Home workout Schedule
3 Quick Exercises You Can Do at Home
Wake up and shower, get the kids dressed, make breakfast, pack lunches, find the missing shoe, make two perfectly even ponytails, drive the munchkins to school, pick up the dry cleaning, grocery shopping…all before 9 a.m.!
A busy mom’s schedule can be overwhelming and can also be why so many women are struggling with their weight. There are still a million things to do, and before you know it, it’s 2- p.m. and time for the children to come back home.
Exactly where are we supposed to fit in exercise? Just the thought of changing into workout clothes, driving to the gym, finding a machine that doesn’t look like a medieval torture device and hoping it’s available, is enough to make anyone decide, “being fat isn’t so bad.”
The truth is, the stress of a busy mom’s schedule combined with those few extra pounds, can lead to serious health risks. On the days that going to gym is more stressful than beneficial, you can actually get a good workout at home, and you don’t even need to comb your hair! Here are three resistance exercises and a complete routine that will work out multiple body parts with practically no equipment and require very little space.
A in the Journal of Strength and Conditioning Research revealed that squats are one of the best exercises to strengthen the abdominal muscles. The great thing about squats is that they also strengthen the quadriceps and glutes, two huge muscle groups.
But what about your bad knees, you say? When done properly, squats will actually alleviate pressure from the knees by strengthening the surrounding muscles without any unnecessary impact on the joint. Here’s how to perform a proper squat:
- Place your feet hip-width apart.
- Bring your arms forward, hinge at the waist and sit back as if reaching for a chair that someone is pulling away. Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor.
- Return to the standing position by pushing on your heels and lifting your chest.
Push-ups are another multipurpose exercise that strengthen your arms, chest, back, abs and glutes all at once. Try and go for a regular push-up. Here’s how:
- Start on your hands and knees.
- Place your hands wider than your shoulders and your knees should be behind your hips.
- Curl in your toes and lift your knees off the floor, straightening your body. This is your starting position.
- Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle.
- Finally, push on your hands to lift your chest and hips back into the starting position.
To modify this exercise, simply leave the knees on the floor for your starting position, but remember they should be behind the hips. Make sure to keep the chest and hips aligned as you lower in order to strengthen the entire core.
I recommend starting with as many regular push-ups as you can do in good form and finishing your set with modified push-ups. Each week, try to increase the number of regular push-ups you do and decrease the number of modified ones until you can complete the entire set of “real” push-ups.