5 fitness tips for busy mums

Posted in Fitness

Tip 1 - With a small baby at home, I no longer have time to do exercise.

Push the buggy to do cardiovascular exercise. You can control the intensity of the exercise while controlling your breathing.

Tip 2 - Strengthening exercises with your little ones - Legs and Buttocks.

This excellent metabollic exercise is known as the "lunge". This exercise combines a focus on strengthening legs and buttocks with back, abdominal and shoulder extensors. Place one leg in front and the other one behind, lower the knee of the back leg and bend the front leg. Hold your baby with your outstretched arms, and support him/her on your knee each time you bend down. Start off with 2 sets of 10, increasing the repetitions up to 20. Afterwards add 1 more set to do 3 in total. Do a set with one leg and then rest for 30 to 45 seconds.

Tip 3 - Strengthening exercises with your little ones - Buttocks.

This exercise is very easy, allowing you to play "horsie" with your baby while you do it. Lying face up, place your baby around your hip area. With your heels in the air, lift and lower your hips. Start off with 2 sets of 20 repetitions, and increase this to 3 sets. To increase the intensity, rest one leg on the floor while keeping the other leg in the air with your knee straight.

busy mothers inside

Tip 4 - Strengthening exercises with your little ones - Abdominal crunches.

Following on from the position in the previous exercise, lift your torso and remain isometric (still). Stay like this for 30 seconds and then come down slowly. Do 10 repetitions; increasing the time you remain still. You are now going to focus on your breathing, resting your lower back on the floor and ensuring there is no tension in your neck. You could also place your baby lying down to further intensify the exercise.

Tip 5 - Move around with your older kids during the week and on weekends.

The first option involves making the most of your time when you bring them to their sports class to get you moving as well. The best tip is signing them up for a swimming class that is between 30 and 45 mins long. While they are in the pool, you can take the time to work out at the gym (talk to your trainer about the option of drafting an exercise table around your kids' schedule and the duration of their class). The second option involves spending weekends with your family. Weather permitting, play ball, jog together or simply take a walk.

For more tips or queries about any of the exercises, don't hesitate to contact our team of professionals or just leave us a comment below. We are here to help you!

Personal Trainer
Holmes Place La Moraleja

Posted in Fitness