When you're too tired to exercise, it's your body’s way of telling you it doesn't have the resources for it. You might be low on energy and nutrients to support intense workouts. Let’s be honest—juggling work and home life can be exhausting. But that's not all. As I mentioned in my previous post, there are other factors that drain your energy. You can read more about that here.

We all know that movement is essential for health. However, when we're overstressed, it’s important to choose the right kind of exercises. Forget about those quick-fix workouts you constantly read about. Instead, let’s talk about energy-building exercises that not only tone your body but also reduce stress and improve sleep. Starting with just 5 minutes a day is a fantastic way to begin. It helps remove the barriers to longer workouts and creates a simple self-care routine that delivers immediate results. If you want to know more about how these exercises work, check out my blog post here, where I explain the science behind it.

Now, you might be thinking, "This sounds too simple to actually work." But trust me, it does. The most effective things are often the simplest. We've overcomplicated the world of exercise.

Here are my favourite exercises that I do before bed to wind down and support my back, which sometimes feels uncomfortable after a day at the office and an evening with my little one.

Because we’re focusing on the back, we’ll start with a great hip stretch to reduce tension and prepare us for the exercises.

90/90 Stretch

To do this stretch properly, keep your back neutral, which means maintaining the natural curve in your lower back. This is especially important if you have a history of back pain or lumbar disc issues.

• Sit on the floor with both legs bent at 90 degrees.

• Place your hands on the ground next to your hips.

• Tip your pelvis backwards into an anterior pelvic tilt to increase the curve in your lower back.

• Lean forward, keeping your chest up and maintaining the curve in your lumbar spine.

• Once you feel a stretch in your thigh and hip, press your knee and ankle into the floor for 5 seconds.

• Exhale and lean forward slightly more.

• Repeat 5 times on each side.

Superman

• Start lying face down on the floor.

• Inhale as you lift your left arm and right leg until they're level with each other.

• Keep your arm at a 45-degree angle from your head, with your thumb pointing up.

• Pause at the top, then exhale as you slowly lower your arm and leg. Pause at the bottom and repeat on the other side.

• Move at your breathing pace—the slower, the better.

• Continue for 2 minutes.

Prone Cobra

• Lie face down.

• As you inhale, lift your chest off the floor while squeezing your shoulder blades together and rotating your arms outwards. Your palms should face away from your body, with your thumbs pointing up to the ceiling.

• Keep your head and neck in a neutral position, with your toes on the floor.

• Focus on feeling the muscles between your shoulder blades working. If you feel tension in your lower back, squeeze your glutes before lifting your chest.

• Hold until you need to exhale, then lower your torso back down.

• Move at your breathing pace—the slower, the better.

• Continue for 2 minutes.

Yes, it’s that simple. You might find it hard to slow down your breath at first, but that will improve with practice. While doing these exercises, your slow breathing combined with slow movement is more important than perfect form. Try inhaling for 4 seconds and exhaling for 4 seconds, gradually working up to 8 seconds. When you're stressed, slowing down the breath can be difficult, and you might find yourself gasping for air. If that happens, take short breaks between reps to focus on your breathing, and then continue. The more you practice, the easier it will become.

You shouldn’t feel any pain or discomfort during these exercises. If you feel more relaxed with one exercise than another, focus on the one that works best for you. There’s no right or wrong when it comes to which exercise you should choose.

If you'd like to learn more about energy-building exercises for mums battling fatigue, you might be interested in my free 10-Minute Pre-Bed Exercises for Stressed and Tired Mums: Relax Your Body and Mind for a Better Night’s Sleep. It is coming soon! Sign up for the waiting list to be the first to get access!

You’ve got this mum!

With Love,

Karo

DISCLAIMER: If you're unsure whether these exercises are suitable for you, consult your GP. Please understand that when participating in any exercise or physical activity program, there's a risk of injury. Engaging in this exercise program is done at your own risk.