Infants & Toddlers Parenting

Realistic workout tips for stay at home parents


image0_siteWake up and shower, the kids get dressed, you make breakfast, pack everyone’s lunches, and find your missing shoes, construct two even ponytails, drive the kids to school, pick up dry cleaning, and do some grocery shopping…all before 9 a.m.!

A mom’s schedule can be very overwhelming and can also be the reason why so many men and women are struggling with their weight goals. There are still a billion things to do and accomplish , and all of a sudden , it’s 1- p.m. and time to pick up the children from school.

Just where are we supposed to fit exercise in ? Driving to the gym,and  finding a treadmill that doesn’t look exhausting and hoping it’s available, is  almost enough to make anyone give up!!!

The cold truth is, the stress of a mom’s schedule with a few extra pounds, can lead to health risks.  Here are a few resistance exercises and a full routine that should work out the entire body with almost no equipment and need very little space.

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Squats

  • Place both your feet shoulder width apart.
  • Bring the arms forward, bend at the waist and sit back as if reaching for a chair. Make sure your knees don’t move forward and stay behind your toes while you bend deep as possible until your legs are parallel to the floor.
  • Stand straight up by pushing on your heels and lifting your chest.

Push-ups

  • Get down on your hands and knees.
  • Put both your hands a little wider than your shoulders and your knees should always be behind your hips.
  • Curl your toes in and lift your knees off slightly off the floor, lengthining your body back to your starting position.
  • Now, bend your elbows and dip your chest and hips at the same time until both your elbows are at 90-degrees
  • At last, push back on your hands to lift your chest and hips straight back to the starting position.

As a modification to this exercise, just leave your knees on the floor at the starting position, but always remember the knees should be behind your hips. Make sure you keep the chest and your hips aligned as you lower your body in order to strengthen your entire core.

Tricep Dips

This exercise focuses on the triceps itself, a big area of concern for many men and women.

  • Sit on the floor and put your hands on the floor behind your buttocks and below the shoulders.
  • As the knees bend, place your feet directly under your knees and bring your hips off the floor; this is the starting position.
  • Bend both your elbows and let down your upper body, just before the hips touch the floor.
  • Extend the arms and push off your heels and return to your starting position.

Set 1:

  • First, do 15 slow, intense deep squats
  • Jog in place for 3 minutes
  • Do 12 push-ups
  • Jog in place for 2 minutes
  • Do 10 tricep dips
  • Rest for 2 minutes

Set 2:

  • Do 15 squats
  • Jog in place for 60 seconds
  • Do 15 push-ups
  • Jog in place for 60 seconds
  • Do 15 tricep dips
  • Rest for 1 minute

Set 3:

  • Do 15 squats
  • Jog in place for 3 minute
  • Do 15 push-ups
  • Jog in place for 2 minute
  • Do 12 tricep dips.

Finish by doing long, deep stretches for at least 3 to 5 minutes.