Quick Home Exercises For Busy Moms
Mommy Fitness Tips: 5 Home Excercises for Busy Moms
There is nothing more complicated than a busy mom’s schedule. With making breakfast, prepping the kids for school (or for summer), being a walking first aid kit, and making sure the whole house doesn’t burn up in flames, mothers literally and figuratively have their hands full. But just because you barely have time for yourself doesn’t mean you need to forego your own health and wellness—after all, who’s going to take care of the family if you’re not at a hundred percent?
So to make sure that you’re fit as a fiddle and at the top of your game when it comes to regular fitness, here are quick home exercises you can sneak into your schedule. Remember—a healthy mom is a happy mom!
Even if you have no time to leave the house and head to the gym (because let’s face it—one minute you’re tying their shoelaces and the next minute it’s already time to fetch them from school), you can still work your abs and your glutes. Not only can squats keep your abdominal muscles nice and strong, but they can also strengthen your quadriceps (the added booty is a great bonus too! ;)). Just keep in mind that you should always be wary of your knees. If you do your squats properly, your squats will be able to alleviate any pressure from your knees. Because you are essentially strengthening the muscles surrounding them.
To successfully perform a squat, plant your feet hip width apart and hinge at your waist. While bringing your arms in front of you, ensure that your knees are aligned behind your toes (do NOT move them forward) and try to go down as deep as you possibly can. When the top of your legs become parallel to the floor, slowly push on your heels, lift your chest, and return to your standing position.
Don’t panic—push-ups aren’t actually just for bodybuilders and overly toned athletes. This beautiful multipurpose workout is one of the best home exercises that can strengthen your chest, abs, arms, and back at the same time. You can start by going down on your hands and knees, with your hands placed wider than your shoulders. Your knees should be positioned behind your hips, then, curl your toes and gently try to lift your knees off the floor until your whole body is straight. As you lower your body, make sure that your elbows are bent at a 90-degree angle.
If you find that difficult, there’s no shame in doing a modified push-up instead. You can leave your knees resting on the floor as long as they’re behind your hips. To strengthen your core, keep your hips and your chest aligned properly as you lower your body. Do about ten reps, then increase that number on a regular basis as you get more and more used to it every week.
Chairs and Abs
You may not have a full set of gym equipment at home. But who says that should stop you from doing home exercises efficiently? You can perform a chair dip by sitting on the edge of a chair with your hands next to your hips. Then, bend your elbows to 90 degrees and slide off the edge, making sure that your back is close to the chair. Push back up and repeat. You can also do a chair squat instead. And see what works better for you. With your feet hip-distance apart, stand in front of your chair and lean your chest forward a bit. Bend your knees, squat until your bottom lightly taps the chair, then rise up.
Meanwhile, you can keep strengthening your abs by lying down on the floor with your knees bent. Then, just like in a crunch, cross your right ankle over the opposite knee as your left shoulder moves toward your right knee. Release and repeat.
Plank Up Down
To do this, start in a push-up position. Then, lower your right arm down to your elbows on the floor and steady your weight. Hold the position for a while. Before lowering your left arm next. Steady the weight on your forearm. Hold again, then fully extend your right arm back up. Do the same for the left arm. Try to repeat this as many times as you can in one minute. While remembering to keep your body in a straight line to keep your abs engaged.
There is no perfect time to do your home exercises. Just try to sneak in a few reps here and there whenever you can. Start strong and get creative! You don’t have to invest in pricey home equipment either. Home excercises where you use your own body weight are already pretty effective. If you want to follow it up with some diet plans, here’s a nifty eight-week plan to get you going. And when you’re done, we’d love to hear about all about your progress!