Getting into an exercise routine is tough, and even more so as a mom. There’s never enough time in the day, and when you do exercise, your body aches the next day and you feel like no progress has been made. But, we all know the benefits of exercising regularly: better health, greater happiness, and a reduced risk of disease. Thankfully, you can still get in regular exercise without having to hit up the gym. Here are five things you can do to make your at-home workouts a little easier.
Set a Goal
Without a goal, you’re setting yourself up for failure. You need to have something to work toward, and having the vague, undefined idea of exercising every day can lead to slacking. So, it’s best to figure out why exactly you want to get in better shape.
Do you just want to increase your flexibility, or are you looking to burn off some fat? The reasons you want to work out will affect what exercises you set out to do and how long you’ll have to spend on them each session. Do your best to come up with an attainable goal and write it down. This will help keep you accountable.
Pick a Good Workout Routine
Once you have an idea of why you want to start exercising, you’ll next want to find a workout plan that allows you to reach your goal. For example, if you want to lose weight, you’ll want to find some good cardio routines you can do. If you’re trying to get toned, bodyweight exercises might be the better option. When doing research on a suitable routine, the internet is going to be your best bet here. Also, keep in mind that you’ll want to find routines that you can do in the space and comfort of your home. For example, this Lifehack article has more than a dozen stretches and low-intensity exercises you can do at work and that are easily adaptable for home workouts.
Set Aside Time
Obviously, you’re going to need some time to work out at home, whether that’s three times a week or every single day.
“But,” you might say, “I don’t have any time!” While this is certainly true in some rare cases, there’s almost always a way you can make more time. Whether you choose to carve in a little time while everyone is in bed or you multitask exercising while cooking dinner, there’s always a way you can fit exercising in. Try your best to block out a regular part of the day and your habit will become much easier to fall into.
Get a Workout Buddy
If you need some help committing, or you just want someone else to share the pain of exercising with, having a workout buddy can do wonders. Not only do you keep each other accountable, but you also motivate each other. By pushing each other to succeed, you’ll have more fun and you’ll progress much quicker and easier than if you were working out alone. If you’re having trouble finding someone to work out with, perhaps the kids can get active with you. Not only would it be a great way to connect with your children, but it’d also be a great learning experience for them as well.
Map Your Progress
Nothing’s as motivating as seeing yourself make progress toward a goal. If you’re doing some simple exercises, consider keeping a workout journal and writing short entries about how the day’s workout went. In a short amount of time, you’ll be able to look back and see the progress you’ve made. If you stick to your routine, what once seemed so difficult will be laughably easy. Even better is if you can keep track of any quantifiable data, such as how many pushups you’ve done or how long you can hold a plank.
Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion.
Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
Why is it important to train up our core strength?
There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.
This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.
Also, they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However, for them to be most effective, you need to spend a lot of time developing your core muscles.
In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.
There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.
By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.
When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.
Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.
In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.
What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.
7 Things that happen when you start doing planks every day
1. You’ll improve core definition and performance
Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:
Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
Oblique muscles: improved capacity for stable side-bending and waist-twisting
Glutes: a supported back and a strong, shapely booty.
2. You’ll decrease your risk of injury in the back and spinal column
Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.
Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.
3. You’ll experience an increased boost to your overall metabolism
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).
4. You’ll significantly improve your posture
Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .
A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.
A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.
On top of everything, someone with good posture looks better, healthier, and more confident.
5. You’ll improve overall balance
Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!- but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
6. You’ll become more flexible than ever before
Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits
Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.
How to hold a plank position
Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold the position for as long as you can.
Remember to breathe. Inhale and exhale slowly and steadily.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
Watch the video if you have any doubt!
Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:
How to improve your plank time gradually
Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.
Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.