EMPOWERED. That is what today’s Power Woman is. Gone were the days when the role of the woman was defined by the confines of the home – cooking, cleaning, and caring for the children. Sure, the modern woman does still cook and clean and care; and the pandemic has literally forced her to stay at home; but she is now free to pursue her own passions without society’s stereotypes pulling her down.
With this new found empowerment, much of a Power Woman’s time is spent skillfully fulfilling both family and professional responsibilities. But little to no time is devoted to her own personal fitness, which is quite concerning because as important as being emotionally empowered, being physically empowered is equally important. And this requires exercise.
Not only does regular exercise improve strength, stamina and flexibility, it also relieves stress and promotes good mental health and wellbeing. And, physical activity helps lessen the risk of health conditions caused by a sedentary lifestyle such as diabetes, obesity, high blood pressure, and osteoporosis.
So today, we encourage you to do these 10 basic easy-to-do home exercises. No gym membership nor equipment necessary. Just 20 to 30 minutes of alone time and a positive attitude. Ready? Let’s begin!
1. Jumping Jacks
Jumping Jacks are great for warming up before proceeding to other exercise routines. Keep your feet together and stand tall with your hands straight at your sides. While jumping, raise your arms above your head and your feet apart to the sides simultaneously. Then quickly jump back to a standing position. One to two minutes of Jumping Jacks daily can loosen your muscles and allow more oxygen to flow into your bloodstream. You’ll also burn some serious calories while achieving a flexible and toned body.
2. Knee Push-ups
Knee Push-ups are similar to regular push-ups but with less body weight to push, which is great for beginners. Get into a plank position with your knees on the floor and your feet up. Keep hands under and slightly outside your shoulder, keep your thighs aligned with your torso, and begin lowering your body until your chest gets near to the floor. Push back up to the original position at a moderate and controlled speed. This exercise strengthens your chest, shoulders and triceps as well as your thighs and abs. If knee push-ups are still quite challenging, you can start with inclined pushups by pushing against a wall or a table while standing up. Do 2 to 3 sets of 10 push-ups each.
Squats tone your thighs, hips and butts – the most troublesome areas for moms. And they help improve digestion and blood circulation. Keep your shoulders and chest up with your back straight and your feet wide apart. Take your hips back then bend your knees as if you are about to sit on an invisible chair. Once your legs are bent at a 90 degree angle, slowly come back to the original position. Make sure to look straight while squatting and to control your pace. Do 2 to 3 sets of 8 to 10 squats.
4. Single Leg Stand
Balancing on one foot enhances flexibility of your leg muscles. It boosts your concentration and helps you stay focused, which is good for fighting anxiety and depression. Shift your entire body weight on one foot and lift the other slightly off the floor. Keep it straight forward and try not to lean your body. Stay in this position for 60 seconds. You can also do the yoga pose called vrikshasana which relaxes and calms the nerves.
5. Bridge Pose
Lie flat on your back with your arms to your sides and palms facing the floor. Keep your feet flat on the floor with knees bent. Ensure to keep your feet hip-width apart. Now, slowly lift your hips towards the ceiling and hold the position for 5 to 10 seconds before slowly coming back down to the original position. The Bridgerton is great for relieving lower back pain and hypertension.
The Plank is like a full body workout in one pose. And it is highly effective for strengthening your core muscles. Get down on the floor on your elbows and toes. Elbows should be bent and directly below your shoulders. Keep the body straight while holding the position for 45 to 60 seconds. Do 2 to 3 sets.
7. Leg Raise
Leg raises are one of the best abdominal exercises. Just lie on your back, place your hands beside you, palms down. Raise your legs off the ground keeping your knees locked. Hold on to the position as long as you comfortably can and then slowly come back to the original position. Do 2 to 3 sets of 10 leg raises each.
8. Hands In and Out Breathing
Your lungs need a good working out, too. Deep breathing helps moms with menstrual disorder and asthma. It’s quite easy to do. Stand straight, Stretch your arms forward at the shoulder level with palms facing each other closely. Spread your arms out to the sides while inhaling until they form a straight line at the shoulder level. Come back to your original position while exhaling. Repeat it for 3-5 minutes.
9. Seated Stretching
If your workday is really hectic, you can try these simple stretching exercises in between virtual meetings or during your short coffee break. Raise both arms and bend sideways. You can also twist your torso from left to right to stretch your lower back. Neck rotations are also easy to do while seated. And shoulder shrugs loosen and relax tight muscles on your shoulders and upper back.
Crunches are the no-fail exercise for stronger abs. Lie flat on your back, knees bent with your feet flat on the floor and hip-width apart. Keep your hands at the base of your head with elbows pointed out. Bring your head and shoulders up and off the floor using your abs as high as you can and hold for 2 seconds before going back to your first position in a controlled manner. Do 2 to 3 sets of 10 crunches each.
Now that you’ve got your energy flowing, combine it with a balanced diet of fruits, vegetables, lean meats and whole grains to achieve better results. And to help you get even stronger, take Fortima, the vitamin supplement that combines the powers of 500mg Vitamin C, 22 IU Vitamin E and 27.5mg Zinc. Fortima helps build your immunity to protect you as you accomplish all of your day’s activities. It also helps promote healthy skin. With your daily dose of exercise and Fortima, you are truly an Empowered Woman.
Fortima has a suggested retail price of P12.50 per tablet and is available at all leading drugstores nationwide as well as on Shopee, Lazada, and BeautyMNL.