Many mothers abandon themselves when it comes to sports for and for the care of their children. They put aside their health to worry exclusively about their little ones. But this should not be the case, as exercising is good for everyone, and motherhood should not be an impediment for you. You can plan the week to be able to find a time each day and be able to dedicate it to training and feeling better about yourself, both on the outside and on the inside.
Below you will discover some trainings designed for moms who are dedicated to taking care of their children and that if they organize themselves, they may find some time to be able to exercise and feel better. Best of all, it is not necessary that you leave your children in charge of anyone, you can be with them at the same time.
BASIC WORKOUTS FOR MOMS
Taking care of young children requires being able to move quickly all day, usually with one baby on your hip and the other from behind holding your sweater without letting go. It is a constant challenge and if you do not train, it is also possible that you will hurt yourself … start exercising so that the challenge of taking care of your children does not harm you and that at the same time, you can exercise to improve your health.
To start you can do a training with these movements to be able to exercise the specific muscles necessary to get your children in and out of the car seats, carry your baby at home or push a twin stroller. You can do this workout in your living room, but you will have to warm up for 5 minutes (you can jog in the same place for 5 minutes). To start the workouts you will only need a resistance band and doing them all will not take you more than 10 minutes. Ideally, you should do them 3-5 times a week.
Squats with the resistance band
You ‘ll have to stand up with the width of your men and the resistance band under your arches of the legs somewhat wider feet . Next, take the ends of the band and wrap them around your hands, keeping your arms straight at your sides.
Inhale as you send your hips back, lowering and squatting deep. Extend your arms slightly forward as you lower your hips. Exhale as you rise back and fold both hands toward the men, then slowly lower yourself down. Do 20 reps.
To make it easier, you can squat on a chair behind you, rest one part of your body, and then stand up to do the biceps.
To begin this exercise you will have to get on all fours, with your hips directly above your knees and your head aligned with your spine. Inhale through the nose, when exhaling, draw the navel towards the spine.
Tighten your abdominal muscles and extend your right leg behind you with the ball of your foot pointing toward the ground and your left arm in front of you so that your body forms a straight line from the tips of your left fingers to your right ankle.
Hold this position for 30 seconds with your left arm forward and your right leg back. The navel towards the spine, the buttocks inwards, the hips down and the head in line with the spine. Remember to breathe!
Then return to the starting position and repeat on the other side. Do two or three reps on each side. If you want it to be easier, you should focus on the extension of the leg and do not stretch the arm.
If these two exercises fall short, on the internet you can find more exercises to add to your routines. But with these two exercises you can start to feel better and that little by little you will have more energy to want to do more sport and you will find more time to achieve it, take the test!