Pilates for Busy Moms: 5 Quick Workout Routines for a Stronger You - The Pilates Shop

Pilates for Busy Moms: 5 Quick Workout Routines for a Stronger You

Being a mom is a full-time job, and finding time for yourself can be a challenge. However, amidst the hustle and bustle of parenting, it's crucial to prioritize your well-being. Enter Pilates – a versatile and efficient exercise method that can be seamlessly integrated into the busy life of a mom. Here are five quick Pilates routines tailored to strengthen and rejuvenate, ensuring you can prioritize your health without sacrificing precious time.

1. Morning Wake-Up Routine (10 minutes):

Start your day with a burst of energy and set a positive tone for the hours ahead. This quick morning Pilates routine focuses on waking up your body and engaging your core:

  • Rolling Like a Ball (2 minutes): Sit on your mat, balance on your tailbone, and roll backward and forward, massaging your spine.
  • The Hundred (3 minutes): Lie on your back, lift your legs, and pump your arms up and down while inhaling for five counts and exhaling for five counts.
  • Single Leg Stretch (2 minutes): Lie on your back, hug one knee toward your chest, and extend the other leg. Switch legs in a controlled manner.
  • Plank (2 minutes): Transition to a plank position, engaging your core and holding for one minute. Drop to your knees if needed.
  • Child's Pose (1 minute): Finish with a brief rest in Child's Pose to stretch and relax.

The Hundred Pilates

2. Lunch Break Revitalizer (8 minutes):

Use your lunch break as an opportunity to refresh and recharge. This Pilates routine targets key muscle groups without requiring an extensive time commitment:

  • Standing Roll Down (2 minutes): Stand with feet hip-width apart and roll down, articulating through your spine, and reaching for the floor. Slowly roll back up.
  • Chair Squats (2 minutes): Sit on an imaginary chair, stand up, and sit back down, keeping your chest lifted and core engaged.
  • Side Leg Lifts (2 minutes each side): Stand next to a chair or countertop for support and lift one leg to the side, engaging your outer hip. Switch sides.
  • Seated Spinal Twist (2 minutes): Sit on the floor with legs extended. Twist your upper body to one side, holding the stretch for 30 seconds, and then switch sides.

3. Afternoon Energy Boost (7 minutes):

Combat the mid-afternoon slump with a quick Pilates routine that focuses on boosting your energy and improving posture:

  • Cat-Cow Stretch (2 minutes): Start on all fours and alternate between arching and rounding your back.
  • Saw (2 minutes): Sit with legs extended, arms out to the sides. Twist to one side, reaching your opposite hand toward the outside of your foot. Repeat on the other side.
  • Swan Dive (2 minutes): Lie on your stomach, lift your chest and legs, reaching your arms forward. Lower back down with control.
  • Pelvic Curl (1 minute): Lie on your back, bend your knees, and lift your hips toward the ceiling, engaging your glutes.

Cat Cow Stretch Pilates

4. Evening Relaxation Routine (10 minutes):

Wind down your day with a Pilates routine designed to release tension, promote flexibility, and calm the mind:

  • Spine Twist (2 minutes): Sit with legs extended, twist your upper body to one side, and then switch sides.
  • Legs Up the Wall (3 minutes): Lie on your back with your legs against a wall to promote relaxation and circulation.
  • Side-Lying Leg Circles (2 minutes each side): Lie on one side, lift your top leg, and draw small circles in the air. Switch sides.
  • Rolling Like a Ball (2 minutes): Repeat the morning routine for a playful and rejuvenating finish.
  • Seated Forward Fold (1 minute): Sit with legs extended, hinge at your hips, and reach toward your toes for a gentle stretch.

5. Weekend Warrior Challenge (15 minutes):

On weekends, when you may have a bit more time, challenge yourself with this dynamic Pilates routine that targets multiple muscle groups:

  • Pilates Push-Ups (3 minutes): Start in a plank position and perform push-ups with a Pilates twist, engaging your core.
  • Single Leg Teaser (4 minutes): Lie on your back, lift one leg and your upper body simultaneously, reaching toward your toes. Switch legs.
  • Side Plank with Leg Lift (4 minutes each side): From a side plank position, lift and lower your top leg while maintaining stability.
  • Boat Pose (4 minutes): Sit on your mat, balance on your sit bones, and lift your legs and upper body into a V-shape. Hold for 30 seconds, rest, and repeat.

Pilates Ring

Incorporating these quick Pilates routines into your daily or weekly schedule doesn't just contribute to physical strength; it also nurtures mental well-being. Remember, consistency is key, and even short bursts of Pilates can make a substantial difference in your strength, flexibility, and overall vitality. So, whether you're stealing moments during the day or dedicating a bit of extra time on weekends, these Pilates routines are designed to empower busy moms on their journey to a stronger and healthier self.

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