Exercises For busy Moms Who Stays At Home All Day long

Exercise for stay at home moms

Being  stay at home the moms job is a complete full time job in itself. With waking up and getting your family fed ,making breakfast for them to getting your  kids ready for the school or If your kids are too small, then you will have to find out ways to keep them busy while you are cleaning the house. it’s easy to say that a woman’s work truly is never done. It is so hard to find time for yourself, let alone make it to the gym to keep your body healthy and in shape.  it can be hard to keep up an exercise routine. But there are some easy ways to stay active!

Staying active can really help improve a number of things, not just your physical health. So why not give it a go?

Here are some really good and helpful ways to stay active as a stay at home mother:

Exercise With your  Kids

Daily Exercise With Children | fitoclock's Ownd

Exercising with your kids is not easy, especially when they are very little. However, it can be done and it can also be a useful and intelligent way of staying active, fit, and healthy.

You can:

  • Take them for walks or bike rides. This is an obvious one, I know, but it’s one of the simplest things and one way everyone can have a good time while staying active.
  • Play games. These days, there are lots of games out there that involve physical activity, something everyone can do together.

Include exercise in small activities

Include exercise in small activities

If you find you don’t have time for continuous exercise or that you’ve missed a workout, that doesn’t mean you can’t get in some activity. Try finding a way our.

Ike you can:

  • Run the stairs– Instead of taking a lift or anything else while you go for shopping  better opt for stairs.
  • Add more walking- You can race through the grocery store to burn extra calories. In the winter, you can even walks with the kids at the mall.

Exercise early in the morning

Exercise early in the morning

It’s hard to come up with as many reasons for why we didn’t exercise that day if we get right to it. Try as hard as you can to carve out thirty minutes for yourself before or after breakfast for some early morning exercise.

Take Advantage Of Your Relatives

If you are lucky enough to have a supportive network of friends and family, then use them to your full advantage. For instance, why not ask your relatives or close friends to watch over your kids for an hour while you exercise upstairs or in the yard?  Isn’t it a good idea!!!

Learn Some Quick & And Easy Exercises

Learn Some Quick & And Easy Exercises

Being a full-time Mom is a difficult and stressful job. However, although it might be extremely time-consuming, there are some small activities that can be done quickly and efficiently without that much effort at all. First, look up some 5-minute exercises on the internet and try to learn them by heart. Then, when you have a spare minute, try doing them in front of a mirror or wherever you have space. Plus, short bouts of exercise are great for getting the blood pumping as well as passing those positive endorphins through the body.

Find A Gym With Daycare

How I Found Affordable, Part-Time Childcare… at the Gym

Finding time to go to the gym is difficult, especially when you don’t have much support at home or are lacking in funds. However, these days, more and more gyms are adding daycare to their facilities, which also come surprisingly cheap. In fact, a number of gyms even offer free daycare as part of the gym package.

Plus, just to ease your mind, the daycare centers are right there in the middle in the gym, or at least in a place where you can see your little one being looked after and having fun. Thankfully, these gyms are becoming more and more common and will hopefully be a dime a dozen in the near future.

If you plan on training consistently, remember that’s only half the battle. Nutrition also plays a significant role, no matter where you’re working out.

Protein helps to build and repair your muscles after they’re broken down from training. Ideally, you want to consume around one gram of protein per pound of bodyweight.

If you’re struggling to meet your daily goal, supplementing with a protein powder is a good thing to consider.

So now that you know what you need, it’s time to move onto the workouts or Exercise you can follow up to get your body in a perfect shape!!!

1)Full Body Workout

             1.  Superset: Mountain Climbers with Burpees
  • 30 seconds of each for 4 sets
  • Superset: Jumping Jacks with Running in Place
  • 30 seconds of each for 4 sets
  • Banded Jump Squats
  • 5 sets of 45-second intervals
  • Weighted Lunge to Overhead Press
  • 3 sets of 15 repetitions
  • Superset: Push-ups and Planks
  • Do 10 push-ups followed by a 60-second plank for 5 sets.

The goal of this workout is to burn as many calories as you possibly can. Set a timer for twenty minutes and keep your rest periods around 30 seconds.

2) The Essential Upper Body Strength Workout

1.Overhead Press

  • Hold both dumbbells in a front rack position and push directly upwards until your arms are straight. Return them to the start position.
  • 3 sets of 10

2.Triceps Kickback

  • Taking a dumbbell in one hand, bend over so your back is flat and steady yourself against a chair or sofa with the other hand. Raise your elbow up so your upper arm is aligned with your flat back. Hinging at the elbow, raise the dumbbell up and back until your arm is straight. Don’t swing your arm, then bring your hand back down with the elbow still in place.
  • 3 sets of 10 on each arm.

3.Chest Press

  • Lie on the floor and take a dumbbell in each hand. Resting your elbows on the ground with your forearms going directly upwards, push up until your arms are straight and above your shoulders.
  • 4 sets of 12

3) Dance Cardio Workout

group of moms exercise using dumbbells

We should be getting around 120 minutes of cardiovascular exercise weekly. But if running, or biking don’t sound like appealing ways of training your heart and lungs, give dancing a try for your cardio fix.

Play a dance video tutorial on YouTube and follow along, or dance to your own rhythm and make up new moves as you go. This can be as structured or as wild and fun as you like.

Make a playlist filled with songs that get you moving, and dance like no is watching for 20 minutes. You’ll be shocked how effective this is when implemented 3 to 5 times a week.

4) At Home Stair Workout

This workout should take fifteen minutes to complete. Keep your rest periods no longer than 30 seconds.

  1. Start with a warmup
  2. Walk up and down the stairs for about for 3 to 5 minutes. Or an entire song if you’re playing music.
  3. Calf Raises
  4. Next, stand with your toes on the edge of the first step and dip your heels down, then push up to perform calf raises. Pause at the top of each repetition.
  5. 3 sets of 20 reps
  6. Jump squats
  7. 3 sets of 12 reps
  8. Lunges
  9. Start with both feet on the first step. Lunge backward, making sure to alternate your legs every rep.
  10. 3 sets of 15 repetitions on each leg.
  11. Jump Squats
  12. Jumping at a fast tempo, hop onto the first step and then hop immediately off.
  13. 4 sets of 15 repetitions

It’s no secret that being a mom is tough. But with all the things you do for your family, you’re most likely a superhero in your kid’s eyes.

Why not train like one? Working out at home will give you an extra boost of energy and confidence.

The next time you set your child down for a nap, plug some headphones in, forget about the world and sweat, sweat, sweat!

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