Working women find it a lot difficult to cope up with their work and family. They have to look after everything and make sure that their closed ones are not affected. Mothers are the power house of a home. In the course of imparting help to everyone, she neglects her health the most. To cope up with their daily busy schedule, we have designed some really simple workouts for home maker mothers. Mostly. homes have no access to gym equipments. So, women can manually do effective workouts to lose weight which will keep them healthy. An easy home workout is essential for them.
10 home exercises for busy moms
1. 10-Minute Belly Fat Burning Workout
Despite your busy schedule, you can perform this home workout right when you wake up. No need to pack your gym bag or ride to the gym to get workouts for your abs. This workout consists of plank jumps, plank jacks, toe touches, lower belly workout, hip lift, and more easy to do exercises.
2. Chair Squats for your lower body
Stand in front of chair. Keep your feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps. When used alone, they won’t burn enough calories for fat loss, but they do help build strength and tone in your quadriceps, gluteus maximus and calves. The chair squat is a compound strength exercise that targets numerous muscles in the lower body. While it does offer benefits, alone it’s not an effective way to lower your body fat and lose weight. However, it can be incorporated into a circuit workout that in turn burns a high number of calories and thus can help you with your weight-loss efforts.
3. Butterfly Abs for your stomach
Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps. Butterfly Abs is rechargeable and wireless exercise equipment discovered for creating slim body structure. Ultra-modern electronic equipment specifically devised for belly that sends electronic pulses to middle part build firm and enduring muscles. Latest exercising equipment employs calming electronic muscle stimulation that effectually targets upper abs and develops oblique’s. It is one of the simplest ways to created toned abs and muscles anytime and everywhere. Multipurpose creation not only tones tummy but also strengthen arms and bicep.
4. Triceps Dips for the triceps
As the name implies, this exercise focuses on the triceps, an area of concern for many women. The triceps are a small muscle of the upper arm, opposite the biceps. Tricep Dips also engage the core and can affect the lower body with simple variations. To perform tricep dips:
- First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders.
- Bend your knees, place your feet under the knees and lift your hips off the floor; this is your starting position.
- Bend your elbows and lower your upper body, just before the hips touch the floor.
- Extend your arms and push on your heels to return to the starting position.
To add emphasis to the core, grab a chair (preferably armless), place your hands at the front edge of the chair and repeat the same process, this time engaging the core by pulling your belly button in and up and squeezing your glutes.
5. Oblique crunches for obliques shaping
Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps, then switch sides. The benefits of oblique crunches are:
- It reduces lower back pain.
- Increases muscular endurance in the lower back.
- This oblique workout at home is a great way to test how strong your core is by seeing how long you can hold this pose.
6. Modified push-ups an ideal exercise
Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps. During a modified push up, your lower body is supported by your knees instead of your toes. This decreases how much weight your upper body has to lift; yet, this is still a solid upper body exercise. During a modified push up, the primary targeted muscles are your pectoralis, front deltoids, or shoulder muscles, and triceps. You also use your biceps and abdominal muscles to help stabilize your body.
7. Step- ups
Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights. The benefits of step-ups are:
- Improve Symmetry & Balance. The step up is a unilateral leg exercise, which means that you train each leg independently
- Increase Your Squat & Dead lift Strength
- Save Your Lower Back
- Develop Explosive Leg Power
8. Standing hip extension
Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch to the other side. The benefits of standing hip extension are:
The majority of athletes will benefit from strong hip flexor muscles. As well as lifting the thighs these muscles can contribute to trunk stability. However, it is important to maintain flexibility in the hip flexor muscles, as shortening (due to regular sprinting, high knee drills and the use of this exercise etc) can place strain on the back.
9. Jumping Lunge
Step forward with your left foot and lower into a lunge. Jump straight up off the floor , swinging your arms forward and switching your legs in midair, like scissors. Land in a lunge with your right leg forward. That’s one rep. Repeat for 10-12 reps each side. When done correctly, you will target the glutes, quads, hamstrings, and calves. You will also engage muscles that stabilize the core and hips, those that are used for rotational movements and even improve ankle stability.
10. Cross- body mountain climbers
Get into a push up position with your arms straight. Bring your right knee toward your left elbow, return to start, and then bring your left knee to your right elbow. Continue alternating legs at a fast pace. The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominal and shoulders. You will need high levels of core strength to do this exercise the right way for each set.
Now that we have got a brief idea about all the easiest exercises that busy mothers can incorporate in their daily routine. These workouts can help you gain your strength and endurance. keeps them fit and healthy.