
Stress-Busting Exercises for Moms
Stress-Busting Exercises for Moms
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Between juggling kids, work, relationships, and endless to-dos, it’s easy to feel overwhelmed as Moms. But here’s the good news: a little movement can go a long way in calming your mind and rejuvenating your body. And, even better - you don’t need to carve out 30 minutes or get up super early to make it work!

These quick, stress-busting exercises are designed with busy moms in mind. No gym membership or hours of free time required - just a few minutes to reset and recharge.
1. Deep Breathing with Gentle Stretching
Before you dive into a full workout, take a moment to center yourself with deep breathing and light stretches.

- How to do it: Sit or stand comfortably. Inhale deeply for four counts, hold for four counts, and exhale for four counts. Repeat for three to five minutes while gently stretching your arms, neck, and back.
- Why it works: Deep breathing calms your nervous system, while stretching releases tension stored in your muscles.
2. 5-Minute Yoga Flow
Yoga isn’t just great for flexibility; It’s also a powerful stress reliever.

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Try this sequence:
- Child’s Pose: Relax into this stretch for 30 seconds.
- Downward Dog: Hold for 30 seconds to stretch your back and hamstrings.
- Cat-Cow Pose: Alternate between the two for one minute to ease tension in your spine.
- Warrior II: Hold each side for 30 seconds to build strength and focus.
- Why it works: Yoga combines movement, stretching, and deep breathing to reduce stress and improve your mood.
3. Quick Cardio Burst
If you’re feeling frazzled, a burst of cardio can help burn off stress and boost your energy.
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How to do it:
- Jumping jacks for 30 seconds
- High knees for 30 seconds
- Marching or jogging in place for one minute
- Why it works: Cardio increases endorphins - your body’s feel-good chemicals, while also clearing your mind.
4. Strength in Stillness: Wall Sits
Sometimes, holding a pose can be just as effective as movement.
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How to do it:
- Stand with your back against a wall and slide down until your thighs are parallel to the floor.
- Hold for 30 seconds (or longer if you can) and repeat three times.
- Why it works: Wall sits build leg strength while giving you a focused moment to breathe and reset.
5. Dance It Out
Who says exercise has to be serious? Movement is movement, after all!

- How to do it: Turn on your favorite playlist and let loose for five minutes. Get the kids involved for a fun family moment. We love to take turns choosing the songs we dance to.
- Why it works: Dancing is an instant mood booster, combining movement with joy.
6. Core-Calming Plank
Nobody we know likes them, but you definitely feel the burn! However, planking isn’t just great for your core—it’s also a chance to practice mindfulness.
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How to do it:
- Get into a plank position with your forearms on the ground and your body in a straight line.
- Hold for 20-30 seconds, focusing on your breath.
- Why it works: Planks strengthen your core and engage your whole body, helping you feel grounded and strong. We find it’s hard to stress about other things when your mind is fully engrossed with how your body feels (or burns - ha!).
7. End with a Relaxing Cool-Down
Finish your workout with a moment of calm...
- How to do it: Lay on your back with your eyes closed, arms by your sides, and palms facing up. Focus on your breath for 2-3 minutes.
- Why it works: A cool-down helps your body transition from movement to rest, leaving you refreshed and relaxed.
Bonus Tip: Incorporate Natural Stress Relief
Sometimes, even the best workouts need a little extra support. Our Peace & Focus supplement is designed to help moms manage stress and improve mental clarity. It’s an all-natural chill pill made just for you. With ingredients like ashwagandha, vitamins B12, B6, and magnesium, it’s the perfect companion to your fitness routine.