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5 Tips for Busy Moms: How to Exercise at Home

5 Tips for Busy Moms: How to Exercise at Home

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

goal-setting

    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.

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    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

    the-perfect-morning-workout

      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.

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      Set Aside Time

      Set-Aside-Time-Read-Each-Day

        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.

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        Get a Workout Buddy

        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

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          Track-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.

            Featured photo credit: 7 Simple Exercises Busy People Can Do Anywhere, Anytime via lifehack.org

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            Published on June 7, 2019

            10 Lower Body Workouts Anyone Can Try at Home

            10 Lower Body Workouts Anyone Can Try at Home

            Having a hard time going to the gym? Fear no more!

            In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

            There’re 3 main parts in this article:

            If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

            If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

            And the last section is about what you should do before and after working out.

            10 Lower Body Workouts That Can Be Done Anywhere

            If you’re familiar with the basic lower body exercises, just read on this section.

            If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

            1. The Starter Workout

            3 sets of 8-12 reps of:

            • Squat
            • Single Leg Deadlift
            • Glute Bridge

            (30 sec to 2 min rest in between each set)

            2. The 7 Minute Workout

            3 rounds of 30 seconds of each exercise:

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            • Walking Lunges
            • Quarter Squat
            • Step Up
            • Single Leg Deadlift

            (1 min rest in between each round)

            3. The Unilateral Workout

            4 sets of 16 reps of:

            • Reverse Lunges
            • Single Leg Deadlift
            • Skater Squat
            • Single Leg Glute Bridge

            (30 sec to 1 min rest in between each set)

            4. The Endurance Workout

            2 sets of 20-50 reps of:

            • Squat
            • Walking Lunge
            • Single Leg Deadlift
            • Glute Bridge

            (1-2 min rest in between each set)

            5. The Back To Back Lower Body Workout

            5 rounds of 10 to 20 seconds of each exercise:

            • Skater Squat
            • Step Up
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (30 min rest in between each round)

            6. Strength Lower Body Workout

            5 to 10 sets of 4 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Squat

            (30 sec to 2 mins of rest time in between set)

            7. Glute Burner Workout

            4 sets of 10-30 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (1 min of rest time in between set)

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            8. The Advance Lower Body Workout

            3 rounds of 20 seconds of:

            • Squat
            • Walking Lunge
            • Skater Squat
            • Reverse Lunge
            • Glute Bridge
            • Single Leg Deadlift

            (2 mins of rest time in between set)

            9. The Quick Lower Body Workout

            2 sets of 10 reps of:

            • Reverse Lunge
            • Step Up
            • Single Leg Deadlift

            10. The 100 Repetition Challenge

            2 sets of 50 reps on each leg of:

            • Walking Lunge
            • Single Leg Deadlift

            (4 mins of rest time in between set)

            Lower Body Exercises Breakdown

            Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

            1. Squat

              A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

              How to squat:

              Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

              2. Walking Lunges

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                A lunge is a complex movement which recruits mainly the lower body.

                The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                3. Reverse Lunge

                  A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                  By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                  4. Quarter Squat

                    A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                    5. Skater Squat

                      A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                      6. Step Up

                        The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                        7. Glute Bridge

                          Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                          8. Single Leg Glute Bridge

                            Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                            9. Single Leg Deadlift

                              Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                              Before & After Working Out

                              Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                              Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                              Featured photo credit: Gesina Kunkel via unsplash.com

                              Reference

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