Mom’s are doing it all. From juggling their children’s routines, demanding careers and keeping up with their fitness, mom’s today are extremely busy and hustling to make everyone around them happy.
When busy moms constantly think of taking care of others around them, they often neglect to take care of themselves. This results in a lack of exercise and stress that can lead to weight gain and other health problems.
Busy moms, this one’s for you. With everything that you’re juggling, there’s a way to squeeze in a good workout into your day to keep you fit and healthy as you manage your million different responsibilities.
Three-Move Workout for Busy Moms
This workout only requires three important moves that build overall strength, burn fat and target all the important muscles.
Squats
Squats are an excellent exercise and they are great for working your abs, glutes and quadriceps.
Directions:
- Start by standing with your feet hip-width distance apart and keep your core tight and engaged.
- Push your hips back and bend your knees to lower down to squat while simultaneously raising your arms overhead.
- Lower down as much as you can and make sure that your knees are behind all your toes.
- To release, push through your heels and lift your chest to come back to standing.
Push-Ups
Push-ups also target multiple muscles that work to strengthen your arms, chest, back, abs and glutes.
Directions:
- Get into a high plank position with your shoulders stacked above your wrists and your hips in line with your shoulders.
- Bend your elbows to lower your chest toward the ground and push back up to starting position. Take these on your knees if you find it more comfortable, but make sure you keep your core engaged.
Triceps Dips
Triceps dips will not only work to strengthen your triceps muscles but will also engage your abs and the muscles in your lower body.
Directions:
- Start by sitting on the floor with your back facing a bench or a chair. Place your hands behind your hips and on the bench or chair, with your shoulders stacked above your wrists.
- Bend your knees and place your feet under your knees. Gently raise your hips off the floor, toward the ceiling.
- Bend your elbows to lower your upper body and allow your hips to hover above the floor.
- Straighten out your arms and push through your heels to come back to the starting positions.
The Workout Routine
Engage in a 10 to 15-minute warm-up session with light jogging in place followed by leg swings and arm circles.
Set 1
- 10 deep squats
- Jog in place for 2 minutes
- 10 push-ups
- Jog in place for 2 minutes
- Rest for 1 minute
Set 2
- 15 squats
- Jog in place for 90 seconds
- 15 push-ups
- Jog in place for 90 seconds
- 15 triceps dips
- Rest for 1 minute
Set 3
- 20 squats
- Jog in place for 1 minute
- 20 push-ups
- Jog in place for 1 minute
- 20 triceps dips
Perform a cool down session with static stretches for 3–5 minutes.
Workout adapted from goredforwomen.org.
