5 Simple Exercises for Busy Stay-at-Home Parents

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Looking for Simple Exercises?

These aren’t simple exercises in the sense that they are easy to do… no way! These are simple exercises in the sense that they don’t require a ton of equipment – perfect for at-home fitness. So for you, stay-at-home parents, or anyone looking to work out, give these simple exercises a try and see just how “simple” they are – stay active everyone!

These simple exercises are the real deal

For a stay-at-home parent, any extra time that can be squeezed out of your day is valuable. Daily to-do lists can often take priority over getting in a quick exercise.

Between grocery shopping, doctor appointments, taking your kids to school and all the other tasks that seem to take the course of your day out of your control, finding time to stay active can seem impossible.

Breaking a sweat doesn’t have to be impossible.

For the days that you just can’t seem to make it to the gym; Orangetheory Fitness trainer Jennifer Ulloa-Grubb has ways of incorporating a little extra activity into your hectic days without even having to leave your living room!

Front Plank

Simple Exercises
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Planks are a great way to start achieving rock-hard abs and a strengthened back. To get in position, start by lying on your stomach with your elbows bent and tucked into your body, directly under your shoulders. Place your palms down on the ground in front of you, fingers pointing forward. Keeping your legs straight and flexing your ankles, raise your torso and thighs off the floor while engaging your abs.

The key to doing planks correctly and gaining the most out of the workout is to keep your body as still and straight as possible; don’t sag your stomach or lower back to the floor and try not to arch your back upwards.

5 Simple Exercises for Busy Stay-at-Home ParentsJust keep breathing and hold the position for as long as you can!

Squat Jump

To tone glutes, legs, and abs all in one move, as well as increase your heart rate, squat jumps are the way to go.

With feet hip-width apart and arms by your side, dip your hips down and backward. Lower your body until you can feel your heels about to lift off the floor, keeping your back flat. Jump up, shooting through your lower body, fully extending your hips, knees, and ankles, and keeping your feet parallel with the floor.

To prevent damage or extra stress to your knees, land lightly on your toes, and roll back onto your heels. Keep your back straight and abs engaged as you land, to protect your spine from taking the force of the impact.

10-12 reps will give you a nice burn! For strengthening and to gain an extra burn, try holding a medicine ball.


Superman Simple Exercises

Build strong back and shoulder muscles with the superman exercise. Lay on your stomach, with arms and legs stretched out in front of and behind you, with palms facing towards each other. While engaging your core, simultaneously lift your arms, legs, and chest a few inches off the floor. Be sure to lift your arms, legs, and chest at the same time to maximize the most out of the exercise. Keep your core stable and hold this position for as long as you can. Slowly lower your arms, legs, and chest back to the floor, without moving your back or hips. Repeat this for 10-12 reps.

Tucked Elbow Pushup

Simple Exercises
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This variation of the classic pushup helps specifically target the triceps. Start in a standard pushup position but with elbows tucked in at your sides, and hands a few inches closer together than shoulder-width apart. Lower your body until it is about an inch from the floor, then push yourself back up. These will get easier with time, so start off doing as many as you’re able to, and bump up the number of reps as time goes on!

Bonus Exercise: Water Bottle “T”

This is the perfect workout to build resistance and target your back, shoulders, and core. Using two water bottles, bend at the hips with your back flat and knees slightly bent with your arms straight down by your side. Raise your arms to the side, creating a “T,” lower your arms and repeat this motion for 10-12 reps. To build extra strength, try using a set of dumbbells.


Kids, work, and other various commitments can make perfect excuses for you to put your fitness goals on hold, but it is possible to find the time for exercise if you make it a priority.

Staying active involves making the choice to prioritize your personal health and wellness; remember, an at-home workout is better than not working out at all!

Jennifer Ulloa-Grubb boasts more than 20 years of experience in the fitness industry. Currently, she is the head trainer at Orangetheory Fitness Arrowhead. Jennifer is certified as a NASM/AFAA personal trainer and an AFAA & ACE group fitness instructor, as well as an NPC figure competitor.
Jennifer Ulloa-Grubb
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5 Simple Exercises for Busy Stay-at-Home Parents