WORKOUTS FOR BUSY MUMS
Too busy for a workout? Don’t have equipment at home? Then here are 2 great workouts you can do anywhere and you don’t require any equipment. My favourite workout for those who say they don’t have time is the AD BREAK WORKOUT. If you have time to watch TV, then you have time to do a workout. Each time an ad comes on, pump out one of the following exercises. During a 1 hour show you will do 15-20 minutes of exercise – better than sitting on the couch eating that block of chocolate!
- Ad 1 Squats
- Ad 2 Push ups
- Ad 3 Star Jumps
- Ad 4 Sit ups
- Ad 5 Squat Jumps
etc My other favourite workout for those who are time poor is the OUT OF BED workout. This one doesn’t even require workout clothes. Just jump out of bed (hopefully you have PJ’s on – if not you might want to get dressed first!). Do a small warm up 2-3 mins of simulated skipping, or going up and down the stairs, then smash out a few rounds of the following circuit
- 15 Push ups
- 15 Squat jumps
- 15 Turtles
- 15 Power Jacks
- 15 Sit ups
- 15 Squats
Repeat as many times as needed for 15 minutes. For an extra workout and to include your baby, carry the baby when doing squats, sit the baby on your belly when doing sit ups, lay baby under you and give them a kiss every time you do a push up. There is so much you can do to include the baby into your exercise routine. For those unfamiliar with how to do these exercises, I have listed some basic instructions below.
- Start standing upright.
- Bend your knees and keeping your back upright imagine you are going to sit on a chair that is behind you.
- Make sure your knees are behind your toes. If you look down you should be able to see your toes. If not, stick your butt back more, imagining your butt is going to touch the wall behind you.
- Firstly, try the beginner version. Stand about 50cm away from a solid wall. Place your hands on the wall at eye level, slightly wider than your shoulders. Move your entire body (including bringing your butt down) towards to wall in a straight line, and then push back up again leaving your hands on the wall.
If you can easily do 10 reps of this wall push up, you can move to the second stage.
- For the second level, kneel on the floor with your hands slightly in front of your shoulders and slightly wider than your shoulders. Breathing in, lower your entire body down to the floor keeping your chest approx a fist height away from the floor. Exhale and push yourself back up. Imagine you have a broomstick from your neck to your butt, and this will keep your body in a nice straight line. If you can do 10 reps comfortably going down to fist height, you are ready to move to the full push up.
- The last level requires you to be on your toes. Start with your body in a straight line from your neck to your ankles. Breathing in lower your entire body down to the floor as low as you can. Exhale and push yourself back up. Check out the form of one of my amazing clients!
Star Jump (correct name being Jumping Jacks)
A great cardio exercise to get the heart working and burn some fat!
- Stand with arms by your side.
- As your legs both jump out to the side, raise both arms up above your head.
- As your legs come back together, drop both arms back down to your side.
- Make sure your arms touch at the top and touch your legs again at the bottom for maximum effort.
Sit up – Ankle Tap variation
This is a great core exercise particularly for those who have little core strength and cannot do a full sit up, or those with back problems and find that the rolling motion aggravates the back.
- Start laying your back with your knees bent.
- Relax the neck muscles and turn on your core (pulling your belly button down towards your spine).
- Slightly raise your head off the floor.
- Then rotate side to side touching your ankles with your hands.
- Touch one side then the other = 1 rep.
- Imagine you have a book on your forehead and you need to balance it there – that will stop you from “bouncing” your head up and down.
- Start standing upright, then bend down (bend the knees, don’t bend over at the waist)
- Touch the ground then jump up and touch the sky, making sure both arms are raised over your head.
- Land down in squat position, stay low and jump back up again. -Repeat.
Also known as Prone Pulldowns, these are great for working the back muscles.
- Lay on your stomach with feet on ground and arms reaching out in front of you.
- Bring your elbows back and bent towards you side and at the same time, imagine you are squeezing your shoulder blades together.
- Go back to the start position and repeat.
A power jack is similar to a jumping jack, but incorporates a squat motion as well.
- Start Standing upright with arms above your head.
- As your legs both jump out to the side, go into a squat position and bring arms down and touch the outside of your knees.
- As your legs come back together, raise both arms above your head again.
- Make sure your arms touch at the top and touch the outside of your knees at the bottom for maximum effort (and get that squat in too).
So what are you waiting for? Get out there and add some of these exercises to your daily routine and see how much better you feel after a few days.
Carolyn McMillan is a qualified Personal Trainer and Group Fitness Instructor based in Point Cook, Victoria. She takes pride in helping as many people as possible to achieve the best bodies they can, to ensure that they are fit and healthy, not just now, but into their older years. She has had many success stories with clients wishing to lose weight, tone up and just feel more confident about themselves and who they are. She loves seeing her clients change not only physically, but also mentally and emotionally, and going on to achieve things they never thought possible. You can contact Carolyn via the contacts page on her website: www.in2lifefitness.com, or via her Facebook page: www.facebook.com/in2lifefitness.