Resistance Band Workout For Busy Mums

As a mum, the balancing act of work, household jobs and children means that you often have little time for yourself. A mum’s schedule can often be overwhelming which is why many women struggle with their weight once they’ve had children.

Before you know it you’ve taken the kids to school, gone to work, done the afternoon pickup, made dinner, put some washing on and boom, it’s 9pm! The day is very good at getting away from you and the likelihood you barely have 10 minutes to yourself.

With all this in mind, when are you supposed to find time to go to the gym or fit in any exercise? This is where home workout equipment comes in handy.

There are plenty of great exercises that you can do within a short space of time to help you keep your fitness levels up and get that heart racing. Resistance bands are great, inexpensive fitness accessories that allow you to work out anywhere. These simple exercises are great to squeeze into that spare 10/15 minutes you have during the day.

Bicep curl

Stand on the inside of the resistance band loop. Holding the other end of the resistance band with one arm with your palms facing upwards. Standing strong, slowly curl your hand up towards your shoulder, squeezing your biceps. Keep your elbow tight to the side of your body. Perform this exercise 10 times with one arm and then switch to the other. Be sure to keep the movement slow and controlled.  



Bent over row

Stand with both feet on the inside of the resistance band loop. Your feet should be about hips width apart. Hold the other side of the resistance band, palms facing down. Bend your knees slightly and hinge forwards at the hips, ensuring that your back is flat, arms are straight, and your hands are under your shoulders.

Bend your elbows to pull the band towards your chest, keeping your elbows close to your body. Slowly straighten your arms and lower your hands back to the starting position. Repeat this between 10 and 12 times for 3 sets.

Good morning

Stand with both feet about hips distance apart inside the resistance band loop. Hold the band at the other side with your palms facing towards each other and keep the band relatively tight.

Keeping a slight bend in the knees, hinge forward at the hips and push your bum back as you fold your torso forward. Keeping your back straight, stop when your torso is just about parallel to the floor. If your hamstrings aren’t particularly flexible don’t worry, stop a little bit higher.

Then, drive your hips forward as you list your torso back up and return to your starting position. Don’t forget to squeeze your glutes tight at the top. Repeat this 10-12 times for 3 sets.

Glute kick backs

Start on your hands and knees with your Teknifit resistance band looped around your left ankle and the arch of your right foot. Lift your right leg and extend it out straight behind you, pushing against the resistance of the band. Try to straighten your leg as much as you can.

Slowly bring your leg back to the starting position. Repeat this exercise 8-10 times on each legs for 3 sets.

Glute bridges

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. Loop one of your mini bands around your thighs, just above your knees.

Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to push against the band so your knees don't collapse in.

Slowly lower your hips to return to the starting position. Repeat this exercise 10 times for 3 sets.


Stand with your feet hips width apart, holding your mini band with both hands in front of your body at shoulder height. Grip the band so that there's about a foot in between your hands. Slowly pull the band apart so that your hands move to your sides, keeping them at shoulder height. Bring your hands, in a controlled movement, back to the starting position.

Repeat this 12-14 times for 3 sets.

There are a multitude of different exercises that you can do with your resistance bands, mini bands and power bands. All come with great benefits and are the perfect home workout equipment if you have limited time and space.

Keep your eyes peeled for more great workouts to come including some high intensity interval training (HIIT) that you can do in the comfort of your own home.

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