Exercises for stay at Home mom
Being a stay-at-home mother is a full-time job in and of itself. With waking up and feeding your family, getting your spouse and/or children out the door, or keeping the smaller children occupied with constructive activities while you clean the house, it's easy to argue that a woman's labour is never done. It's difficult to make time for oneself, let alone go to the gym to maintain your body healthy and in shape! This quick post will show you the Top 7 workouts that stay-at-home women may include into their hectic life while caring for their kids! The best part is that there is no need for any special equipment!
1. Wall Squats
Lean against a wall and imagine you're sitting on a chair. Maintain a 90-degree angle with your legs to get the most out of them while also preserving your knees. Begin with 30 second intervals (30 seconds on, 30 seconds off), and repeat 3 times. Do this 3-4 times per week for 2 weeks, then increase to 5 repetitions 3-4 times per week. After that, alternate 45-second intervals, gradually increasing to a minute, 2 minutes, and so on.
2. Crunches
Lie on your back with your hands clasped over your chest and your legs bent, flat on the floor. Bend your knees at all times to offer appropriate support for your lower back. Many individuals prefer to put their hands behind their heads, but this is not a good position since it strains your neck. When you feel fatigued, you have a propensity to pull on your neck (rather than use your abdominal) to finish the workout. Raise your body slowly, utilising your abs and pressing your lower back into the floor. When you reach the peak of the crunch, softly exhale and inhale as you drop your body to the floor. Repeat this procedure 20 to 25 times, then rest for 90 seconds before repeating 2-3 times more with 90 second breaks between each set.
3. Jumping Jacks
Begin by standing with your feet together and your hands by your sides. Jump your feet apart in a single motion while stretching your arms straight up above your head and together. As you pull your legs together to the beginning position, lower your arms. Begin with 5 reps and then increase to 10, 15, 20, and so on. Rest for three sets before repeating.
4. High Knees
While standing, swiftly bring one leg in toward your chest, keeping your core engaged. Switch legs as quickly as you can while retaining full control of the action. Each time, try to lift your knees to at least hip height; you can hold your arms above your waist so that your knees contact your hands as you raise them.
5. Donkey Kicks
Position your body on all fours, with your hands shoulder-width apart and your knees immediately beneath your hips. Activate your core. Lift one leg up, keeping your knee bent, until it is aligned with your torso, maintaining your foot parallel to the ceiling. Return your knee to the beginning position. Repeat 10-15 reps on each leg on the other side.
6. Step-ups
Place yourself in front of a chair or stool. Take a few deep breaths, then exhale and raise your left foot off the ground, stepping up onto the chair/stool. Lift this foot to the top of your step using the muscles in your legs and your core. Step your foot carefully back to the ground, followed by your opposing leg. Continue for at least 30 seconds. Rest for a few minutes before repeating for another 2-3 sets.
7. Superman
Lie on your stomach, arms stretched forward, palms flat on the floor, and legs straight behind you. Press your toes into the floor and raise your upper and lower bodies until your arms are about 8 inches above the ground. Hold this posture for a total of five seconds. Lower your body back to the starting position slowly and with control. Rep for a total of 3-5 reps.
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