There are over 85 million moms in the US, with an average of 2 children each. Being a mom is a full-time job, making it difficult for some to squeeze in time to get some exercise.
Not only does this cause some moms to gain weight and get out of shape but it also means they don't enjoy the mental and emotional benefits either. Some of these include boosting their self-confidence, sharpening their memory, and fighting addiction.
The good thing is that there is a stay at home mom workout that doesn't require too much time or equipment.
A basic warm-up can last between 2-10 minutes. For a stay at home mom workout, which should be quicker than the average exercise routine, moms can keep their warm-up for under 5 minutes.
It's important to get the blood pumping and get the muscles ready without stretching too much. Static stretching can overextend the muscles and cause bodily harm.
The ideal warm-up involves a few leg and arm rotations, modified push-ups, and some jumping jacks. For some variety, moms can replace jumping jacks with light jogging and a few minutes using a jumping rope.
The traditional push-up builds several muscle groups at once: shoulders, abs, legs, back, and arms. They work on the body's core and build chest and abs strength. All these benefits also improve a person's posture and can help prevent back pain.
If traditional push-ups are too difficult, moms can try modified push-ups to start with. One modified push-up is to keep the knees on the ground instead of keeping the legs straight.
Another version is to elevate the body. Moms can start by doing push-ups with their feet on the floor but their arms against a couch. The higher the elevation, the easier the push-ups become.
Sit-ups work on the abs, yes, but they also put a strain on the legs and lower back. Crunches, on the other hand, offer a concentrated routine for the abdomen. To get the most out of crunches, moms can try them in three different directions:
- Center crunches
- Oblique crunches to the right
- Oblique crunches to the left
There are other forms of crunches like cycling crunches and vertical crunches. These are a little more complex and not recommended without some supervision or experience.
A proper squat requires a person to keep the body posture straight and the arms out flat. When lowering the body, the goal is to keep the arms and thighs parallel to each other while the back remains straight.
If there is some difficulty experienced while performing the standard squat, moms can try a few simple modifications. One modification is to do a sitting squat. Place a chair and sit down when squatting to reduce lower back pain and gain balance.
Another modification is to hold simple weights. Weights don't have to dumbbells, although those are the recommended tools. Moms can rely on heavy water bottles to achieve the same effect.
Planking is a great alternative to crunches. They work on the core and are easy to modify. Performing a plank is easy enough but holding the position is where the difficulty sets in.
To perform a plank, simply get into the push-up position but rest the upper body on the forearms instead of the hands. The second step is to keep the toes pointed and to suck in the abs. This lowers the body and makes it easy to remain in a proper planking position, which requires a straight body posture.
Ideal planking lasts for 30-90 seconds. A good way to achieve this is to sing a song instead of counting off seconds.
Modifications include side planks. During a side plank, further modifications can work such as lifting the arm or the legs.
These are the quintessential cardiovascular exercises, second only to the core exercises routine that includes jogging, cycling, and swimming. Jumping jacks also have the benefit of being the easiest to modify.
A successful stay at home mom workout involves inserting jumping jacks in the intervals. After a set of push-ups or crunches, do a couple of jumping jacks while singing a song to get it done without feeling the exhaustion.
It is also possible to add more difficult variations. Modified jumping jacks include holding light weights while performing jumps or making the jumps and claps longer and faster.
To perform a step up, look for a solid platform like stairs or a box with content inside. The platform has to be solid to avoid breaking and falling inside.
Keep the body straight and the arms down with the hands at the side. The next part is to step up with one foot, move up on the platform, then step down. Repeat this cycle for several times for one set.
Putting It All Together
The key to a successful stay at home mom workout is putting these small exercises together into one routine. This is where the magic comes from because moms can switch things up to get a different experience every morning.
One way to do this is to split your exercises with cardio exercises like jumping jacks and keep everything short. A routine can look like this:
- 2 minutes warm-up
- 10 sit-ups
- 10 jumping jacks
- 30 crunches (10 left, 10 center, 10 right)
- 10 jumping jacks
- 10 counts planking
- 10 jumping jacks
- 10 step-ups
- 10 jumping jacks
- 10 squats
Moms can replace the jumping jacks by jogging in place for 30-90 seconds. By following this kind of routine, it is possible to get a full workout in only 10-15 minutes a day.
Supplement Your Stay at Home Mom Workout
Exercise is only the first half of staying healthy and getting fit. The other half is maintaining a healthy lifestyle with a diet that works.
An effective diet involves the right drinks that keep you energized and ready to go. Soft drinks are on the decline due to their health hazards. Tea energy drinks are taking over.
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