The photo above was provided courtesy of Sura Nualpradid and freedigitalphotos.net.
If you’re a mother, you probably have an idea of how difficult it is to cram in fitness training between cooking meals, taking care of the kids and even working on a career. When you do find time to exercise, its often a very short set of whatever you can fit in before other duties call.
Additionally, if you just had a baby, I don’t need to tell you how hard it is to lose that baby weight without serious gym work or using a personal trainer. Fortunately, fitness is something you can do without a lot of invested time.
Instead of sitting on the sidelines as your child or children are sprinting around with sporting games and practices, you could be using the time to squeeze in a workout of your own. Below are some tips on easy exercises you can do literally anywhere and at anytime:
Climbing some stairs or working from one end of the school bleachers to the other, you can get a brutal cardio workout in 5 to 10 minutes. You’ll feel the burn in your quads, hamstrings and glutes.
Find a block, a park bench, a bleacher or a stair. Use one of those apparati to place your hands on, like you’re getting ready to do some pushups, and try some inclined chest press. This works your lower pectorals. Facing chest down, place your arms slightly more than shoulder-width apart on the stairs in front of you. Bend your arms, slowly lower your body then push up. This will work also your triceps and shoulders.
Using every opportunity to squeeze even short bouts of exercise can add up quickly. Pacing the sidelines at your child’s soccer practice, or doing short sprinting-in-place in between your daily house chores is easy and gives you an efficient cardio workout.
Your tricep muscle, the muscle under the bicep, is always a problem area for women. They seem to lose that muscle tone in that area quicker than men because, unfortunately, women carry more fat there. So work it out. Move your butt off the edge of your seat, lower your body by bending at the elbows and then press up with your arms. These will really work your triceps and the front of your shoulders.
Working out the legs not only tones them up, but also works your core in a big way. Stand with feet hip width apart. Take a step forward onto the step in front of you and lower your body. Push back up and alternate legs.
Most effective are those compound exercises where you combine two movements into a single exercise. There are a number of benefits to these types of exercises: they more closely mimic real- life movements since you rarely use muscles in isolation as you go about your day. They also save a lot of time since you’re getting two exercises done at once. So try two of the above techniques at the same time.
If you’re a busy mom, you appreciate getting a quality workout in a short amount of time. These exercises target your whole body so that you can get stronger and then get on with your day.
David Novak is a international syndicated newspaper columnist, appearing in newspapers, magazines, radio and TV around the world. His byline has appeared in GQ, National Geographic, Newsweek, The Wall Street Journal, Reader’s Digest, USA Today, among others, and he has appeared on The Today Show, the CBS Morning Show and Paul Harvey Radio. David is a specialist at consumer technology, health and fitness, and he also owns a PR firm and a consulting company where he and his staff focus on these industries. He is a regular contributing editor for Healthline. For more information, visit http://www.healthline.com/.