It is difficult for busy moms to stick to their weight loss regimen due to their busy schedule. Here are five simple weight loss workouts which busy moms can incorporate in their routine.
Moms have a tough routine, as everything needs to be on the go. Preparing breakfast, getting the children ready for school, packing their lunchboxes and getting ready for work for the day ahead – this comprises every mom’s morning. Therefore, a jam-packed routine leave moms with no time or energy for exercise and fitness regimen.
If you too have no time to exercise, you follow the below mentioned exercise routine tried and tested by moms. The exercises have been divided into ten-minute sessions that can be popped in before the family wakes up. They will help you increase your heartbeat, workout your muscles and improve your breathing. Consult your physician before incorporating them into your daily life and keep a water bottle handy.
1. Side Leg Lift with Shoulder Raise
Stand with your leg hip-width apart, with a dumbbell in each hand. Lift one leg out up and sideways as high as you can. Keep your arms straight and lift them up sideways to your shoulder height. Slowly drop your hands to the starting position. Repeat this exercise a few times with alternating hands and legs for a minute.
This exercise helps with your abductor muscles that are responsible for moving your thigh to the side of your body. These muscles are important for your daily activities and sports, and strengthening them will make them more efficient. Moreover, you will burn around 125 calories per half hour.
2. Chair Dips
Sit on the edge of a chair, by holding your hands firmly next to your hips. Slowly slide off the edge, keeping your arms at a ninety-degree angle. Keep your back close to the chair and slowly push the back up. Repeat the exercise 10 to 12 times.
You can perform this exercise at home, in the gym or even at your office. Chair dips require minimum requirement, but works on your triceps and helps increase your focus and concentration. Chair dips also strengthen your upper body and increase your ability to lift more weight. Moreover, many small stabiliser muscles are trained as you work on your upper body and arms.
This exercise requires some caution, so be careful. Step up or down onto a stair or a sturdy chair, with a dumbbell in each hand. Alternate the lead leg each time and continue the exercise for one minute.
Step-ups help you improve your symmetry and balance as you train each leg independently in this exercise. It also increases your squat and deadlift strength and is a good option for those who have lower back problems.
Stand in front of a sturdy chair, with your feet hip-distance apart. Bend your knees in such a way that your knees are parallel to your toes and let your bottom touch the chair. Hold this position for few seconds and then stand up. Repeat the exercise 10 to 12 times.
Chair squats are safe for those who have just started training. Though the exercise does burn some number of calories, it is more helpful in building strength and tone your quadriceps, hamstrings, gluteus maximus and calves. Working at all the three muscle groups at the same is more beneficial than working on single-muscle exercises.
Hold dumbbells at your sides, squat down placing the dumbbells on the floor. Thrust your legs and do push-ups. After repeating this exercise 10-12 times, return to your squat position and stand up.
Squat thrusts strengthen the lower body such as the quads, gluteus and the hamstrings. This exercise will also help you improve hip mobility and cardiovascular endurance. Moreover, it conditions your lower body and helps you lose weight.
Therefore, despite being the busy mom, staying fit and healthy is a still a doable option. Maintain caution while choosing your exercise and remember to hydrate yourself. With some practice and discipline, regaining your youthful beauty would be easier than ever.
How can busy moms stay fit? Which are the easy weight loss exercises for busy moms? How can busy mom find time to exercise? Discuss here.
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- The Indiaparenting Team