Some Simple Exercises for Mothers To Do Anywhere

By Rahela Choudhury Squeezing in an exercise regimen can sometimes be very hard for busy mothers. Here are a few quick and easy routines they can perform anywhere. Mothers who have busy home and/or work lives may be unable to find an adequate amount of time to exercise every day. Whether exercise is done by going to one's local gym or by following workout videos at home, mothers need to dedicate at least twenty-thirty minutes a day to perform these activities alone. But what about those days where one becomes overwhelmed with everything, whether it's a screaming baby, cluttered household, and/or major work assignment needing to be done at home? Below are a few simple and effective workout routines one can easily incorporate into one's life anytime and anywhere. Three Simple Exercise Routines To Do At Home Joshua Margolis, who founded Mind Over Matter Health & Fitness, has suggested the following exercises be done at home; absolutely no equipment is required: 1. Sit Up/Sit Down Squat: Stand with feet up to shoulder-width apart, over a low chair or couch. Bend the knees until the butt lightly taps the chair or couch below then stand up again. Be sure not to lower the body too much so as not to sit down. Repeat this simple routine 12 to 15 times. Glutes, quads, and hamstrings are affected by this workout. 2. Wall Push-Ups: While standing three feet away from the wall, keep hands and feet up to shoulder-width apart. Lean forward until the hands are flat against the wall. With the palms touching the wall bend and lower the elbows to a 90 degree angle. Do this routine 12 to 15 times. Chest and triceps are affected and if one stands on tip-toes while performing this routine one's calves are affected too. 3. Super Moms: Lay with belly facing down on the floor and with arms and legs outstretched (in other words look like a flying super hero!) Lift and lower opposite arm with opposite leg (eg. right arm with left leg) only up to six to eight inches off the floor. Do this 12 to 15 times for each side. One's glutes and lower back are targeted here. Three Simple Toning Exercises Mubarakah Ibrahim, who founded the Fit Muslimah Initiative Project, has recommended these easy toning exercises one can do at home; below are three such routines: 1. The Bridge Butt Lift: Lay down with knees bent, feet flat on the floor, and legs shoulder width apart. Make sure the palms are facing down and on either side of the body. Tighten the muscles of the lower abdomen and buttocks, then slowly raise the butt up off the floor. Hold the position while counting five to ten then slowly lower the body back down to the floor. This exercise targets the gluteal muscles. 2. Reverse Lunges: Lunges may be difficult for individuals with knee problems; a reverse lunge keeps the pressure off the knee while still targeting the same muscle groups as the lunge. Stand straight with both feet together and arms at the sides. Take one leg and move it backward until you are in the lunge position, which means the front leg is bent 90 degrees and the back leg is extended until you are on the ball of your foot. While remaining in position lower the body down until the back knee is near the floor. Count up to two while holding this position then return to lunge stance. Quadriceps muscles are targeted for toning here. 3. Crunches: Lie down with knees bent, feet flat on the floor, and with hands clasped behind the neck. Tighten buttocks while lifting head and shoulders 2 to 4 inches off the floor, while making sure not to pull the neck. Hold for two to five counts then lower the body down. This is a popular toning exercise that targets the abdominal muscles. Study Reveals Even Ten Minutes of Exercise is Beneficial AP reported recently about a research study conducted by Massachusetts General Hospital, which revealed that ten minutes of exercise resulted in an hour of beneficial effects for the body afterward. To conduct the study researchers first had 70 healthy participants run on a treadmill, then measured the metabolic changes occurring inside the participants' bodies afterward. Researchers found that the changes that began ten minutes after the exercise continued sixty minutes after it as well. Based on this it can be said that some exercise throughout the day is thus better than skipping it altogether unless one is extremely pressed for time. References: New York Family, "Shape Shifters" (accessed May 31, 2010). Fit Muslimah, "Five Easy Toning Exercises You Can Do Anywhere" (accessed June 2, 2010).

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