11 Bodyweight Exercises For Mamas

I’ve blogged before about how to fit workouts into the busy mama life and how to create routine. And bodyweight training helps both of those! Training using only your bodyweight not only challenges you but allows you to work out anywhere you have space!

Training using only your bodyweight is awesome for mamas because it can be done quickly and it’s effective. You can easily tailor your workout routine to your specific goals and never have to pick up a dumbbell.

Unfortunately, most people stick to the basics when training using only their bodyweight and the truth is, there is so much more! Below are 10 of my favorite, go-to bodyweight exercises I use when I’m in a pinch.

Exercice #1 Bulgarian Split Squats

This lovely unilateral exercise is a doozy! It is super challenging all on it’s own and will have your legs on fire.

I love it because, depending on the angle of your torso, you can fit it to work more anterior muscles (like your quads) or posterior muscles (like your glutes and hamstings)

Exercise #2 Push Ups 

This exercise is just classic. And there are so many ways to perform it (check out 82ways to do a push up here). Find the variation that best suits your skill level and get to it.

Though, as a new mama I wouldn’t advice doing crazy volume push ups. They work a lot of anterior (front of body) muscles and most mamas need more work on their backs. But, don’t omit them, the push up really is a classic badass exercise.

Exercise #3 Glute Bridge

There are few exercises better than the glute bridge for new mamas!

Not only does it work the glutes but it can be done with a focus on pelvic floor engagement – perfect for mamas. You can also advance this to a single leg variation.

Exercise #4 Squats

Another classic, squats can be made harder by adding a pause at the bottom and really ensuring all your muscles are contracting.

They can be an awesome hip opener and are one of the most functional exercises for day to day life.

Exercise #5 Bodyweight Romanian Deadlift

This exercises is perfect when learning to hip hinge as it gives you instant feedback.

Since we all need a little more posterior chain this exercise is awesome for new mamas and as a warm up! You can also advance this to a single leg variation.

Exercise #6 RKC Plank

Most people butcher planks on a daily basis making them useless. The RKC Plank is different.

It teaches you not only to engage but hold contraction of every possible muscle. If you can hold this for more than twenty seconds, you’re probably doing it wrong.

Exercise #7 Reverse or Sliding Lunge

A great exercise to hit the lower body,

Make sure you’re not leaning back and arching the lumbar spine.. you want to feel those glutes and hamstrings instead!

Exercise #8 Supine Heel Slides

Grab a towel or wear socks on a hardwood floor.

Heel slides are awesome for the glutes and hammies.

Exercise #9 Plank With Shoulder Tap

Learning to stabilize through the shoulders and maintain the structure of your core is what this exercise is all about.

Exercise #10 Hip Thrust

Elevate your back on a table, couch, whatever you can find and give your glutes a bit more range of motion!

Doing so will hit them harder and work them perfectly. You can also advance this to a single leg variation.

Exercise #11 Deadbug

An amazing core exercise if there ever was one and perfect for new mamas.

This exercise teaches stabilization and how to engage all the muscles need to prevent unwanted extension.

Don’t forget to pin these awesome bodyweight exercises for later!

What are your favorite bodyweight exercises?

Looking for more fitness tips? Check out these awesome Unilateral Exercises as well as How To Hip Hinge