Most parents feel either too harried or exhausted to add 30 minutes of home workouts into their daily schedule. This is because parents have a lot of responsibilities they have to take care of throughout the day. By the end of the day, they are too exhausted to even consider working out.
This is completely understandable. Your family ought to be your first priority. However, this does not mean you should forget taking care of yourself.
Working out is very important for your health. It keeps you energized, boosts your happiness levels, improves your sleep, increases your strength and flexibility, improves your confidence and most importantly it lowers your risk of heart disease among others.
Therefore, it is very important to make time for working out. Below are top 10 home workouts for moms and dads that you can do in the comfort of your own home.
Home Workouts For Moms
1. Chair Dips (10 reps)
Chair dips work your triceps, pectorals, deltoids and abdominals.
For this workout, you will need one sturdy chair. Sit on the edge of the chair and place your hands next to your hips. Move your bottom off the edge of the chair keeping your hands in the starting position.
Next, bend your elbows at a ninety-degree angle. This will push you down. Then push back up until your elbows are almost straightened.
Do at least 3 sets of 10 repetitions every day.
2. Butterfly (15 reps)
Butterfly exercises target your abdominal muscles.
Lie flat on your back (preferably on a yoga mat) and place the soles of your feet together keeping your knees relaxed on the sides.
Next, place your hands behind your head with your elbows pointed out. Tightening your abs, lift your chest and shoulders up off the floor.
Do at least 3 sets of 15 repetitions of this workout every day.
3. Modified Push-Ups (10 reps)
Modified push-ups are very effective for your triceps, shoulder muscles, deltoids and pectoralis muscles.
Start by getting on all fours keeping your knees together. Next, walk your hands out and lift your feet up. Then move your hands slightly wider than your chest.
Make sure you keep your head, neck, butt and back straight. Keeping your abs very tight, bend your elbows and lower your chest towards the floor and press back up.
Do 3 sets of ten modified push-ups every day for the best results.
It might be challenging if you’ve never done it before. Therefore, take your time through the movements until you get the hang of it.
4. Bicycle Crunches (20 reps)
Bicycle Crunches target the abdominal and oblique muscles.
To do this exercise, lie flat on your mat keeping your lower back pressed to the floor. Also, pull your navel into target your abs when you are doing the exercise.
Next, place your hands behind your head, bend your knees toward your chest and lift your chest from the ground. Be sure not to lift using your neck. The lift should be done through the core.
Extend your right leg to a forty-five-degree angle to the ground while turning your chest to the left side bringing your left elbow toward your left knee.
Repeat this on the right side. Do three sets of twenty repetitions for the best results.
5. Jumping Jacks (20 reps)
Jumping jacks are great cardio exercises that are really simple to do.
Start by standing in an upright position with your feet together and your hands by your sides. In a single motion, jump your feet out and push your hands over your head. Immediately, reverse this movement to get back to the starting position.
Do three sets of twenty repetitions for an effective workout. When doing jumping jacks, always keep your back straight and ensure your core is engaged throughout the workout.
Home Workouts For Dads
6. Plank (to exhaustion)
Planks are very effective for the core and very easy to do.
Start with your forearms, toes on the ground, and extend to lift your body off the ground making sure your core is engaged during the entire exercise. Keep your back straight and ensure your forearms are firmly secured on the ground.
Hold this position for as long as you can. The longer you can hold it, the more you work your core muscles. However, start with a realistic time and work your way up, as you get better.
7. Mountain Climbers (20 reps)
Mountain climbers is a full body workout.
To do this exercise, start by getting into a plank position. Next, draw your left knee towards your chest making sure your foot does not touch the ground.
Return the foot to the starting position and repeat with the right foot. Speed up the movements to get a more effective workout. Start with three sets of 20 repetitions for an effective workout.
8. Body Weight Squats (20 reps)
Body weight squats are effective lower body workouts. Learn how to do them properly here.
To do this exercise, start with your feet shoulder-width apart and place your hands behind your head. Next, flex your feet and knees to get back into a sit back position. Continue with this motion until you achieve a full squat position.
Reverse the movement to get back to the starting position and repeat. Do three sets of twenty repetitions for best results.
9. Jogging (30 minutes)
If you like working out in the outdoors you should try jogging. Jogging is simple, it involves running at a very slow and controlled pace.
You can start by jogging for thirty minutes every day and increase your time when you get better. Doing this on a daily basis in the morning gives you a great boost of energy throughout the day.
10. Pull-Ups (10 reps)
Pull- Ups are very effective strength training workouts that target your arm muscles. The best thing about pull-ups is the fact that you can do them while carrying your baby. All you need is a high-quality tactical baby carrier for dads. Carry the baby at the back and begin your workout.
Start by grabbing the pull-up bar and raise your feet off the ground to hang on the bar. Next, pull yourself up by pushing your elbows down until you pass the bar. Do at least three sets of ten repetitions for the best results.
In conclusion, it is very important for parents to workout. It not only keeps you energized, happy and confident but also keeps you healthy for your family.
Try to spare some time when the children are either asleep or at school. This will ensure you always find time to work out. Commit to working out at least thirty minutes a day and you will notice a significant difference in how you feel.
This is a guest post written by Susy Richards, a lovely mother of 3 girls. If you find her article helpful, go ahead and share it with others who might need it too.