Fitness + ExerciseHealth + Fitness

Easy 45-Minute Workouts for Busy Moms

To stay healthy, one needs to accompany good food with regular exercise; we all know it, but do we all abide by it? This question is specifically for the mothers who are simultaneously managing home and office. Are you a busy mom and do you find some time for yourself and try to inculcate some good habits in your lives also? Our article is going to provide you with some easy tips to stay healthy at home with 45-minute easy workouts for busy moms.

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Chair Dips

This easy to do exercise can be conveniently done anywhere and will help you to strengthen your arms and shoulder muscles. Though not an intricate exercise, people at times get messy and hurt themselves while doing it. The correct method is to keep hold your head high and look straight keeping your shoulders down. Take two heavy chairs which will not move under your weight and place them at a distance of 3 feet. In a sitting position between the two chairs, support your heels with one and place your hands on the other. Slowly go down till your elbows are bent between 45 degrees to 90 degrees and move up again till your buttocks are just above the chair’s seat. Start with 10 times.

Chair Squats

It is an excellent exercise of your legs, and you don’t even need any prop for it. Stand with feet apart and slowly go to a sitting position, i.e., sit on an imaginary chair without touching your hips to any base. Balance yourself by stretching out your hands in front and place your body’s weight on your heels only. Slowly move back to the standing position. Start with 8-10 times.

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Butterfly Abs

This is for the lower abdomen and might need some practice to gain perfection. Lie down on a mat and join the soles of your feet. Take the knees apart as much as possible and form the shape of a butterfly. Slowly lift your head while looking towards the ceiling. Maximum pressure on the abdominal muscles and if required support the back of the head with your hands. Slowly move back. Start 5 times.

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Photo www.pexels.com

Squat Jacks

This one exercise will strengthen all your body muscles and give you the stamina to do the other exercises more efficiently. Stand straight with your hands joint near your chest. Jump and put your feet apart while bending your knees, as if you are about to sit on a high chair with your legs apart. Exert pressure on your heels and bend your knees slightly before jumping back to the starting position. Start with 15 times with this entire cycle.


Lateral Burpees/Burpees

This is one of the most effective exercises for losing weight. From a straight standing position, go to the push-up stage while keeping your back straight. Slowly move back to the starting position. While it is an effective exercise, it is not a simple one. So, if required watch few YouTube videos before doing Burpees.

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Crunches

Another age-old exercise for the abdomen is “crunches.” Lie on your back, fold your legs while keeping your feet flat on the floor. Place your hands on your chest in a crossed manner. Slowly move up your shoulders while keeping your back, feet, and torso on the floor. Stay in that position for a few seconds and move back to the starting position slowly. Start with 10 crunches.

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Cross Leg – on Knee Push Ups

This is a very good exercise for your back, chest, and shoulders. Keep your feet joined and bend forward to place your palms on the floor. Move towards the floor till you back is parallel to the floor. Put you right feet on the left in such a manner that the whole body weight is on the left leg and go down till your chest touches the floor. Move up till your back is again parallel to the floor and repeat with the other feet.  This completes one set, and you can start off with 5 such sets.


Standing Hip Extension

This exercise relaxes your body muscles and is apt for stress relieving and during any time of the day. Hold on to a chair or something sturdy and bend your left knee backward until it is 3-4 inches away from the floor. Keep it in there for 3 seconds and slowly take it down. Repeat with the other legs. Be slow and do it as long as you feel comfortable doing it.

 

Steps-up

You will need a sturdy stool which can take the weight of your body while you will jump and down or you can use a stair. Stand straight with arms at the side of your hips. Place the right foot on the stair and while placing the entire body weight on it bring your left foot on the same stair. Stand for 2 seconds and take down your left foot followed by the right.


 

Final thoughts

For better benefits sneak some time out of your busy schedule and opt for classes from any of the Personal Trainer Mississauga. Being a busy mom, if you are running short of time, Fascial Stretch Therapy can bring great relief in your lives. It is an awesome 45 minutes technique that most of these trainers implement to enhance all the tissues surrounding your body muscles in just those few minutes. While working out without any guidance can be at times hazardous, if you are really keen on staying fit then you must go for these 45 minutes sessions, and you will feel stronger and refreshed just after a few sessions.

 

 

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