Moms have a hard time putting exercise into their schedule. But with these home workout tips you too can do something for your health and fitness, even if you have little time and no equipment.Me Time Is Not SelfishBringing the kids to school, doing the laundry, taking care of the catastrophe that happened in the living room, maybe even fit a part-time job into all that - a mother's daily schedule is a workout all by itself. It's just not that specifically designed to improve your fitness, right?It's easy to get so wrapped up in all those daily tasks that setting aside time for yourself seems pure egotistic luxury. But you have to realize that your energy is not endless and refilling it through exercise is by no means selfish. Time you entirely devote to your well-being not only helps you, it also makes an astonishing difference in how much energy you have for all the other tasks!The Home Exercise Plan For MomsRealizing that, it would be cool if you had time for 45 minute exercise sessions, four times per week, but you obviously don't. So how can we still get you to do a complete body workout? Simple: we have you do circuits."Circuits" means you do one set each of a number of exercises that each targets a specific area of your body. When you have done all of them, you start with the first one again:
The beauty of this is that one circuit should take you less than ten minutes and still works your entire body. It would be ideal if you can do three rounds per session with a 60 sec break between, but you don't have to: if you do one circuit after getting the kids to to school, one before lunch and one before dinner that works almost as good, because your body will still remember!Make things a bit more difficult when you can do 15 reps with ease and try to do three circuits on three days per week, but, again, don't give up when you can't! Even when there are days where you just manage to squeeze in one single round (let alone three in one session), you still did something. A little exercise is a gazillion times better than no exercise at all!Your Achy Breaky HeartThat above covers everything you need to get stronger (which women really do benefit from, seriously!), but we haven't yet worked on your cardiovascular system. You know, the bit where people go run and stuff to build up their endurance and heart health. Complete fitness always involves both!Traditionally doing cardio means putting on running shoes, getting on a bike, treadmill or whatever and do that for half an hour or more - the time problem comes around again. But as a mom you already have some great cardio equipment: your kids. You just need to get them away from the television and outside for some games. Try to match the boundless energy of your kids in a game of tag or ball for an hour and you can't help but smirk at the dude leisurely sitting on the stationary bike. Everything that gets your heart rate up is cardio and on the way of you getting fitter, this will also show your kids how important being physically active is!Let Me Hear Yours!Please, please, please remember it's always a good idea to check with your doctor before you start into fitness! We don't want to make your health worse with something supposed to improve it!Also let me know how you make fitness work for you and if you currently are pregnant, check out these ideas!Pictures courtesy of Spencer Ritenour and Phalinn Ooi.
|1 set of push-ups, 6 - 15 repetitions.||This exercise will work your chest and your triceps, which helps getting your arms a more toned look. If you are unsure how push-ups are done, check this video, which also explains easier push-up variations if the full monty is too difficult.|
|1 set (per arm) of dumbbell rows, 6 - 15 repetitions.||Dumbbell rows are a great exercise for your back and if you don't have a dumbbell, you can simply use a milk gallon or bottle as weight. If you want something that pushes you a bit more, try pull-ups for beginners.|
|1 set of lunges, 6 - 15 repetitions.||Lunges can help get you killer thighs and a nice, firm bottom. They are explained right here. Start with no weights and later make it more difficult by using the milk gallons you already have from above.|
|1 set of crunches, 6 - 15 repetitions.||I probably don't have to explain this one, but we do have a video on it. Make sure to not pull on your head!|