As a busy mom, finding time to stay fit can feel nearly impossible. But what if you could incorporate Pilates into your daily routine without setting aside hours at the gym? With doable Pilates moves designed for busy moms, you can easily sneak in a quick workout during everyday tasks. These simple Pilates exercises can be done anywhere—whether you’re in the car, at home, or out for a walk with your baby. In this guide, we’ll explore easy-to-follow Pilates moves that fit seamlessly into your hectic schedule.
1. Seated Pilates for Posture and Core Engagement
Imagine being stuck in traffic or sitting in your car—why not make the most of it? Adjust your seat to a more upright position to engage your core and maintain an erect spine. Grasp the steering wheel with both hands and gently lift your upper back away from your seat, instead of raising your shoulders toward your ears. This simple adjustment will help improve your posture while engaging your back and core muscles.
2. The Stop-Sign Shape-Up Move
While waiting at a stop sign, engage your glutes by pulling your hips inward and upward as if preparing to lift yourself off the seat. Gently press down on the car wheel, replicating the motion of rising from the seat. Hold this position for five seconds, then release. Repeat this movement several times to activate your glutes and engage your core muscles.
3. Handbag Carting Move for Shoulder Alignment
Carrying a handbag on one shoulder? Try balancing the load by pressing your free shoulder downward and backward to even out the tension. Keep your posture aligned by engaging your core muscles. Visualize a weight over your shoulder as you press your shoulder down and allow the muscles along your neck and shoulders to stretch. This move helps alleviate strain on your upper body while enhancing shoulder alignment.
4. Bag Carting Circular Shoulder Moves
When making circular motions with your shoulder while carrying a bag, remember to keep your shoulder blade pulled back and down. Propel this movement using your shoulder blades while focusing on the downward portion of the circular motion. This move can help release tension and prevent hunching of the shoulders, improving your posture as you walk.
5. Baby Holding Move for Balanced Posture
Carrying your child on your hip can cause one side of your body to overcompensate. To avoid muscle imbalances, try to keep your child positioned slightly in front of you. This helps keep your shoulders aligned and prevents your spine from curving toward the child. Imagine your back is pressed against a backpack to ensure your back and hips stay in alignment as you carry your little one.
6. Tot Twister Pilates Move for Core Strength
To work on your oblique muscles, stand with your feet wider than shoulder-width apart and bend your knees slightly. Hold your child in front of you, and twist to the left and right while maintaining a strong, upright posture. Engage your core and keep your knees soft, ensuring they don’t move as you twist. This exercise helps strengthen your core and obliques while also keeping your balance.
7. Coiled Lift for Safe Lifting
When lifting your child from a climbing frame or low surface, squat down to their height. Shift your weight to your heels and engage your core as you push the floor away to stand back up. Visualize using the power of a spiral motion to assist in lifting your child safely while protecting your back. This Pilates move helps improve your lifting technique and strengthens your leg and core muscles.
8. Stoop to Triumph Over Move for Functional Strength
After grocery shopping, engage your core and align your body as you squat down to pick up a heavy bag. Focus on keeping your weight on your heels as you bend your knees. As you exhale, push through your heels to lift the bag, engaging your glutes and leg muscles. This Pilates-inspired move can help you maintain strength and stability while performing everyday tasks like lifting.
9. Strolling Pilates Move for Core Engagement
When pushing a stroller, avoid leaning on the handles. Instead, use the resistance of the stroller to help lift your chest and lengthen your waist. Focus on engaging your core muscles as you walk or jog, maintaining a light grip on the stroller handles. This simple adjustment will help reduce strain on your shoulders and arms, while also improving posture and core strength.
10. Pilates for Busy Moms: Make it Doable
Incorporating doable Pilates into your daily life doesn’t have to be complicated. Whether you’re sitting in the car, carrying your child, or taking a stroll, these simple Pilates exercises can help you stay active and improve your overall strength, posture, and flexibility. With just a few minutes a day, you can make Pilates a regular part of your busy routine—no gym required!