If you are a mother of small children, then you know that time is always short. You are left with little time to spare, especially for yourself. But did you know? Self-pampering is also very important for your physical and mental health.
Easy 10 Minute Workout for Busy Mom can be done in the comfort of your home – no gym or expensive equipment needed! With 10 minute workouts, moms will get rid of body aches and pains, lose weight, increase energy levels and also learn how to relax properly when necessary.
1) Warm-up & cool down – start with some light stretching exercises such as touching your toes while standing. Finish by doing some gentle neck rolls before setting off on any strenuous activity.
2) Cardio for mom – move fast! Make sure to keep your heart rate up during any activity. If you have a toddler or baby, then this is a great time to practice some sprinting as well as quick changes of direction.
3) Abs workout – do not forget about those abs! Moms need strong core muscles to support back and spine health. Stand with your hands on the hips and bend from one side, trying not to let your knees bend too much. When you feel your abdominal muscles strain, hold that position for 30 seconds before switching to the other side. You can also go down into the “superman” pose (lying face down with arms stretched out in front). Tighten the abs and hold it like that for 30 seconds before releasing.
4) Legs & bum – tone those legs by doing some squats! Stand with feet shoulder-width apart and slowly bend the knees, going as deep as you can – don’t forget to keep your back straight! Keep squatting for ten reps. Finish off with some standing lunges. To make a lunge, simply stand up straight and step one leg forward while bending the other knee at about 90 degrees (making sure this is not lower than your front foot). Make sure that both arms are extended in front of you and make your abs tight. Now, push through your rear foot and return to starting position (do it slowly) – repeat on the same side for five reps; do another five reps on the other side.
5) Yoga for mom – yoga is a great way to relax and relieve stress. Start with breathing exercises and aim to make your exhaling longer than inhaling. Hold each pose from 30 seconds up to a couple of minutes – remember that yoga is all about meditative relaxation, so do not push yourself too hard! A few poses you can try are cat/cow, triangle, child’s pose & downward facing dog.
In conclusion, the above 10 minute workout for busy moms is all about efficient training without spending too much time. By practicing the exercises listed above 3-4 times a week, you will increase your fitness level, look younger, get rid of body aches and pains as well as feel happier!