Motherhood & Beyond

The Spunky Mom

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5 Effective Workouts at home

I get a lot of messages about women not able to get time to step out of their homes to the workout. If you are one of them then don’t fret as workouts can be done anywhere and anytime depending on your comfort levels. We mommies do so many hats and therefore sometimes ignore our health and fitness in the bargain. There is no reason why I feel that you should skip a workout in your daily routine. Even 20 min workouts a day can work wonders for your body!

Here I am listing down 5 easy and effective exercises that help in building muscles and strength at home. You don’t need fancy equipment and weights to get the body you desire. Training with minimum equipment or even bodyweight is more than enough to get those sexy curves. Don't believe it? Read on to see how.

1)Stationary Jogging: Jogging in one place also reaps the same benefits as that of jogging around in park or road. So why not take the maximum benefit of jogging. Stationary jogging for 2/3 minutes helps in reducing the risk of chronic illness in future and helps in reducing the risk of heart diseases or osteoporosis. You can job while cooking or cleaning the house. You can also involve your baby in the jog and both mama and baby can get the much-required exercise.

2) Jumping jacks: 30 to 1 min   Jumping jacks typically remind me of my school PT classes. These are simple and effective exercise to quickly get the body to warm up and improve the stamina. This is a great exercise for cardiovascular system that aids in relieving stress and also aids in weight loss. The only thing to keep in mind is when landing, bend the knees on knee joints. 3) Bodyweight squats: 20 reps Stand tall with feet spread slightly wider than shoulder-width apart. Hold the arms straight out in front of your body at shoulder level, so that your arms are parallel to the floor. Keep your posture upright with lower back slightly arched. Lower your body as far as you can by pushing your hips back and bending your knees. Hold that position for 30 secs and then come back to starting point. That's one rep. Do 15 to 20 repetitions of squats. Squats are like the goldmine of exercise. If done properly it is beneficial for overall health and fitness and not just lower body.

4) Hip Bridges: 10 repeats Want the booty to die for? Hip bridges are your answer. Lie on your back and stretch your hands to form a 90-degree angle to the floor. Now lift the body off the floor to form a straight line. This will resemble a sort of bridge from the shoulders to the knee. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. This hip bridge works on the lower back, Lower back, hamstrings and gluteus. Hip bridges are very good for all the working professionals who are behind their computer which results in weak glutes and lower back problem. This exercise takes care of those and does wonders for your overall fitness.

5) Plank – 1 minute Those who feel that a minute goes by fast have never done a plank! Planks make the core on fire literally. This simple bodyweight is super effective to strengthen the inner core.

How to do the plank?

Lie on the floor on your hands and knees. Lower the forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart forming a 90 degree. Step the feet back and maintain a straight line from heels through the top. Look in front and tighten your abs and hold! Regular planking will improve the posture, flexibility, relieve back pain and boosts your mood. For mommies, planks are an excellent way to strengthen your core and tighten the loose tummy post delivery.

These 5 exercises performed effectively every day with increasing in reps and time can work improve

Few extra cautions - A minutes rest is needed in between exercises. Please remember to have a proper form when conducting the exercises. Do not hold breath. Sip water during the workout.

This easy workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the muscles. Hope these tips are helpful. Let me know any other exercises that you do at home with ease or any other topics for busy moms that I should target!

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