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Have you ever had a day or two, or possibly an entire week, that you were cooped up at home? Due to bad weather or a sick child, no matter the circumstance, getting into the gym or out for a run just is not happening. Being stuck at home doesn’t have to mean TV time. Making your small entourage a part of the show can help your little ones relieve restlessness, too. I have a kid-friendly workout plan (age 4 and above tested and approved), that is fun and doesn’t require a lot of fancy equipment except for hand weights if you want a little extra toning.

mom exercising with baby at home

Start with a 10 minute warm-up. I’m not fan of jogging in place so we crank up some tunes and do some freestyle dance moves. You don’t have to be Shakira to get your heart pumping. Once the kids get into it, you may have a whole new workout. Rest as needed (up to 30 seconds) between each exercise. Do a complete set for a 30-minute workout, or three sets for an hour.

Bear Crawls: Crawl around the house on hands and feet while tucking your tail down and keeping the back straight. Do this for 60 seconds to work your glutes, legs and core.

Pushups: Do them on your knees if you have to, but challenge yourself for 60 seconds. They will work your shoulders, chest and core.

>> Read more: Turbocharged 30-Minute Total Body Workout

Heel Touches: Lay on your back with knees bent at a 45 degree angle, hands by your sides with palms facing the floor. Using your abdominal muscles, lift your shoulder blades off of the floor and without moving your lower half, touch your fingertips to the back of your heels (alternating left and right heel) for 60 seconds. These will work your abdominal muscles and lower back.

Crab Scuttles: Start from a seated position with your feet out in front of you and your hands behind you. Rise up until your booty is off the floor and scuttle for 60 seconds. This exercise works your abs, legs, hip flexors, shoulders, triceps and biceps.

Sit and Stand: Stand in front of the couch or a chair with your back straight and your hands on your hips (or shoulder level out in front of you), and bend at the knees until you touch the seat and stand back up for 60 seconds. Don’t let your knees drift out beyond your feet and try not to rest when you go down to keep your glutes and thighs engaged.

>> Click here to find out how to get the perfect squat.

Dips: Grip a chair (or the couch), elbows pointed back. Place your legs straight out in front of you with knees slightly bent, heels on the floor and toes to the ceiling. Lower your body until your arms create a 90 degree angle then raise and repeat for 60 seconds. You should feel the burn in your arms.


Ballerina Walks: Stand tall, arms overhead, fingertips nearly touching with elbows pointed out. Raise up on your toes then walk with a 6 inch forward kick per step for 60 seconds. You should feel the burn in your calves. This movement also works the hip flexors.

Cherry Pickers: Stand with your feet shoulder-width apart and arms extended at or slightly above shoulder height. Touch your thumbs to index finger in a picking motion for 60 seconds. This is for your arms and shoulders.

Swimmer: Laying on your stomach, lift your left arm and right leg off the ground and rapidly switch to right arm and left leg. Continue for 60 seconds. This works the abs and back.

>> Read more: 7 Affordable Ways To Work Out At Home

Frog Jumps: Squat down with your hands between your feet, back straight, booty out. Then spring up and crouch back down, repeating for 60 seconds to work your legs.

To cool down I like to throw in some simple yoga. Hold each pose for about 30 seconds. You can do poses like mountain, tree, triangle, warrior, forward fold, downward dog and child’s pose.

>> Read about the 5 pieces of equipment you need for an awesome workout at home.