If you are trying to lose weight, you might have thought that joining a gym would be high up on our recommended to-do list.
But when you are a busy mum, finding an hour or more to get to the gym on a regular basis can be difficult (if not impossible).
That’s why, we wanted to give you some fuss free exercises that you can do in the comfort of your own home.
No gym memberships, fancy equipment, or even specific workout clothes are required.
Just a well fitting pair of trainers, and a good attitude is all you need.
Sometimes we can get caught up thinking that exercise requires a lot of equipment, such as situp machines, ellipticals, Swiss balls, steps, kettlebells, ropes, and goodness knows what else.
The truth is, using your own body weight as resistance is a really effective way to exercise. And the good news – that’s free!
Let’s get started.
Squats help to tone your butt and upper thighs. To do a squat, stand with your feet slightly wider than hip width apart. Lower yourself down as though you are going to sit in a non-existent straight backed chair. Place your arms straight out in front for balance. When you have your bottom at the same height as your knees, push back up to the standing position, then start again.
- Aim: 50 per day. Remember, they don’t have to be all done at once.
- Tip: you can do these in one sitting, or why not get into the habit of doing lunges while you wait for the kettle to boil or the microwave to finish.
These help to give definition to your behind as well as your legs. A perfect exercise in the lead up to summer.
Place your hands on your hips. Take a big step forward with your right leg, and slowly bend down. Your left foot remains behind, taking the weight on the toes.
Bend down so that your knee is in line with your toes, but doesn’t go over your toes. Push back up to the top and repeat. Change legs.
- Aim: 20 each side, twice per day.
- Tip: if you feel a bit wobbly doing these, remember to keep putting your hands on your hips to steady yourself.
If you want to tone up the wobbly bits under your arms (bingo wings) this is the exercise for you. The triceps are only small and are not easy to tone up without specific exercises like these.
Start with your back facing a chair, using the seat as your bench. Squat down and place your hands behind you on the bench, with straight arms, and your feet at a 90 degree angle in front of you. Shuffle your bottom forward so that you can slowly drop it towards the floor, at which time your elbows will begin pushing back toward the chair. Go as low as you can, hold for 5 seconds, and then come back up to the starting position.
- Aim: Try to do 30 continuous dips, but start off with 10-20 if you haven’t done them before. Over time you will be able to build this up.
- Tip: you can also use the couch for your tricep dips – just don’t be tempted to stop and sit on it!
If you’re just starting out, do push ups on your hands and knees rather than on your toes.
Begin by facing the floor, taking your weight on your hands and knees. With a straight back, slowly lower your chest towards the floor by bending at the elbows. When you reach 45 degrees straighten your elbows to bring yourself back up.
- Aim: begin with 10 per session, aiming to increase your personal best each week.
- Tip: many women find these hard going, so why not do short bursts of them regularly throughout the day.
This exercise strengthens your core, which is important to focus on after having children. It gives you stability in your mid section and helps to hold everything in.
Place your elbows and forearms on the floor, and raise the rest of your body up by using the support of your toes. Pull your stomach muscles in and stay in the plank position as long as you can.
- Aim: begin with a goal of 30 seconds, then 45 seconds, 60 seconds and so on. A very fit person could plank for around 3 minutes.
- Tip: over time you will be able to stay in position for longer. Challenge yourself each time you do it to beat your best time. A perfect exercise for TV ad breaks!
If you prefer the structure of a workout, why not check out the NEW Healthy Mummy post pregnancy exercise DVD.
The DVD costs $39.99, and it doesn’t matter whether your kids are tiny or grown up, the DVD is perfect for any mum that wants to see results.
One of the best part (we think!) about the DVD is the structure. The six workouts are broken down into blocks of 10 and 15 minutes. So you can do some in the morning, then some later on if need be. Or if you can manage to find the time and energy you can do the DVD as one 70 minute continuous workout.
More info on the DVD can be found here.
GET YOUR 10% DISCOUNT
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout
PLUS our BEST SELLING 28 Day Diet & Exercise Plan is available as a 200pg Printed Book and you can get your copy here
Plus our NEW CALORIE BIBLE is now available – get your copy today! Only $19.95 and a must have in your handbag!
Click HERE to see our shop
About Our Post Pregnancy Exercise DVD
And for a SAFE & EFFECTIVE Exercise DVD that supports your pelvic floor health get our DVD 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.
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.
[pb_vidembed title=”The Post Pregnancy Exercise DVD” caption=”” url=”http://vimeo.com/73423922″ type=”vem” w=”600″ h=”455″]
The Workout Summary
- 15 Minute Low Impact cardio workout – The Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.
- 15 Minute toning cardio workout – By combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.
- 10 Minute upper Body workout – Conditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.
- 10 Minute Lower Body workout – Hone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.
- 10 Minute Abs, Back & core workout – The abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while you regain your waist and condition your abs and back.
- 10 Minute Stretch & Relax- Lengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.
PLUS…See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.