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.
- Preventing Injuries: For the Backyard Junkies & the Big Dogs (fryingpansports.com)
- Ideal Workouts For Those New To Exercise (detoxcleansing.org)