Easy home workouts for moms while kids are napping
When you became a mother, a huge change comes in your life, you can’t spend time with your own will. You have to manage your daily routine with your baby.
Becoming a mother, one thing is especially very important which most mothers neglected, that is fitness.
The perfect time of workout for a mother is when your children are asleep. But it also means that you have to be very careful about the noise, can’t do that exercise which will create noises like slamming weights down.
There are a few things that would help create less noise while enjoying your exercise.
Use an exercise mat.
Use a quite exercise machine.
Use alternatives to weights.
Exercise with bare feet.
Now we talk about some exercise with you can easily do at home while your kids are sleeping, without weights, machines, and exercise equipment. Which are given below…
Stairs
Use the stairs
You would be really surprised to know that, so many people pay gym memberships just to jump on the stair machine. When we have stairs at home then why not we use it free for our benefit. When your kid is sleeping then this is the perfect time to be a fit. You can take steps of up and down, then increases them gradually, like you can start it with 5 sets of up and down then increased them to 10 steps, 15 steps where your limit goes.
Squats
Squats have many types but here we talk about some who are easy to do for mothers.
Basic squat
Pistol squat
Wall squat
Pile squat
Basic squat
This is the borne of squatting and the easiest.
Procedure
Stand on feet little wider than hip, toes must be facing front.
Move your hips and bend your knees while sitting back like you are sit down and let your arms move up in front of you. Make sure that your knees don’t fall inward and your back would straight.
When your thighs are parallel to the ground, you must stop and push up through heels and return to start.
Pistol squat
This is a facilitate move with a single _leg bodyweight that needs balance and strength.
Procedure
Start with feet joining together and expand arms out in front of you.
Lift the leg and squat down on your left, lowering till your right leg is parallel to the floor, stand up and do the same step on another side.
Wall squat
If someone has a knee problem then this is the best for you because a wall squat provides you support.
Procedure
Stand against a wall with your back and step out feet about 10_ 12 inches from the wall.
Bend knees, let go into a squat throughout the movement, keeping your back straight against a wall.
When your thighs are parallel to the ground then stop and push up through heels and come to start.
Pile squat
This is the best squat for your hips fats.
Procedure
Stand up with your feet wider than your shoulders, toes should be pointed out.
Bend knees till your thighs are parallel to ground, keep your back straight.
Compress your bottom and come to a standing position.
Push-ups
Push-ups are the perfect exercise for both the upper and lower body. In push-ups, your whole body works.
It has many types, some are easy and some are modified. There we talk about that method which mothers can easily do.
Procedure
Get on the on all four, your hands slightly wider than shoulders.
Expand legs back so that you can be balanced on hands and toes. Your body must be straight from head to toe in a line without an arch.
Feet can be close or wider according to a position that is more comfortable for you.
Keep your core tight throughout the exercise.
Now inhale and bend your elbows slowly till elbows are at a 90° angle.
Now exhale and compacting chest muscles and send back through hands and come back to start position. Elbows must be slightly bent throughout the exercise.
Repeat this and do as many push-ups as you could.
Lunges
Lunges are a more effective exercise for the bottom, quadriceps, and thighs.
Procedure
Stand straight and step one foot forward, make a 90° angel. Your back knee should be parallel to the ground and your front knee should not go forward to your toe.
Now lift your front leg and return to the starting position.
Repeat this to the other leg. 10 to 12 reps on one leg are enough for a day.
Planks
Planks are the one of most effective exercises for body shaping, if you do it regularly then you will be amazed by the result.
Procedure
Get in a pushup position.
Bend your elbow in 90 ° and rest of your body weight on forearms.
Your body would be straight. Keep your body from head to toes in a straight line.
Relax your head, your face should be looking at the floor.
Hold this position as long as you can
In a whole position, you must continuously inhale and exhale slowly.
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