{"id":895300,"date":"2026-09-17T12:22:22","date_gmt":"2026-09-17T12:22:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/895300\/"},"modified":"2026-09-17T12:22:22","modified_gmt":"2026-09-17T12:22:22","slug":"how-busy-mums-can-build-strength-by-sprinkling-functional-moves-into-their-day-3-pt-approved-exercises-to-try","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/895300\/","title":{"rendered":"How busy mums can build strength by \u2018sprinkling\u2019 functional moves into their day \u2013 3 PT-approved exercises to try"},"content":{"rendered":"

Busy schedules and caring responsibilities can mean that, for many busy mums, self-care falls down (and sometimes off) the priority list. <\/p>\n

Somebody who has experienced this first hand is health coach and personal trainer Dr Kate Ella<\/a>.<\/p>\n

\u2018I was a full-time consultant orthopaedic surgeon with two small children, and I looked after my family and my patients but I didn’t look after myself,\u2019 she tells Women\u2019s Health. \u2018It took two amazing friends to remind me that I needed to look after me as well \u2013 and when I did, that was when things started to change. It\u2019s such a clich\u00e9 that you need to put your own air mask on first, but it’s true.\u2019 <\/p>\n

As an ex-bone surgeon who frequently operated on largely preventable injuries, Dr Kate has always been acutely aware of how important exercise is for longevity<\/a> \u2013 which is why she’s passionate about making sure women find ways to move their bodies at every stage of life. However, she knows that’s easier said than done.<\/p>\n

\u2018It can be so challenging to find the time to actually do it and the idea of an hour-long session can feel totally overwhelming,\u2019 she acknowledges.<\/p>\n

It\u2019s why her approach to fitness is based on \u2018sprinkling\u2019 functional movements into your day. While doing a little bit of movement here and there might not offer all the benefits a full-blown strength or cardio workout might have to offer, it can still be effective.<\/p>\n

Doing small bits of movement throughout the day, known as exercise snacking, has been shown to offer real benefits. In fact, one study published in the British Journal of Sports Medicine<\/a> which analysed data from 11 trials involving more than 400 participants, found that short bursts of activity significantly improved cardiorespiratory fitness in younger inactive adults and muscular endurance in older adults.<\/p>\n

Exercise snacking can come in many forms, but Dr Kate recommends starting with the following three exercises if you’re struggling to make time for movement in your day. <\/p>\n

Dr Kate’s 3 time-saving exercises for busy mums1. Wall sit\"Image<\/p>\n

Credit: Dr Kate Ella<\/p>\n

\u2018A perfect movement for leg strengthening while brushing your teeth.\u2019<\/p>\n

How to do it: <\/p>\n

Find a wall that you can lean on and stand with your back leaning on it.Take a step away and then slide your back down the wall as you bend your hips and knees, so that you look as if you’re sitting on an invisible chair. <\/p>\n

Stay in that position for 30 seconds to start with and build up to the full two minutes recommended to brush your teeth.<\/p>\n

2. Counter dip\"Image<\/p>\n

Credit: Dr Kate Ella<\/p>\n

\u2018A great movement for while the kettle boils \u2013 you can use the kitchen counter or any other stable surface to strengthen your triceps.\u2019<\/p>\n

How to do it: <\/p>\n

Find a kitchen counter or stable surface and stand with your back to it.Put your hands on the surface behind you close to your hips.Bend your elbows to lower your body down in a controlled way and then push powerfully back up again.Start by bending your elbows to 45 degrees. To make it harder, move your feet further from the counter and increase the bend in your elbows to 90 degrees.<\/p>\n

Repeat the movement for 60 seconds.<\/p>\n

3. Bird dog\"Image<\/p>\n

Credit: Dr Kate Ella<\/p>\n

\u2018A super movement to do when you’re going to bed to strengthen your core \u2013 doing it on an unstable surface like the bed adds an extra challenge for the core, too.\u2019<\/p>\n

How to do it:<\/p>\n

Kneel on the bed in an all-fours position with shoulders over wrists and hips over knees.Engage your core and then slowly lift your right arm and left leg out straight until they are horizontal \u2013 hold for 2-3 seconds.Lower back down and then lift your left arm and right leg.<\/p>\n

Repeat for 60 seconds, trying to keep everything but the moving arm and leg as still as possible to really challenge your core.<\/p>\n

You can find out more about Dr Kate\u2019s work \u2013 and subscribe to her newsletter \u2013 here<\/a>. <\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"oyinda<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n