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Downtime Exercises - Strengthen Muscles While Working Around the House
Downtime Exercises - Strengthen Muscles While Working Around the HouseBy Katie Rasmussen
We're all exhausted by the end of the day and can't wait to get those kiddos to bed so we can crash. Finding the energy to actually exercise is the last thing we want at that moment. However, there are exercises you can do while in the process of putting people to bed, or getting dinner to help you firm up. They're not cardio based, so you don't have to get all sweaty and tired, it's just being mindful of building strength and doing it when it occurs to you.
While cooking dinner or packing lunches, do calf raises. 15 on each leg, nice and slow, repeat the set. While folding laundry, do leg lifts. Sitting on your bottom, legs straight out in front, keep one leg on the ground and lift the other 10 times. Slow and smooth, do both legs with toes flexed, then do another set with toes pointed.
Lunges! Lunges are great for our buns and inner thighs. The first type of lunge is moving forward. Right foot is out front directly under the bent knee, left foot is behind. Slowly drop down so the knee of the left leg behind you touches the ground. Stand upright and bring left foot even with right foot. Then left foot steps forward, not too far, foot is directly under knee, right leg stretched out behind, drop down so knee of the right leg touches ground. Rise up and bring right foot even with other. Repeat this for 2 minutes. Do it around the house, get your children to join in. When they watch us exercise, they want to imitate us, so what a great thing to do with them. Turn it into a game of tag, see if you can catch them while lunging, it won't be destructive because they can't run, they have to lunge.
Sideways lunges-facing forward, with legs apart, squat down as far as you can, hands on thighs or hips, stand up and take a step sideways. Be sure to go both directions, do this across the kitchen and back or down the hallway while children are brushing teeth.
Crunches-I love doing sit-ups and push ups when the children are finally asleep and I sit down to watch a small boob tube. The key to crunches is to hold your stomach in tight, you don't need to sit all the way up, this can be hard on the back, just hold your stomach in and raise a few inches off theground. Start with however many you can do 10-20; each time you add more, add in increments of 10. Do a set in the middle, then one set to the right and one to the left. Go at your own pace, and add more whenever you can.
Push-ups are great to build core strength, and with a strong core you can do anything! If you are new to push-ups, start on your knees with a straight back, lower yourself down to the ground and try to touch your nose to the ground. You may only be able to do 2 the first time. Then add 5 the next night. Keep building and before you know it, you'll be whipping out 50 push ups and your children will want to be as strong as you. If you feel pretty strong, graduate to doing straight legs without knees on the ground. Feet should be about hip distance apart and keep your back straight.
Tricep curls- stand in front of a chair with your hands on the front edge, your butt should be in front of the chair seat. Legs are out in front of you, feet are flat on the ground with knees bent about 45 degrees. Slowly bend elbows so you drop down in front of chair, then slowly push yourself back up.
All of these exercises are great to do around the house whenever you have a minute or two. Again, we are often tired at the end of the day, however getting into the mindset that we want to be healthy adults and have a happy, healthy family will inspire us to move forward in this adventure. Take it on, be strong, firm and fit! Just 15 minutes of these 3-4 times a week will help you feel good about yourself and look great!
Katie Rasmussen is a writer for http://www.fitmom3.comShe is a mother of 3 boys who struggled with weight and fitness and has found support through friends. After completing 4 marathons, 3 1/2 marathons, 2 1/2 Ironmans, 6 triathlons, and 1 century bike ride, Katie is committed to helping other moms believe in themselves and find the strength within to be a fit mom!
,Stuck in the Middle Again
Stuck in the Middle AgainBy Katie Rasmussen
Core strengthening exercises will help achieve more than just a flatter tummy. A strong core helps with balance throughout your body, it gives you more power in all areas of fitness, and helps to eliminate the risk of back injury. These exercises can be done while watching television or hanging out with your family. Get everyone involved and make it a family affair! Do the following routine circuit style, with no rest between sets. Do three sets of 20 reps each for crunches, tilts and knee touches, one rep set for swimmers, and one 30 second hold for each plank.
Crunches
Lie flat on the floor with your legs bent and feet flat. Clasp your hands behind your head and roll forward from the waist, bringing your head toward your knees however keeping your lower back on the floor. To keep your abs engaged, concentrate on pressing your navel toward the floor.
Pelvic Tilts
Start as if doing crunches, however place your arms on the floor parallel to your torso. Press down with your hands, feet, and shoulders while lifting your hips up until your body is in a straight line from knees to shoulders.
Knee Touches
Start as if doing crunches, however place your hands on your thighs so that your shoulders are off the floor. Slide your hands along your thighs by rolling your upper body forward until your hands touch your knees. Don't let your shoulders touch the floor between reps.
Swimmers
Lie facedown and extend your hands infront of your head-think Superman post. Arch your back so that your legs, chest, and arms are all off the floor. From this position, raise your left arm and your right leg simultaneously as high as you can. Lower them and do the same with the opposite arm and leg.
Side Plank
Get on your side with your elbow below your shoulder, forearm perpendicular to your body Place your top foot on or just in front of the other and keep your body completely straight. Lift your upper body so that only your feet and forearm are touching the floor, and hold Do 39 seconds on each side.
Prone Plank
Place your forearms on the floor, parallel to your torsco and with your elbows under your chest. Lift into plank position-body completely straight and only your feet and forearms touching the floor. Keep your head aligned by booking down at the floor. Hold for 30 seconds.
Katie Rasmussen is an author for http://www.fitmom3.com - She is a mother of three boys who struggled for many years with weight and fitness. After completing 4 marathons, 3 half marathons, 2 half Ironmans, 6 triathlons, and one century bike ride, Katie is committed to helping other moms reach within themselves to find the strength they have to become fit moms and to create fit families.