Best At Home Workouts For Moms in 2026

Best At Home Workouts For Moms

Let’s be real, friend, finding time to work out as a mom can be very challenging. Between school drop-offs, meal prep, work deadlines, and the never-ending laundry pile, the idea of getting to a gym seems like a distant fantasy. But here’s the thing: you don’t need a gym membership or hours of free time to feel strong and energized. You just need the right approach when it comes to the best at home workouts for moms.

That’s exactly why I created Total Body Ballet—my own at-home workout program designed by a mom, for moms, in the real seasons of motherhood. More on that in a minute, because I want to start with the story behind it.

The Interview That Inspired Me

A while back, I had the absolute pleasure of sitting down with Lindsey Bomgren from Nourish Move Love on the Noble Motherhood Podcast—you can watch our full conversation on YouTube here. If you’re not familiar with Lindsey, she’s a certified personal trainer, pre/postnatal fitness specialist, and a mom herself who has built an incredible resource for women staying active at home.

Lindsey filmed many of her pregnancy and postpartum workouts while actually walking through those seasons herself. She doesn’t fake it. She shows up, day after day, and has built her platform through consistency and passion. One thing she said has stuck with me ever since: “Fitness is a keystone habit that raises the tide in all areas of your life.”

I’ll be honest with you: Nourish Move Love workouts were my lifeline for years, and I still love and recommend them. But that conversation with Lindsey lit a fire in me—and I’ve since created my own program, built around the style of movement that transformed my strength as a mom.

Total Body Ballet: The Best Workout for Stay at Home Moms

Total Body Ballet is my ballet-inspired, low-impact workout program you can do right in your living room—no gym, no bulky equipment, no childcare required. It’s graceful, it’s challenging in the best way, and it’s gentle on the postpartum bodies, tired joints, and pelvic floors that so many mainstream programs ignore.

Here’s why I believe it’s the best workout for stay at home moms (and working mamas squeezing in movement at home too):

• Low-impact, whole-body strength — ballet-based movement builds long, functional strength without jumping or joint strain, so you can do it in an apartment during nap time without waking anyone
• Short sessions that actually fit your day — because 15 focused minutes beats the hour-long workout you never start
• Made for motherhood seasons — gentle enough for postpartum recovery (once your provider clears you), effective enough to keep challenging you as you get stronger
• Do it anywhere, anytime — stream it at home, no commute, no gym fees, no leaving your babies

Ready to try it? You can get the Total Body Ballet workout program here and start today.

What Makes a Great At-Home Workout for Moms?

Whether you go with Total Body Ballet, Lindsey’s free videos, or a mix of both, the best workouts for moms at home share a few things in common:

1. Strength Training with Minimal Equipment

You don’t need a fancy home gym. Your own bodyweight (or a set of light dumbbells) can give you an amazing full-body workout. The goal is functional strength for everyday mom tasks—carrying groceries, picking up toddlers, and all the bending and lifting motherhood requires. Ballet-based training is sneaky-good at this: all those small, controlled movements build deep stabilizing strength.

2. Short, Efficient at Home Workout Sessions

The best workouts for stay at home moms are 15-30 minutes. You can get an effective session done during nap time without sacrificing your entire morning or evening—and consistency with short workouts beats intensity with sporadic ones every single time.

3. Workouts That Fit Your Season of Life

Whether you’re newly postpartum, dealing with diastasis recti, managing pelvic floor issues, or just returning to fitness after a break, meet yourself where you are. If you’re in those tender early weeks, my walk through the first 12 weeks postpartum will help you know what to expect before adding movement back in. There is so much grace for the season you’re in, friend. Do what you can do! As Lindsey says, 10 minutes is better than 0 minutes.

4. No-Equipment Options

Sometimes you don’t even have access to dumbbells, and that’s okay. Squats, lunges, push-ups, planks, glute bridges—and yes, ballet movements like pliés and relevés—can all be done in your living room while your baby plays on a mat nearby.

5. Workouts for Postpartum Moms

Workouts for postpartum moms deserve their own mention, because your needs in that season are different. Once your provider clears you for exercise, start with low-impact movement that rebuilds your deep core and pelvic floor before anything else — think breathing work, gentle ballet-based movement, glute bridges, and walking. This is exactly the season Total Body Ballet was designed for: no jumping, no strain, just steady strength that meets your postpartum body where it is. And if you’re nursing, we’ve answered every supply-and-safety question in our guide to workouts for breastfeeding moms.

Making At Home Workouts Sustainable

It doesn’t have to be all or nothing, friends. Exercising is a lifeline for us not just physically but moreso, mentally and emotionally. If you’re walking through a heavy season, movement can be one gentle piece of caring for your mental health—I share more about that road in my post on navigating postpartum depression and anxiety. It’s worth our time and putting it at the top of our priority list.

So many moms feel like they have to go all-in or not at all. But the truth is, showing up for 20 minutes three times a week is infinitely better than an ambitious plan you never actually start.

Resources to Get You Started

Here’s where I’d begin:

• Total Body Ballet — my low-impact, ballet-inspired program made specifically for moms. Grab the full workout program here.
• Nourish Move Love — Lindsey’s free workout videos and structured programs. Still one of my favorite resources on the internet.
• My podcast interview with Lindsey — we dove deep into her story, her approach to fitness, and practical tips for making movement consistent as a mom. If you need motivation, start here.

Fueling your body well matters just as much as moving it—these nourishing postpartum meals pair perfectly with a new workout routine.

Your Next Step

Here’s my challenge to you: Pick one workout this week. Just one. Whether it’s your first Total Body Ballet session or a quick bodyweight circuit in your bedroom, commit to showing up for yourself.

You don’t have to be perfect. You don’t have to do an hour-long workout. You just have to start.

Because here’s what I know to be true: taking care of yourself isn’t selfish. It’s necessary. And finding the best at home workouts for moms—ones that fit into your real life? That’s not just smart – it’s sustainable.

What are your favorite at-home workouts? Drop a comment below and let me know! And if you try Total Body Ballet, I’d love to hear how it goes.

For more motherhood encouragement, go on over to the rest of Noble Motherhood’s blogs!

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