t skimp on sleep. Get support from other fit-minded moms. Most importantly, be kind to yourself on the journey. Every little bit counts, and maintaining consistency is more important than perfection. Your health deserves your attention!




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