5 Simple Home Workout Ideas for Busy Mums.

Home Workout Ideas to fit in around your busy schedule.

Going to the gym is not easy when your schedule is busy 24×7. We looked at some easy home workouts to keep those muscles toned. Being a mother is amazing but things like going to the gym sometimes end up at the bottom of our to-do list. A minor halt in the workout routine is nothing to worry about, a prolonged absence might set you back. The best solution is to incorporate a few easy home workouts into your normal day-to-day routine that. 

We have put together a list of 4 exercises (plus some cooling down advice) that you can do at home. And the best part is you don’t need an elaborate home gym. All you need is 20-30 minutes.

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Stretch First.

The first and most important thing is to stretch your muscles. You may feel like jumping right into it since taking care of kids can be strenuous on the muscles. But, warming up before working out is essential. This will help increase mobility and avoid major injuries or cramping. 

For a full-body warm-up, we suggest running in place or jumping jacks. If there is a little more space to spare, you can try using jump ropes to warm up and get that heart racing.

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Exercise 1 – Squat [Sumo/bodyweight]

Squats are an excellent way of keeping those quad and hamstring muscles strong. To work out every muscle in the legs, personal trainers recommend that you do two variations – sumo squat and bodyweight squats.

Bodyweight squat – start with legs shoulder-width apart with toes pointed to the front. Then, sit down (like you would on a chair) while pushing the hips back. The important thing is to make sure the pressure is on the heels as you make your descent. It might take a few tries to perfect, so take it slow. 

While bodyweight squats are great for quads and glutes, it does not target the inside of the thigh or calves as much.

Sumo squats – Start by spreading your legs wider than shoulder-width. Then, make sure the toes are pointing out slightly. 

With that as your starting stance, the rest of the movements remain the same.

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Exercise 2 – Lunge 

The next best exercise to help strengthen your legs is lunges. Targeting the hips, glutes, quads and hamstrings, this is the ideal exercise to incorporate for full leg home workouts. 

Begin the exercise, stand with feet shoulder-width apart and then take a step forward. Once comfortable in that position, lower your body while ensuring both legs are forming a 90-degree angle at the knee. 

Keep lowering your body till the front thigh is parallel to the ground. Finally, squeeze the glutes and then raise yourself back to the starting stance. A key point to remember is keeping the core tight as you lower your body.

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Exercise 3 – Abs

Pregnancy takes its toll on your body, especially around the stomach. While spot reduction is a myth, there are a few ab-focused exercises you can include in your daily workout routine.

Sit-ups and crunches will help but the Plank is great for your core and helps maintain a strong back. Start by being on all fours on the ground (a yoga mat or carpeted surface might be better). Then, push the legs back till you’re balancing on just your toes and arms. 

Maintain that position for as long as possible while keeping your core engaged and back straight. Alternatively, you can stay on your arms and knees while lifting the rest of your legs off the ground if regular planks are too tough.

In addition to these exercises, you can add “side to side” or Russian twists to target the side of your stomach. All you need to do is start by sitting on the floor, with your knees to your chest. Then, move your upper body back to form a V between the chest and knees and lift your feet off the ground. Finally, engage the core and twist your upper body from side to side.

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Exercise 4 – Push-ups 

Having mentioned a few lower body and leg workouts, it’s time to focus on those arms. The best exercise and easiest to incorporate into a busy lifestyle are push-ups. 

Start by laying flat on the ground with your palms on the floor. Once the starting position is set, push your body up with your arms. Make sure to the core engaged and then slowly bring the body back down. 

You can either push your full body up while balancing on the toes or only the upper body by staying on your knees. For the latter, make sure the rest of your legs are not touching the ground (similar to the alternative plank position)

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Exercise 5 – Cooling Down 

Finishing off your home workouts in the correct way is as important as starting them. Once the workout is over, make sure to stretch your legs and back. We suggest trying the downward dog position or child’s pose. 

While working out, always remember to focus on your breathing. If this is your first time, go slow to control your movements. If something does not feel right, stop it immediately. 

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