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Career Testing
FOOD & FITNESS / JUL. 23, 2015
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10 Easy Exercises to Stay Fit as a Working Mom

Becoming a mom can suddenly seem impossible to find five minutes for yourself, let alone finding time to work out. However, you don’t need to travel all the way to the gym for a workout. Here are 10 simple exercises that you can do at home and which easily fit into your day.

See Also: 5 Reasons You Need a Regular Exercise Routine for Work

1. Standing Push-Ups

This one is perfect for when you’re standing in the kitchen waiting for dinner to cook. Stand at arm’s length away from a counter in your kitchen, place your hands on the edge, and push in and out. This will help tone your arms and shoulders.

2. Oblique Crunches

Lie down on your back and bend your knees. Cross your left ankle over your right knee, and place your right hand behind your head. Lift your right shoulder off the floor towards your left knee and then lower back down. Repeat this 10 to 12 times and then switch sides.

3. Chair Squats

Find a chair and stand in front of it. Place your feet hip distance apart with your toes facing forward. Lean your chest slightly forward and bend your knees. Bend down until your bottom taps the chair (but don’t sit on it) and then stand up. When bending, be sure to keep your weight in your heels and that your knees don’t go over your toes. Repeat 10 to 12 times. You could even do these squats standing while you’re on the phone.

4. Standing Hip Extension

Place a chair in front of you and hold on to it for balance. Stand with your feet hip-width apart and shift your weight to your right foot. Extend your left leg behind you, lift it up while squeezing your bottom, and then lower it back down. Repeat 10 to 15 times on one side, then switch.

5. Quick Walk

If you take your child out to any type of sports game during a weekday afternoon or on the weekend, walk around the field while you watch them play.

6. Chair Dips

All you need for this one is a sturdy chair. Sit on the edge and put your hands next to your hips. Slide your bottom off the chair, bend your elbows 90 degrees, lower yourself to the floor, and then push back up. Repeat this 10 to 12 times to give your triceps a good workout.

7. Step-Ups

Place your right foot on top of a stair and then step up onto it with your chest lifted. Follow with your left foot. Step your left foot back down, reaching your leg back about 12 inches. Then step your right leg down. Do this about 12 times, and you can begin holding onto some weights while doing this exercise when you get stronger. If you don’t own hand weights, you can always use heavy cans of food or filled water bottles.

8. Butterfly Abs

Lie down on your back and place the soles of your feet together. Let your knees fall and relax out to the side. Place your hands behind your head with your elbows sticking out. Tighten up your abs and lift your chest and shoulders off the floor. Release your abs and lower back down to the floor. Repeat 10 to 12 times.

9. Modified Push-Ups

Get down on all fours, putting your knees together. Place your hands out so they’re positioned just slightly wider than your chest, and lift your feet into the air. Your head, neck, back and bottom should all be in one straight line. Tightening your abs, bend your elbows, lower your chest to the floor, and then push yourself back up. Repeat 10 to 12 times.

10. Standing Balance

This one will help improve your balance and strengthen your abs. Standing with your feet shoulder-width apart, bring your left knee into your chest and hold on it with your left hand. You can place your right hand on a wall for balance if needed. While standing like this, inhale and lengthen the sides of your body. Exhale, and then repeat these breaths three to five times, and then switch sides. As your balance gets better try removing your hand from the wall and placing it on your hip.

See Also: How to Start Exercising The Easy Way

While exercise may not seem like something you have time for, if you can take just five or ten minutes in your day to do some of these exercises, you’re sure to notice a difference in your health.

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