Once you become a mom it becomes tough to look after yourself. Being a mom is not easy and when you are a working woman too, then it’s really tough to get some time for yourself. In such a case how to spend time for few exercises? After all, you need to stay fit to look after your kids and family. Here are few exercises recommended for moms that will consume only 10 to 15 minutes of your time and will keep you fit.
Warm Up
Everyone knows that warm up is necessary to do before getting into the real workout routine. Do some stretches and move your body a little; loosen your joints and get ready for the workout.
- Chair Dips
First you need to sit on the edge of a chair keeping your hands next to your hips and then slightly slide your bottom off the edge bending your elbows at 90 degrees. Your back should stay close to the chair and then push your back up. Do this about 10 to 12 reps.
- Chair Squats
Keeping your feet at some distance stand with toes forward in front of a chair. Now lean your chest little forward and bend the knees; tap the bottom but do not sit on it and then stand up. Your weight should be on your heels and your knees over your toes. Do this about 10 to 12 reps.
- Butterfly Abs
Lie on the floor on your back by keeping your feet soles together and relax your knees to the side.Your hands should lie behind your head with your elbows sideways. Tighten your abs and lift your chest and shoulders slightly; then relax back to the previous position. Do this about 10 to 12 reps.
- Oblique Crunches
Again lie on the floor on your back with your knees bent. Cross your left ankle over the right knee and keep your right hand behind your head like before and lift your right shoulder towards your left knee. Relax and go back to the floor. Switch the sides and do the same; repeat it for 10 to 12 reps.
- Modified Push Ups
Lie on the floor like you do for a push up facing the floor. Keep your knees together and lift your feet upwards.Place your hands beside your chest like you do for a push up and keep your head, neck, back and butt in a straight line and aligned. Tighten your abs and lift your body keeping it aligned like a pushup but on your knees. Come back down towards the floor and repeat this about 10 to 12 reps.
- Standing Hip Extension
Stand straight with feet at a distance of about your hip width and shift your body weight to your right foot. Extend your left leg behind, lift it and lower it down while squeezing your butt. You can use a chair for balance and then switch the sides. Do it the otherway by shifting the body weight to the left foot. Do about 12 to 15 reps.
- Step Ups
You need to put your right foot on a chair and step up without placing the left foot on the chair. Your left leg should just follow upwards. Now step down on your left foot about 12 inches behind followed by your right foot down on the floor. Switch the sides by stepping up on left leg this time; do about 12 reps. When you feel you are comfortable with this one, try it with weights.
- Big Toe Pose
Bend forward and touch your own toes with your legs straight without bending at knees. Hold it for some time and then slowly come back to normal position; do about 10 reps.
- Scissor Kicks
Lie down on the floor on your back and kick up and down. Your back should stay comfortable on the floor while your abdominal muscles are tightened. Start doing 10 reps of this.
- Lying Leg Raises
Lie down on the floor on your back and then start lifting your legs upwards towards the ceiling or sky keeping your legs straight at knees. Now slowly lower them down to the floor. Do 15 reps of this everyday.
- Abs Crunches
Lie down on the floor facing the ceiling or sky, knees bent and feet together; your back should stay stiff. Hold your abs tight and lift your chest and shoulders upwards keeping your hands behind head. Come back to previous position like before; do about 15 reps everyday.
- Cobra Pose
Lie on the floor facing the downwards and your back should face the ceiling. Place your head on the floor and your hands near your chest. Taking a deep breath lift the torso from your hip while balancing with the help of toes and palms. Tighten your abdomen and your butt and hold this position for some time say, 30 seconds. Come back to previous position while exhaling; do 5 reps of this exercise.
