When it comes to exercise, one of the biggest obstacles we face is time…and not enough of it!
Busy mums find it especially hard to find opportunities to squeeze in a workout, much less commit to a regular fitness program.
While we know how hard it sometimes is to strap on our sneakers, we also know how crucial exercise is for healthy, sustained weight loss.
A nourishing diet, coupled with working up a sweat regularly, is the best way to wave goodbye to that extra baby weight, and keep it off long term.
So what’s a busy mum to do? Fit it in where and when you can!
If you’re the mum of a mobile bub, chances are good that visits to the playground or local park feature regularly in your weekly routine.
With the right know-how, you can turn those visits into a chance to burn calories and tone muscles, meaning you can cross ‘exercise’ off the to-do list for that day.
Here’s how to use the equipment and space found at your local playground to work up a sweat.
- Use the bench for push-ups and tricep dips – The majority of playgrounds have a park bench or two for mum and dad to sit on while they supervise their kids. Workout while you’re watching your kids by using the back of the bench for a set of 10 push-ups and the front/seat part of the bench for a set of 10 tricep dips. Take a break between sets and see if you can manage two sets of each.
- Use the swings for lunges and squats – Swing lunges can take a bit of time to master but once you get there, it’s a fabulous way to tone both your inner and outer thighs, bottom and core. Stand in front of a swing and rest the toes/front of your back foot on the swing seat. Sink into a lunge with your hands by your sides before returning to the start position. Repeat 5-10 times per leg.
Squats are a great exercise for your bottom and thighs and can be done while you’re swinging your little one. Stand with feet comfortably apart and after you push your child forward, sink into a deep squat, return to the start position and do the whole thing all over again. Aim for 10 reps. - Use the jungle gym/equipment for step ups – Most playgrounds have some kind of jungle gym/outdoor equipment type set up with different levels for kids to clamber up. Use the lowest level for a series of rapid step ups. You can either do one leg at a time or alternate between the two.
- Use the stairs for shuttle runs – If there’s a set of stairs in or right near your playground, use them to blitz a bunch of calories by running up and down a couple of times. You can also mix things up by focusing on taking two or even three steps at a time.
Get Our Exercise DVD
And for the ULTIMATE SAFE, EFFECTIVE & TRUSTED Post Pregnancy Workout – see our EXPERT Post Pregnancy Exercise DVD below – you can purchase and see more information on it here
The DVD can be followed by all mums (for example new mums or mums with older children) and can be followed by someone with a basic or a more advanced level of fitness.
Lisa Westlake is our incredible fitness instructor and postnatal exercise specialist throughout the DVD. With her extensive physiotherapy experience and qualifications (Lisa is one of the most awarded fitness professionals in Australia), Lisa is the perfect fitness instructor to bring The Healthy Mummy Post Pregnancy Exercise DVD to life – you will love working out with her. (You can see our Q&A with Lisa with commonly asked questions on the DVD here)
The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and Lisa will guide you through each of the workouts. As well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories, the improvement of your core strength and the strengthening of your pelvic floor.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
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