Best Workout For Busy Moms

Best Workout For Busy Moms

Third World women are active throughout pregnancy and after childbirth, walking long distances to the clinic, growing crops, and carrying water and firewood. As a result, they cope easily with pregnancy and childbirth and do not gain weight. Unfortunately, exercise is not automatic for first world mothers so they have to make a deliberate effort to stay fit. Regular exercise:

  • Promotes muscle tone, strength and endurance and improves posture.
  • Improves fitness and your ability to cope with labor.
  • Helps you to regain your shape after childbirth.
  • Reduces backache, bloating, constipation and swelling.
  • Prevents or reduces leg swelling by improving blood circulation.
  • Prevents or reduces gestational diabetes.
  • Loosens and stretches joints which helps with childbirth.
  • Increases energy.
  • Improves the mood and sleep quality.
  • Prevents weight gain.
  • Strengthens the abdomen and the heart, making labor easier to manage.
  • Shortens duration of labor. (1)

Weight Loss Exercise

Strap baby on your back and do all your chores in the morning. Then take a daily walk to burn calories (with baby in a stroller).

Abdominal Exercises

Here are a few exercises that you can do three times per week on your lounge floor on a carpet or exercise mat while the children play by your side.

Exercise 1

  1. Stand with feet slightly apart.
  2. Bend down and pick up an imaginary heavy bar, putting stress on the stomach muscles as you lift it.
  • Lift it up to waist level.
  1. Relax as you bend down.
  2. Repeat (ii) to (iv) 5 times.

Exercise 2

  1. Lie on your back, half-lying and half-reclining, with weight resting on bent elbows and legs stretched straight.
  2. Slowly raise the legs off the ground, and perform the scissors movement to and from sides, crossing and re-crossing legs. Repeat until slightly tired.
  • Relax.
  1. Repeat (ii) to (iii) 5 times.

Exercise 3

  1. Sit up with knees bent and level with shoulders.
  2. Bend forward, stretching arms forward between knees.
  • Pull back, in a rowing movement, stretching legs at the same time, putting tension on stomach muscles.
  1. Relax to the original position.
  2. Repeat from (ii) to (iv) as long as you can, in a continuous rowing movement.

Waist Exercise Ab exercises for busy moms

  1. Stand with feet shoulder width apart, with arms hanging by the side.
  2. Imagine you are holding a heavy weight in both hands.
  • Breathe in.
  1. Lean slightly to the left, and lift the right hand, bringing it up slowly, close to the side, with elbow bent and fist clenched as though lifting a heavy weight.
  2. Bring the clenched fist right up into the armpit, stretching the muscles of the waistline.
  3. Relax the right arm, while breathing out
  • Breathe in.
  • Lean slightly to the right, and lift the left hand, bringing it up slowly, close to the side, with elbow bent and fist clenched as though lifting a heavy weight.
  1. Bring the clenched fist right up into the armpit, stretching the muscles of the waistline.
  2. Relax the left arm, while breathing out.
  3. Repeat from (iii) to (x) 5 times.

Breast Exercise 1

  1. Stand with feet together.
  2. Raise arms above the head and grasp an invisible rope.
  • Pull down on it, tensing the muscles of the chest, and then relax.
  1. Repeat (iii) 4 times, relaxing between each movement.

Breast Exercise 2

  1. Stand with feet together.
  2. Raise the elbows so that fists are together, level with the chest.
  • Imagine you are holding a heavy spring in both hands.
  1. Tense the chest muscles.
  2. Slowly move fists apart, imagining you are pulling the spring with great difficulty.
  3. Make sure you put stress on the chest muscles as you pull the arms apart.
  • Repeat (v) ad (vi) 4 times. (2)

Do these exercises three times per week and walk the rest of the days, to lose weight, and to relax and firm up your body without leaving your baby at home or paying the gym.

References

  1. Schlosberg S., 33 Reasons to Exercise Now, https://www.fitpregnancy.com/exercise/prenatal-workouts/33-reasons-exercise-now
  2. 1. Phelan, N & Volin M, Yoga for Women, Stanley Paul & Co. Ltd, 1963.

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