Get in Shape Moms: 7 Workouts for Moms

Moms lead busy lives. They need to take care of the family, the kids and the house. With the household chores and the family competing for her time, it is almost difficult for them to find some time for themselves.

The good news is that these activities do exercise their bodies. Carrying the baby, vacuuming or taking the kids to school can help the mom remain active all day. But they need to have a workout plan and trainer that will help them lose excess fats at the same time stay fit.

Some moms claim that they simply are too busy to find time for workouts. If they make their exercise a priority then they should make time for fitness even for just 10 to 15 minutes each day. This can make a lot of difference in the woman’s body.

The good thing with doing exercises is it boosts the person’s self-esteem. It makes mom feel good physically and mentally after. It also enhances metabolic rate making the body burn fat faster and getting rid of those ugly bulges.

Exercise early in the morning on an empty stomach. This can raise your metabolic rate, making you active all throughout the day.

Progressive exercise is the best approach. This means you start slowly then you progress towards your goals.

For moms who want to get in shape, the following workouts can be very profitable:

7 Great Mommy Workouts

1. Stretches. A complete workout should always begin with warm ups such as stretches. This will prevent unwanted injuries from occurring. Also, it will prepare your body for the rigors of the routine. Do not stretch forcefully. Just do them until you feel a mild tension but not to the point of pain.

Neck stretches involve tilting the head forward until the chin reaches the chest. Then turn the head slowly to the left, aligning the chin with the shoulder. Repeat the same steps with your right. Then return to the original position. Do three to five sets for this exercise.

Shoulder rolls. Rotate the shoulders 10 times forward and 10 times backwards.

2. Mock jump rope. Pretend you are doing a jumping rope by extending your arms and jumping up and down. Do this for 30 seconds.

High knees. Alternately lift the knee until it reaches the hips. Do this again for another 30 seconds.

3. Cardio blast. Stand with feet wide apart. Extend your right leg to the side until you bend your knee 90 degrees. Go back to the starting position. Then do the same with your left foot.

4. Ab Planks Workout. This exercise is designed to develop core strength and attain stability. You need a yoga mat for this exercise.

Begin in a plank position which means placing your forearms and toes on the floor. It looks like you are doing push ups only you support your body with your elbows not with your palms.

Your head is looking down on the floor. The body should be straight and rigid. Hold this position for at least 10 seconds. As you get used to this exercise, you can hold it for far longer like 60 seconds.

Then, you need to lift one leg off the floor slowly for two counts. Do the same for the other leg. Do this 10 times on each leg. The abs will contract as a result to be able to support the torso. This will stretch the glutes and hamstrings in your body. You will feel the muscles in your abs tighten as you raise each leg.

5. Modified Push-Ups. Push-up is one of the most popular exercise routine. It exercises the pectoral muscles found in front of the chest. It also moves the triceps muscles found at the back of upper arm. This can provide core stability. If you have strong core muscles, doing physical activities is a cinch.

Begin the modified push-up with the usual push-up position. Hands and knees are on the floor, feet are raised up on the air and the head looking down.

Your hands should be placed on each side. Support your body weight with your knees not with your feet like the usual push-up. Lower your body to the floor, bending your elbows, until the chin touches the mat. Slowly go back to the original position.

You should feel the muscles in your back, abdomen and upper arms tighten as you alternatively lower and raise yourself.

You can also do the modified wall push-ups. You can do this exercise standing up. Both hands should be placed on the wall. Then you lower your chest until the chin touches the wall. Then go back to the original position. You can do this for 10 to 15 times.

6. Strength training. Lifting weights can prevent injuries when the mother gets pregnant. It strengthens the muscles near the joints. It prepares the mom to lift her baby once she gives birth.

Start with 3 to 5 pounds weights. Do not work yourself to exhaustion. This is counterproductive. Inhale and exhale evenly. Do not breathe out forcefully as it causes undue pressure on the pelvic area. You can lift heavier weights later once you are used to the routine.

7. Modified hundreds. Lay flat on the floor. Face up. Knees are bent but the lower legs are straightened out. The legs look like an inverted L. Then raise your head and shoulders. Extend your arms about 6 inches off the ground.

Hold this position 10 seconds. Inhale for the first 5 then exhale for the remaining 5 seconds. Then return to the original position.

Motherhood is an exciting time of life. It should not hinder you from getting back to shape. Consistency is the name of the game. If you do your workout routines 15 minutes three times a day then you will reap more benefits for your body.

 

Author Bio: Julia is a freelance writer for a weight training site. Her main purpose in life is to help moms all around to get in shape, but you can also find her riding her bike and dune buggy around her neighborhood.

Start Exercising At Home

Going to the gym and exercising is not as easy as it sounds. People have so many excuses why they can’t go to the gym. Its either they are too busy, too tired or simply don’t want to go to the gym. Others feel insecure when they see people who show off their well-toned bodies in the gym. This is where home fitness comes in. you can get fit in the comforts of your own home. The key to getting the perfect body is in you. You don’t need special machines to get started on your fitness journey.

First thing you need to do is be committed. You should be determined to lead a healthier and fitter life. You can start by doing some stretching first then you can proceed to the actual exercise. If you like running then you can go running in your neighborhood or a nearby park. If you’re into biking then get some fresh air and ride around town. If you want to stay at home then you can climb up the stairs repeatedly or do dome push-ups. These are easy home fitness exercises that most people can do at home.

If you want to lift weights then you can buy weight benches. Buy one that is adjustable at the top and bottom. This is ideal for different kinds of weight work-outs. Now, with these exercises there is no reason for you not to get fit. For others, they would want to buy an exercise machine. That is perfectly fine if you have the budget and space for them. Other machines cost thousands of dollars not to mention the space that they consume. Others who are serious in body building may buy basic weight benches that have a bar on top where you can put your barbell. Find an exercise or exercise machine that makes you comfortable. Exercising getting fit should be fun and you should enjoy yourself.

Shortcut to have a Six Pack

Everyone wants shortcuts. What if I tell you there is a shortcut on having the six pack abs you dreamed of? There actually is. Here is the shortcut way on how to get a six pack.

Have a plan

Plan ahead if you want. Of course there is qualification. You should have the right weight in regards to your height. If you currently have the belly fats hanging, don’t worry. There are a lot of ways to lose them. If you are determined enough you can do it in a couple of weeks, there are a lot of resources in regards to losing weight as well. As long as you do cardio exercise and proper diet then you will lose those belly fats in no time.

Once you get to the ideal weight, then you can now start your schedule. Proper scheduling and target setting, is the key to have abs. You will now create a checklist on these exercises. This is the secret. Print out a daily schedule or planner. Include the entire check list for the exercise. They should contain all the necessary exercise and the repetitions and target. Be specific.

The formula is to manage 20 repetitions in the first week for each variation of abdominal exercise. On the second week, add another twenty to the original twenty. This goes on until you reach a hundred repetitions. Do this 3 to 4 times a week alternating with rest days. You could do cardio exercise for your rest days, which has less strain on the body.

The different abdominal exercise

The basics are crunches, sit ups, leg lifts. Also try to incorporate other resistance exercise, including push ups. You apply the 20 repetitions to the abdominal exercises and increment on the next week. Have at least 5 variations of these exercises that target the whole muscles in the abdomen. But take note not to overdo it. If you start to experience body pains already, then have a rest. That’s the purpose of the alternate rest days to allow your muscles to relax and avoid strains.

How long does it take to get a six pack is a thing you should uncover. One month is all it takes, or even during the start of the second week. As long as you follow the planner and reach your target, you will surely amazing results!

  • Sit-ups myth! They won’t give you a 6-pack and could leave you a POT BELLY (dailymail.co.uk)
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