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Quick Workout For A Busy Mom

September 4, 2014

Squats

Wake up and shower, get the kids dressed, make breakfast, pack lunches, find the missing shoe, make two perfectly even ponytails, drive the kids to school, pick up the dry cleaning, grocery shopping -all before 9 AM!

A busy mom’s schedule can be overwhelming and can also be why so many women are struggling with their weight.

There are still a million things to do, and before you know it, it’s time for the children to come back home.

The truth is, the stress of a busy mom’s schedule combined with those few extra pounds, can lead to serious health risks. On the days that going to gym is more stressful than beneficial, you can actually get a good workout at home, and you don’t even need to comb your hair.

Here are three resistance exercises and a complete routine that will work out multiple body parts with practically no equipment and require very little space.

Squats

The great thing about squats is that they also strengthen the quadriceps and glutes, two huge muscle groups. But what about your bad knees, you say?

When done properly, squats will actually alleviate pressure from the knees by strengthening the surrounding muscles without any unnecessary impact on the joint. Here’s how to perform a proper squat:

  • Place your feet hip-width apart.
  • Bring your arms forward, hinge at the waist and sit back as if reaching for a chair that someone is pulling away. Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor.
  • Return to the standing position by pushing on your heels and lifting your chest.

Push-ups

Push-ups are another multipurpose exercise that strengthen your arms, chest, back, abs and glutes all at once. Try and go for a regular push-up. Here’s how:

  • Start on your hands and knees.
  • Place your hands wider than your shoulders and your knees should be behind your hips.
  • Curl in your toes and lift your knees off the floor, straightening your body.
  • Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle.
  • Finally, push on your hands to lift your chest and hips back into the starting position.

Tricep Dips

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.

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