I haven’t done a lot of fitness posts yesterday because (1) I’ve been sick, but more importantly, (2) I haven’t been working out. I find it hard to promote something that I’m not doing and quite frankly, I hadn’t hit the gym in a long while. Now, I’m back in the gym and I have this great post by Keith Daniels on full body workouts for busy moms.
As a mom, you have a lot to do and a lot of responsibilities to take care of. So your own personal fitness usually takes a back seat and you might not have much time to workout. But it’s important for your health that you find some time to exercise. You certainly don’t have to go workout 4-5 times a week, but 2-3 times a week is certainly doable- especially if you do in-home workouts.
Simple, in-home workouts are perfect because of convenience. You might not have time to drive 15 minutes to the gym. You might not have the extra money to spend $50 a month on a gym membership. And you might not have space in your home to fit a large home gym. Therefore it’s usually best to do a quick, full-body workout using just your bodyweight. Below we’ll describe some the exercises that you can do in the comfort of your own home, and without any equipment!
Workouts for Busy Moms: The Core Exercises
Here are the four core exercises that should be a part of your routine:
This is the main exercise for your upper body. It mainly targets your chest, but also your shoulders and triceps. To ensure good form, make sure your back is straight at all times, and you come as close to the ground as possible.
This exercise mainly works your triceps (the back of your arm), but it will also work your lower chest. You can do dips on the ground, but it won’t be as much of a challenge. Depending on your level of strength, you can do dips from a chair to get more body-weight resistance. To add even more resistance, you can place a weight on your thighs.
There is no single better exercise for your legs than the squat. It’s going to work every muscle in your legs and glutes, while indirectly working your back. You can do this exercise with just your body weight by extending your arms and descending your quads past parallel to the ground. If you need more restistance then you can you can hold a weight or a heavy house-hold object while squatting.
This is a basic exercise for your core region. It’s good to start off with the crunch because it’s relatively easy and it won’t hurt your spine. All you need is adequate floor space and a rug/soft-surface.
Here is a basic, full-body routine that you can do in the comfort of your own home:
- Pushups – 3 sets of 10 repetitions (3X10)
- Dips – 3 X 10
- Squats – 3 X 10
- Crunches – 3 X 12
The majority of these exercises are compound exercises, which means that they incorporate more than one muscle group. This is better for gaining strength and developing your body. In time you may get bored of this routine, and your body will get used to it so you may experience diminishing returns. But you never have to differ greatly from this routine- slight variations are all you need. Most exercises will have some variation to them, which I will describe below. In addition, you can keep your body guessing by changing the order of exercises or changing the number of sets and repetitions.
Pushup. To work your triceps more, you can move your hands closer to your chest and forming a ‘diamond’ with your hands.
Squats. To make it more difficult, you can do a squat against the wall with a Bosu Ball. It’s more challenging because you will need more balance, and thus you will work more of your core muscles.
Crunches. Instead of crunches, you can try a more challenging ab exercise such as sit-ups or planks.
Dips. The only way to vary your dips is to do them slower, or do a static hold on the last repetition.
These are all great workouts for busy moms that you can do at your own convenience. They can be done at home when watching TV, or really whenever you want. After about 2-4 weeks, you’ll start to see some noticeable results!
Keith Daniels is a fitness enthusiast. You can read more of his articles on www.firstratefitness.net