Cooking, Cleaning, Clothing, Playing, Nurturing, Teaching, Organizing. These are just a few of the things that keep us busy each and every single day. And that is just by 9am! So, who has time to head to the gym? It can be very challenging to make sure that we make time for ourselves to stay healthy. But you don’t need to commit a ton of time to make sure you get your workout in. Just try some of these Busy Mom Workouts and you will be well on your way to being the healthiest mom on the block.
THE 10-MINUTE WORKOUT
Everywhere you look there is some new 10-minute workout being presented promising swift and miraculous results. We turned to parenting.com to find a strength-training program that you can do quickly while your little ones are busy having a snack or taking a quick nap. Just rotate through these 10-minute routines 3 times per week (one each day).
1. Chair Dips
Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 reps.
2. Chair Squats
Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps.
3. Butterfly Abs
Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down Do 10 to 12 reps.
4. Oblique Crunches
Lie on back, with knees bent. Cross left ankle over opposite knee. Place right had behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps then switch sides.
5. Modified Push-Ups
Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back, and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.
6. Standing Hip Extension
Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.
Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.
THE MOMMY-AND-ME WORKOUT
If the kiddos are always going to be around why not incorporate them into our workout? Check out this routine, also from parents.com, where you can include your baby in all of the fun.
1. Rock and Roll
Sit on a mat or a carpet with knees bent and feet flexed under a piece of heavy furniture. Place your baby in your lap facing you, his head and back resting against your thighs, and hold him securely. Rock back a few inches until you feel your abdominals tighten. Hold the pose for ten seconds before slowly returning to starting position.
2. Have a Seat
Stand with your heels about 12 inches from a wall, holding your baby face out, with his back and head against your abdomen and chest. Slowly bend your knees as if to sit, using the wall for support. Don’t let knees extend past toes. Hold for ten seconds, then slowly stand up. Work up to 10 reps.
3. Nursery-Rhyme Plank
Start on hands and knees, with your baby on his back below you. Lower your forearms to the floor so that your shoulders are directly above your elbows Slide your knees back about 12 inches, keeping your back flat and your abs contracted. Hold the post while you sing your baby’s favorite nursery rhyme. Work up from 30 seconds to two minutes.
4. Kitty Stretch
Start on your hands and knees, head back in a straight line, with your baby on his back below you. Arch your back upward and contract your abdomen in and up toward your ribs, lowering your chin to make eye contact with your baby. Hold for 5 seconds. Lift your head to look up, and reverse the arch. Hold for 5 seconds; do 10 reps.
THE MOMMY BOOTCAMP WORKOUT
The bootcamp rage has blown up in the fitness world over the last couple of years. Every neighborhood gym has a bootcamp program and there are even some dedicated bootcamp fitness centers opening up. The reason they are so successful is that it really is one of the most effective ways to shape up. While most programs are a 6-week progressive workout with a trainer there are ways to do a mini-bootcamp right in the comfort of your own home. These tips from sheknows.com are a great way to start.
1. Squat Hold with Reverse Lunge
Move into a deep squat position; knees should be at a 90-degree bend. Don’t let your knees pass over your toes at any time. Keep your weight on your heels. Without standing up, step back into a reserve lunge position and hold for 2 seconds. Make sure to push through the heel of your front foot. Without standing, return to the squat position. Repeat on your other leg.
2. Squat Thrusts
Start in standing position. Bending your knees, place your hands on the floor in front of your feet. Jump your feet back so you are in a full plank/push-up position, keeping your shoulders directly above your hands with your hips in line with your shoulders. Focus on keeping your abdominals tight. Jump your feet forward and stand. Repeat.
3. The Centipede
Start in a standing position. Bend forward, keeping your legs straight, and place your hands on the floor in front of you. Walk your hands as far forward as you can, keeping your abdominals tight. Then tip-toe your feet towards your hands. Stand and repeat.
4. Side-to-Side Jump Squats
Start in a squat position, knees at a 90-degree bend without letting them pass over the toes. Jump as far right as you can, pushing off your left foot, and land into a squat position. Be gentle; there should be no thudding. Make sure you don’t lean towards one side. Repeat jump to the left.
5. Side-to-Side Push-Ups
Start in a full push-up position with your hands in line and slightly wider than your shoulders. Keep your core muscles tight so that your hips are in line with the rest of your body. Bend your right arm and let the body turn slightly to the left. Push up to the starting position. Repeat on the left side.
6. U-Leg Lifts
Lie on the floor on your back with your legs straight. Tighten your abdominal muscles (belly button to spine). Keeping your legs straight, lift your right leg about 6 inches from the floor, keeping your lower back pressed firmly against the floor. Draw a U shape with your toes. Lower and repeat with your left leg.
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