Home Work Out For Busy Mamas
Lucy Yates – Mamas Who Move
“Whether you’re struggling to get to the gym or they’re just not your thing, but you want to add some exercise into your routine then working out at home could be the answer.” Our fitness and lifestyle writer, Lucy Yates, from Mamas Who Move, a fitness and workout group in Macclesfield, is here with a home work out to fit in between answering emails and doing the laundry or while the little one naps!
The official guidelines state that all exercise sessions should incorporate a whole body approach so you’re not overworking one group of muscles. Here’s a 20 minute workout that you can do in front of your telly, in the garden or before you even leave your bedroom in the morning. There are six different exercises to work through. For a full session, do them all three times in sequence, ensuring you take short breaks in between sets and that you sip water throughout as needed.
Plyo squats x1 minute
Standing with your feet more than shoulder width apart and your core engaged, ‘sit down’ into a squat position, ensuring your toes stay behind your knees and your thighs become parallel with the floor. Once down, jump up as high as you can, then return directly to the squat position.
Glute raises x1 minute
On all fours, bring your right leg off the floor keeping your leg bent so that your bring your femur (thigh bone) in line with your torso. Squeeze your glutes (bum muscles) as you near the top, and return to the starting position. Repeat on alternative legs.
Bicycles x1 minute
Lying on your back, with your knees bent up off the floor, place your fingertips on your temples. Bring your left elbow to meet your right knee, so you feel a tightening sensation in your lower abs. Keep alternating ensuring you bring opposite elbow to knee and vice versa. Speed is best with these.
Alternative leg lunges x1 minute
Hands on hips, step right foot out in front (big step) bringing your left heel up and your left knee towards the ground so it’s almost touching but not quite. Push back to standing and repeat on the other side.
Wall sits x1 minute
Keeping your back flush to the wall, bend your knees to a sitting position. Once your thighs are parallel with the floor, hold that stance.
Standing jabs x1 minute
Standing one foot in front of the other, raise hands up so fists sit at chin level. Straighten arm at the elbow and extend arm out in front. Repeat from arm to arm quickly, panting as you jab.
If you want to make it harder, try adding weights to the lunges and wrist weights to the standing jabs, while all can be intensified by increasing the speed and time. Try building up to doing all six exercises four, five, or six times, even if you can only increase it once a week it will really help get the results you’re after quicker.