Best exercises: Planks, push-ups, squats are quick exercises for busy moms to stay active

A plank is a simple yet effective way to strengthen your core. Start by lying face down, then lift your body onto your toes and forearms, keeping your body in a straight line from head to heels. (Image: Canva)

Balancing motherhood with personal well-being can be quite a challenge, especially when it comes to maintaining a fitness routine. However, staying active doesn't necessarily require long hours at the gym. By incorporating short, effective exercises into your daily routine, you can keep fit and boost your energy levels. These exercises are designed to be quick and easy to do, fitting seamlessly into even the busiest of schedules.

Here are seven quick exercises that busy moms can easily incorporate into their day to stay active and healthy, according to fitness trainer Marchelle D’ Costa.

Jumping jacks: Jumping jacks are a fantastic way to get your heart rate up quickly. Stand with your feet together and your arms at your sides. Jump up, spreading your legs shoulder-width apart while simultaneously raising your arms above your head. Jump again to return to the starting position. Spend just 5 minutes doing this exercise to boost your energy and improve cardiovascular health.

Wall sits: Wall sits are excellent for strengthening your legs and core. Stand with your back against a wall and slide down until your knees are at a 90-degree angle, as if sitting in an invisible chair. Hold this position for 1-2 minutes while keeping an eye on your kids, combining fitness with family time.

Plank: A plank is a simple yet effective way to strengthen your core. Start by lying face down, then lift your body onto your toes and forearms, keeping your body in a straight line from head to heels. Hold a plank for 1 minute while you wait for dinner to cook or during a quick break.

High knees: High knees are a great cardio exercise that can be done in a short amount of time. Stand tall and jog in place, bringing your knees as high as possible with each step. Perform high knees for 3-5 minutes to increase stamina and burn calories.

Push-ups: Push-ups are a classic exercise for building upper body strength. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Aim for 10-15 push-ups during your child's nap time to keep your muscles toned.

Squats: Squats help strengthen your lower body and can be done while playing with your kids. Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair, keeping your back straight and knees behind your toes. Do 15-20 squats to keep your legs and glutes strong and toned.

Lunges: Lunges improve balance and tone your legs. Stand tall, then step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and repeat with the other leg. Fit in 10-12 lunges per leg during any spare moment, such as when waiting for the microwave to finish or during a TV commercial.

By integrating these quick exercises into your daily routine, you can maintain an active lifestyle and take care of your health, even with a busy schedule.