Motherhood is beautiful—but let’s be honest, it’s also chaotic. Between the feeds, the tantrums, the never-ending laundry piles and the mental load, it’s easy to feel like your own needs fall right to the bottom of the list. Especially when it comes to moving your body.
But movement doesn’t have to mean “working out” in the traditional sense. It doesn’t require hours at the gym or waking up at 5am. In fact, the most powerful form of movement for mums is the kind that fits into your real life—not the life you think you should have.
Here’s how to reframe movement, reconnect with your body, and actually want to move again.
1. Start Where You Are, Not Where You Were
Before children, you might have had structured routines, gym memberships, classes or long walks on your own. If your current season looks different, that’s okay. Movement now might look like:
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10 minutes of stretching while the baby naps
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A walk with the pram to get fresh air and clear your mind
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A dance session in the kitchen while making tea
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Using your toddler as a weight (seriously—they love it!)
It still counts. It all counts.
2. Focus on How It Feels, Not How It Looks
Let’s move away from the “bounce back” culture and instead ask:
👉 What would feel good in my body today?
Movement can be grounding, energising, calming—or all three. Some days, it might be lifting weights. Others, it might be stretching on a yoga mat with one hand holding a toy. Tune in, not out.
3. Stack It Into Your Day
We don’t need more pressure—we need permission. Permission to stack movement into the pockets of our day. Try:
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5 squats every time you boil the kettle
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Holding a plank while your kids play on the floor
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Walking laps around the garden or living room
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Doing one of your own “mum-friendly mini circuits” (keep an eye out—I'll be sharing mine soon!)
Small actions add up. They build strength, stamina, and confidence—not just physically, but mentally too.
4. Make It About You, Not Just a “To-Do”
Instead of thinking of movement as another job on your list, think of it as a gift to your future self. Even five mindful minutes can:
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Lift your mood
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Ease anxiety
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Help you sleep better
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Reconnect you to your identity outside of “mum”
5. Try My Favourite Moves for Busy Mums
Here are 5 moves I love to do in my home gym—or squeezed in during nap time:
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Bodyweight squats – 3 sets of 15 (great for glutes and legs)
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Wall push-ups – beginner friendly and effective
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Glute bridges – safe postpartum and feel amazing
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Walking lunges – hold onto the pram if you’re out!
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Slow stretching or child’s pose – reconnect your breath and body
You don’t need fancy equipment—just a few minutes, your breath, and a bit of space.
Let’s Make This Feel Doable
If you want to explore more movement ideas, I’ll be sharing:
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Mini home workouts
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Stretching sequences
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Mum-safe strength circuits
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Wellness tools I use and love (with links!)
Follow along on [Instagram] and check out my “Active Lifestyle” shop [here] to browse movement-friendly products like resistance bands, foam rollers, and more.
You’re Already Doing So Much—Let This Be For You
You don’t need to be perfect. You don’t need to “get your body back.” You’re allowed to enjoy movement again—on your terms.
You’re not just moving for fitness. You’re moving for energy, for strength, for peace, and for you.