Easy Fitness For Tired Mums and Dads
When the ‘Health’ app on your phone is telling you to do 10,000 steps a day to keep active, it can seem like an impossible task. However, little changes to your day can get your heart pumping and make improvements to your general fitness.
Balancing work and family life can be tricky, and that’s without trying to squeeze in the time for exercise as well. But don’t worry, there are many ways to get in your daily exercise without having to sacrifice your ‘me time.’
Here's an easy fitness routine you can squeeze into your day to keep you toned and in shape. Don’t worry – most of them don't feel like exercise at all!
1. Bicycle crunches
This exercise for toning your stomach requires no weights or experience in the gym, so it’s perfect for fitting in while you’re waiting for the dinner to cook.
The Basics: Lie on the floor placing your hands behind your head and raising your legs. Touch your right elbow to your left knee and then switch and touch your left elbow to your right knee. Repeat! Try three sets of ten reps daily.
2. Mountain climbers
This exercise is perfect for working up a sweat and improving your fitness. It only takes a couple minutes and no weights or furniture are required; just you.
The Basics: Mountain climbers aren’t as daunting as they sound. Get into a plank position on your knees and toes. From this position try and pull your right knee towards your chest and then switch in order to bring the other knee inwards. The aim is to run as fast as you can whilst keeping your body in line with the floor.
3. Upper-body dips
This exercise helps define your arms and back and is a great way to prevent bingo wings. You will need to use a coffee table, chair or anything you can sit on.
The Basics: Start by lowering yourself, so that your legs are bent, your arms are at a 90 degree angle and the bottom of your chest is aligned to the chair. Extend your arms to lift yourself from the ground. lower and repeat. Remember to take a couple of minutes to rest in between if you need to.
4. Baby bridges
Fancy a more toned bum? Baby bridges are the easiest and fastest way. Try this quick exercise every other day and you will start to feel and notice a difference in a couple of weeks.
The Basics: Position yourself on the floor with your hands by your side, knees bent, ensuring that your feet are flat. Slowly, raise your hips to create a straight line from your knees to your shoulders making sure to squeeze your core. Try to maintain that straightness for 20-30 seconds. Repeat 10 times.
Squats aren't just for getting a bigger bum, they’re a great all-round exercise. Use them to tone your legs, bum and back and build up muscles.
The Basics: Make sure that you are standing up straight with your feet shoulder length apart. Lower yourself as if you are attempting to sit on an invisible chair. Don’t allow your knees to fall too far forward and try to get your hips below your knees. Rise and repeat.
6. Toe touches
Touching your toes is good for stretching hamstrings and helps prevent muscle ache and back pain. No experience or equipment is needed at all, and this exercise can be fitted in as you are about to go to bed or just woken up
The Basics: Toe touches sound really simple, right? Correct, they are! Simply sit on the floor in an upright position and bend one leg towards the core of your body, reaching for your toes. 20 reps of these each day and you’ll feel it working.
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