Being a stay at home mom is a full time job in itself. With waking up and getting your family fed, getting your spouse and/or kids out the door or keeping the younger ones busy with productive activities while you clean the house; it’s easy to say that a woman’s work truly is never done. It is so hard to find time for yourself, let alone make it to the gym to keep your body healthy and in shape! This brief article will show you the Top 12 exercises that stay at home moms can incorporate into their hectic lives while staying home to care for their families! Best of all, it’s equipment free!
1. Wall Squats
Lean your back against a wall and pretend that your sitting on a chair. Make sure that you keep you legs at a 90 degree angle so that you get the most out of them while also protecting your knees. Start with 30 second intervals (30 seconds on, 30 seconds off) repeating about 3 times. Do this 3-4 times a week for 2 weeks, then up your sits to 5 repeats 3-4 times per week. after that, do 45 second alternates, working your way up to a minute, 2 minutes, etc.
Lie on your back and place your hands crossed on your chest and lie flat on the floor with your knees bent. Always bend your knees, as it provides adequate support for your lower back. Many people like to place their hands behind their head, this is not an ideal position as you end up straining your neck. When you get tired, you have the tendency to pull on your neck (instead of engaging your abs) to complete the exercise. Slowly raise your body up, using your abs and pressing your lower back to the floor. When you reach the top of the crunch, gently exhale and begin to lower your body down to the floor, inhaling. Repeat this process 20 to 25 times, and then resting for roughly 90 seconds, repeat process 2-3 more times with 90 second rests between each set.
Start in plank position keeping your hands directly under the shoulders, just a bit wider than shoulder width. Plant your toes into the floor to maintain stabilization of your lower body. Engage your core and your back so that your body remains neutral. Lower your body keeping your back flat and your eyes focused in front of you to protect your neck, until the chest nearly touches the floor. Ensure that your body remains flat from head to toe throughout the motion. Be sure to draw your shoulder blades back and down and keep your elbows tucked tight into your body, so that your upper arms form a 45-degree angle when your body is lowered to the ground. Engage your core and exhale to push yourself back to starting position. Repeat for 10-20 reps (or as many as you can while maintaining good form).
Beginning in a pushup position is the most simple way to get into plank position. Drop your forearms to the ground keeping both your elbows and fists flat to the floor. Ball your hands and keep them directly underneath your shoulders. You can also clasp your hands and place them so that you are looking directly down at them (as shown). Curl your toes and engage your abdominal muscles by tilting your pelvis and pressing your navel in towards your spine. Be sure to straighten your body, but ensure that you keep your neck and spine neutral (do not arch or round the spine). Keep your vision on the floor in front of you, as opposed to looking forward or allowing your head to drop. Hold plank position for at least 30 seconds to 1 minute (or until your form starts to weaken). Rest and repeat for 3 sets.
5. Jumping Jacks
Start in standing position with your feet together and your hands at your sides. In one quick motion jump your feet apart while extending your arms straight up above your head and together. Drop your arms down as you bring your legs together to the starting position. Begin with 5 reps and work up to 10, 15, 20, etc. Rest and repeat for 3 sets.
6. High Knees
In standing position, quickly lift one leg in toward your chest, while keeping your core engaged. Switch legs as fast as you can while maintaining complete control over the movement. Try and raise your knees to at least hip height each time, you can hold your arms above your waist so that your knees hit your hands as you raise them.
Start standing, bend your knees and bring your hands to the floor just in front of your feet. Jump your feet into a plank position. Jump your feet back to your hands, and from this crouched position jump up as high up as you can. This completes one rep. Aim for 10-15 reps.
8. Donkey Kicks
Place your body on all fours ensuring that your hands are shoulder-width apart and your knees are directly beneath your hips. Engage your core. Keeping your knee bent, lift one leg up until it is aligned with your body, keeping your foot parallel to the ceiling. Return your knee back down to starting position. Switch sides and repeat 10-15 reps on each leg.
9. Fire Hydrant
Place your body on all fours. Place your hands directly beneath the shoulders, your knees aligned with your hips. Ensure that your spine is in neutral position, engage your core to support your torso. Hold your gaze at the floor and look slightly in front of your hands, this will keep your head in line with your spine to protect your neck. Hold your body steady with your knees bent, gently lift one leg out to the side, as high as you can. Be sure to not rotate your hips or lean to the opposite side. With control and ease lower your leg back down to starting position. Switch legs and repeat for 10-15 reps. Try and work up to 2-3 sets on each leg.
Lie flat on your stomach with your arms extended forward, palms flat on the floor, and your legs straight behind you. Press your toes into the floor, raising your upper and lower body, until your arms are roughly 8 inches above the floor. Hold this position for five seconds. Slowly and with control, lower your body back to starting position. Repeat for 3-5 reps.
Stand in front of a chair or stool. Take a few deep breaths and on your exhale, lift your left foot off the ground and step up on the chair/stool. Use the muscles in your legs and engage your core to lift this foot to the top of your step. Carefully step your foot back to the ground, with your opposite leg following. Repeat for at least 30 seconds. Rest and then performing again for 2-3 sets.
12. Tricep Dips
Sit on a bench or chair. Place your hands next to (or slightly under) your hips. Lift up onto your hands and bring the hips forward off the chair. Bend your elbows no fewer than 90 degrees and drop you hips down, while keeping them close to the chair. Drop your shoulders down and push your body back up (do not lock your elbows). Repeat for 10-15 reps.