This article will start off by covering 3 important exercises for mothers to fit into their busy schedule with kids. But it is also open to pretty much anyone who wants to get fit. As bias as the heading sounds, the article is open to fathers, aunties, uncles, siblings, pretty much anyone and everyone 🙂
It all started when I asked a close friend in the late 30s to think up of questions, when I mention ‘Exercise’. She is currently a full time mother with 4 children (Salute). These few questions pop up straight off her head:
How easy is it going to be?
Will I have time to do it?
What happens if my kids get in the way?
Do I really need to do this?
And then I told her that’s enough because she was about to get carried away ha ha ha.
So and behold here are 3 exercises that anyone can do with the kids and I shall answer to the questions as I unfold these exercise on the importance of them:
Video clips if your eyes are as tired as mine after 8 hours of staring at the screen at work 😉
1) Hip Bridge
- Lie Down
- Bend your knees
- Lift your hips by pressing into your heels
- Lower your hips by pressing into your heels
How easy is it going to be? 3 steps above. Ta daaa.
Will I have time to do it? Of course, do it in bed, in the living room, having a break, next to your kids if they are playing on the floor. And you can do it with any clothes on, including your pyjamas or dress (it’s your private space after all ;))
What happens if my kids get in the way? If they push you, it’s an extra effort and you’re burning more trying to maintain the pose. If they climb on you it’s a bonus of extra weight. And you can also give them a horse ride. Treat it as an extra challenge to working your core whilst doing it and your reaction time actually gets better too.
Do I really need to do this? Yes, because it strengthens the muscles around your waistline which actually supports your lower back (i.e. no slip discs nor aching back). The bonus is of course, a slimmer waist and a perky butt. But if you really want to read another article, this one is fantastic describing the importance of doing a hip bridge.
- Hands in front, shoulder width apart. Shoulders down, slight squeeze shoulder blade
- Rest body weight on hands against the wall on an inclined angle
- You can even go on the couch or floor
- Hold for as long as you can feel your abs working then rest (if you need a number 15seconds)
How easy is it going to be? It’s like you’re using your hands and lean against the wall.
Will I have time to do it? Of course, there are many walls in the house. If you’re in the office, there are the toilets.
What happens if my kids get in the way? Play London bridge is falling down.
Do I really need to do this? Yes, creates stronger upper body and inner core so you can pick your kids up without hesitation or carry your shopping bags without tearing or popping your shoulder out. Also, a simpler alternative to working core and upper body strength. Sets up for push-ups if you want to.
- Bend your knees
- Weight to your heals
- When you stand up, ground your heals into the floor to get up
How easy is it going to be? If you turn this into a habit, you have now found out how to pick something up from the floor properly without hunching your lower back.
Will I have time to do it? You will do it everywhere, every time you drop something, every time you pick something up.
What happens if my kids get in the way? They won’t. They will hop on you for a piggyback ride though.
Do I really need to do this? Yes for SAFETY reasons – to protect your lower back and not pop any discs out. The bonus of course is that 6-pack abs you’re after, getting stronger and eventually toner legs and butt.
Ok first post done (woohoo).