Motherhood is a highly demanding journey. It requires you to be emotionally, mentally and physically present for your children at all times. For stay at home moms, office work is replaced with household maintenance, recitals, playtime, and home-related errands; which can be very draining. It is, therefore, necessary to fit a workout routine in your daily schedule to ensure that you remain physically fit, mentally healthy, and emotionally available. You can do this by setting 30 to 40 minutes for easy and practical exercises that you can perform in the comfort of your home.
1. Split Squats
This is a single foot squat that works on your glutes, quads, hamstrings, abdominals, and spine erectors. To perform this exercise, place one foot behind you and find a comfortable position for your front foot. Squat until your thigh is horizontal and repeat this motion ten times for both feet. You can use weights to ensure that you work out your arms too. Split squats are great for lower-body strength and balance.
This one is a classic. If you are keen about toning your butt, squats will work for you. Proper squats are great for your calves, glutes, quads, and abdominal muscles. You simply need enough space to move around. To do a proper standard squat, put your feet apart at shoulder-width length, make sure your abdominal muscles are tight, focus on a single point straight in front of you, put your arms straight in front of you and squat so that your hips are slightly beneath your knees.
It’s a classic exercise that has numerous variations based on skill level. If you want to have great form when doing a push-up, think of it as a moving plank. You’ll need some space and a comfortable surface, i.e. a carpet or a yoga mat. For the standard push-up, place your hands shoulder-width apart, and keep your back flat and your core engaged with every movement. Your elbows should be at a 45-degree angle every time you move down. Push-ups are a great full-body workout.
4. Glute Bridge
This exercise is extremely beneficial for all your gluteal muscles. You’ll need some space and a comfortable flat surface, i.e. a carpet or a yoga mat. Lie face-up on the floor with your knees up and your palms to the side, then using power from your hips only (don’t use your heels) move your hips up until your shoulders, knees, and heels form a straight line.
It’s a simple and effective bodyweight exercise that develops your core strength and works on your arms, shoulders, and glutes. To do the standard plank, you’ll need some space and a comfortable surface like a carpet or a yoga mat. Place your hands directly under your shoulders, ground your toes and squeeze your glutes for stability, make sure your head is in line with your back, and hold that position for about 20 seconds.
6. Reverse Lunges
This exercise tones your entire leg without stressing your knees, and you don’t need any equipment. Place your hands at your hips and take a large step backwards with one foot. Lower your hips so that the other thigh is parallel to the floor and your knee is in line with your ankle. Return to the standing position and bring the foot that was at the back to the front. Alternate both legs. You can try to do the reverse lunges with your hands over your head too.
7. Hollow Hold
The hollow hold is a great abs workout. It’s important to have proper form when doing this exercise. Lay flat on your back and squeeze your ankles together to initiate your glutes. Simultaneously squeeze your arms to your ears to tighten your upper body. As your arms and feet leave the ground, make sure that your upper back is pressed to the floor. Hold this position and your body from head to feet and back.
8. Heel Slides
Heel slides are an excellent exercise for your legs. To perform this exercise, lie flat on your back, slide your heel towards your butt with your heel still on the floor, when you begin to feel some pressure on your knee, hold the position for about 10 seconds and put your leg straight again. Alternate both legs.
9. Hip Thrusts
Hip thrusts are popular because they increase your glute size and strength, boost performance, and reduce the risk of getting injured. To perform this exercise, you will need a knee-high bench and a weighted bar. Facing upwards, place your shoulders on the bench and place the weighted bar across your hips. Bend your knees at 90 degrees and make sure that your feet are flat on the floor, squeeze your glutes, lift your hips, and hold the position for about two seconds. Repeat the hip thrust 10 to 20 times.
The deadbug is a great exercise to build core strength and stability. To perform this exercise, you will need a comfortable surface like a carpet or a yoga mat. Lie flat on your back and place a flat cushion under your shoulders to support your neck and draw your shoulders away from your ears. Lift your arms so that your fists align with your shoulders. Lift your legs so that your hips are aligned to your knees. Lower your right leg and your left arm until they are slightly above the floor and alternate. Repeat this 10 to 20 times.
Sometimes, running outdoors is good for your me-time. It improves the way you look and feel and helps to vanquish stress, improve your mood, and boost your focus. This makes it a staple exercise for most stay at home moms.
12. Bicep Curls
If you don’t have weights, you can use water bottles for this exercise. Hold the water bottles in each arm and make sure that palms are facing forward and pull the water bottles towards your shoulders alternating between both arms.
13. Side Leg Raises
Side leg raises are significant for your hips, thighs, and butt. For more effectiveness, you can use a resistance band around your knees. To perform this exercise, lay on your right side on a flat and comfortable surface with your arm under your head. Lift the left leg and hold for two seconds. Repeat this movement 10 to 20 times and switch to the other side.
14. Jump Rope
This is a great cardiovascular exercise, but it benefits transcend cardiovascular health. It increases the elasticity and resilience of your leg muscles, improves coordination, increases the intensity of circuit training workouts, and it’s a very convenient workout that you can do indoors or outdoors.
Stretching each muscle group keeps you flexible and improves your posture and stability. Ensure that each muscle is stretched fully and hold the position for 15 to 30 seconds. Always make sure that you are in your most comfortable position.
Stay at home moms need to feel physically fit and healthy in order to give their best to their children and family. These exercises are easy to perform, and you can always involve your children for bonding time. Physical and mental wellness is essential for a longer life, and exercises are a great way to achieving physical and mental wellness.
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