Moms are always busy and their schedule can be overwhelming. This is why many women are struggling with their weight because they feel like they lack the time and energy to exercise properly. The daily stresses of being a mom combined with those few extra pounds can lead to serious health risks. Fortunately, moms can actually get a good workout at home! No need to change clothes and drive to the gym.
Simple Exercises Moms Can Do at Home
Here are some moves that practically require no equipment and just very little space.
The Journal of Strength and Conditioning Research revealed that squats are one of the best exercises to strengthen the abdominal muscles. Plus, squats also improve your quadriceps and glutes – two huge muscle groups.
When done properly, squats actually help alleviate pressure from the knees by strengthening the surrounding muscles. Here’s how to do a proper squat:
- Place your feet hip-width apart.
- Bring your arms forward and sit back as if reaching for a chair. Make sure your knees don’t move forward but stay behind your toes while you go down until your thighs are parallel to the floor.
- Return to the standing position by pushing on your heels.
This exercise strengthens your arms, chest, back, abs and glutes all at once. Try and go for a regular push-up. Here’s how to perform proper push-ups:
- Start on your hands and knees.
- Place your hands wider than your shoulders. Your knees should be behind your hips. This is the starting position.
- Curl in your toes and lift your knees off the floor, straightening your body.
- Bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle.
- Push on your hands to lift your chest and hips back into the starting position.
This exercise focuses on the triceps, an area of concern for a lot of women. Tricep Dips also engage the core and can improve the lower body with simple variations. To perform tricep dips you should:
- Sit on the floor, place your hands on the floor behind your hips and directly below your shoulders.
- Bend your knees, place your feet under the knees and lift your hips off the floor. This is the starting position.
- Bend your elbows and lower your upper body, just before the hips touch the floor.
- Extend your arms and push on your heels to return to the starting position.
Aside from the simple moves above, you should also consider the following tips:
Audit Your Schedule
Regular exercisers don’t find time, but they take time. Even how busy you may be, there surely some unused chunks of time in your day. Those 30 minutes you spend on social media, or the 10-minute intervals you spend checking email or cleaning. Pay attention to how you tend to spend your time and figure out which activities you could take time from.
Give Yourself a Break
Moms won't likely get as much exercise as they want — and that's OK. Given the opportunity, one could exercise for hours a day. This, though, isn't very applicable to moms, especially if you want to be present you’re your children as much as possible. But don’t beat yourself up. You don’t work out to win races or competitions. Just try to have fun and take some little time off to exercise and take care of your own body.
Include Your Kids
It’s hard to find an “alone time” as a parent, especially for a stay-at-home mom. But because children instinctively love to move, you can use it to your advantage. As your children grow older, a workout session can actually be a bonding time. Make sure to introduce your children to fitness early on.
Make Any Space a Home Gym
Not having the time, energy and extra money to hit the gym has been a convenient excuse. But the truth is, you don’t need special fitness equipment, or prestigious gym membership to work out. If you truly are stuck at home, then use what you have at your disposal. You can get inexpensive fitness tools you can use at home anytime.
Be Patient with Yourself
Nothing worth having comes easy. Know that being in your best shape require hard work and consistency. And don’t compare yourself with others. Ensure that your workout time is promoting your self-esteem and your self-care rather than detracting from it.
Most importantly, don’t forget to praise yourself for working so hard to take care of yourself as well as your entire family.