As a fitness instructor, my job is to help you become a better you.

We all have our reasons for seeking physical activity. Some are looking to lose weight, others to become stronger and faster, and some to improve their mood. What about simply improving your quality of life? As parents, we are tired! We’ve got a to-do list that never ends, and our bodies could use a little help. Here are three great exercises that, if done on a regular basis, can help you with that never-ending to-do list:

1.  SQUATS — Making tasks easier like climbing stairs, standing up,or simply lifting something, squats can strengthen our quads, hamstrings and booty.

2. UPRIGHT ROW — Our daily activities leave us hunched over and in need of a tune up. Nursing or bottle feeding, cradling our kids, cooking, reading and typing on the keyboard. We need to bring our shoulders back and lift our chests. Doing upright rows work everything from your chest to your delts and shoulders, rounding up over into your trapezoids and upper back.

3.  PLANK — Core strength is incredibly important. Bending over to pick something up, pushing a stroller or a shopping cart, pulling, or rolling out of bed for the millionth-time in the middle of the night. A plank works the chest, shoulders, abs, quads, and for an added bonus, planking helps your back. Yes, your back. Core strength is essential to having a healthy back.

I must warn you, it gets worse before it gets better. If you’ve done it right you’ll feel sore for one to two days afterward. The soreness comes from your muscles repairing and becoming stronger.

Always make sure you do a warm-up and stretch those muscle groups after you’re done. That to-do list has nothing on you, Mom!