It’s no secret that moms are master multi-taskers, and very low on time and energy.  

Busy with kids, work, and everything in between. With the hustle and bustle of daily life, it can be hard to find time for yourself. 

Household chores, groceries, and energetic kids are physically exhausting and it can be taxing on your joints, knees, ankles, or back. 

But some exercises can be done easily without taking up too much of your energy and time and are gentle on your knees and joints. 

Do these  3 low-impact exercises, perfect for super moms like you!

  1. Weighted Glute Bridge with Arm Extension

To begin, lie on your back with your knees bent and your feet flat on the floor. For additional resistance, use a Booty Band and place it around the middle of your thighs.

Jess Tip: Remember to Tuck your pelvis and brace your core muscles. Do not over arch your lower back muscles.  

Grab your weights and inhale, lift your hips and arms straight up over your chest. 

Exhale. Squeeze your glutes as you reach your arms towards your ears. 

Inhale as you lower your hips back to the ground and as you move your arms over your head. 

Repeat for 10 to 15 reps.

  1. Weighted Glute Bridge

To begin, lie on your back with your knees bent and your feet flat on the floor. For additional resistance, use a Booty Band and place it around the middle of your thighs.

Jess Tip: Remember to Tuck your pelvis and brace your core muscles. Do not over arch your lower back muscles.  

Grab your weights and press them on top of your hips.

Inhale and then exhale as you lift your hips and squeeze your glutes. 

Inhale as you lower your hips back to the ground.

Repeat for 10 to 15 reps.

  1. Outer Hip Pulses  (Weighted Glute Bridge) 

To begin, lie on your back with your knees bent and your feet flat on the floor. For additional resistance, use a Booty Band and place it around the middle of your thighs.

Jess Tip: Remember to Tuck your pelvis and brace your core muscles. Do not over arch your lower back muscles.  

Grab your weights and press them on top of your hips.

Exhale. Lift your hips and squeeze your glutes. You should feel the tension in the booty band and your outer hips. 

Do small pulses. Move your legs outward — pushing against the booty band 

Repeat for 10 to 15 reps. 


Do these exercises 3x a week to strengthen your hips, glutes, and core muscles. By eating healthy and watching what you eat you can melt stubborn belly fat.

Do you need help in the kitchen? Check out my step-by-step meal plans. Head over to my shop: https://jgpilates.co/

Do you love these exercises? I’m excited to hear about it! Please leave a comment below. 

Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.
Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.

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