THE QUICKEST HOME WORKOUTS FOR THE SUPERMOM

 

Different people have different workouts. As a supermom, you barely find enough time to go to the gym. Getting drained physically, mentally, and emotionally is a must-avoid for mothers, so you have to stay healthy in any way you can. Keeping healthy gives you a strong body, healthy skin, and more immunity from diseases because you keep your body in tip top condition. Don’t worry, we’ve got some quick exercises you can do at home. We’ll even throw in some level up tips to level up your exercise routine!

But before you start doing these exercises, first make sure that you are comfortable doing them and you know your body can handle them. If you have an injury, consult with a doctor or physiotherapist so they can recommend a workout that works for you.

Now let’s get to it!

 

Start by Stretching

Stretching is one of the most important parts of a workout. It bookends each workout you do by warming up the muscles before use, and cooling them down as you end. Here are some basic stretches you can do:

1.  Shoulder stretch - Relax your shoulder blades back. Reach one arm across your body and use your other arm to hook it in and deepen the stretch. Hold it for 15 seconds and do the other side.
2. Side stretch - Stand up with your feet at shoulder width. Put your hands above your head and lock them together. Lean your body to one side and hold for 15 seconds. Do it again on the other side.
3. Calf stretch - Step back on one leg and gently push your heel to the ground. Hold for 15 seconds and do the other leg. For a deeper stretch, try doing this against a wall.

Though these few stretching exercises seem easy, they are some of the most effective stretches based on how often we use these muscles.

 

Take the Stairs

This exercise is easily accessible and a real challenge once you get going. Go up and down some stairs non-stop for 8-10 minutes. It will keep your heart rate up, as well as tone your legs because of all the work it’s doing. 

LEVEL UP TIP: Get some high knees in there to work your core out while working on your cardio. Just be careful not to fall down!

 

Get Your Plank On

This workout is so challenging, it makes a pirate scream “Argh!” But really, it will test your core and endurance. Start off by getting down to the ground on your stomach. Lift yourself up with your forearms and get your feet tiptoeing. Keep your back and neck straight. Hold this position for 30 seconds to 1 minute if you don’t do this exercise regularly. As you get more used to it, try holding this position for longer. To keep your arms from getting tired, you can also lock your fingers together.

LEVEL UP TIP: Put a pillow under your forearms and start pulling each arm back in succession. This will definitely work your core out more!

 

Squat, Squat, Squat!

Squatting develops the muscles in your legs and your butt. This isn’t only for aesthetics, ladies. The muscles in your legs are some of the strongest muscles in your body. They support your whole body, as well as help you move around.

To start, place your feet apart at shoulder width. Dip down with a straight back, as if you’re going to sit in a chair. Push yourself back up into a standing position. You may feel your legs shake after this workout, but it only means that it’s working its magic. Hydrate after this!

LEVEL UP TIP: You can use resistance bands on your legs to strengthen them while keeping your posture perfect!

 

Take a Dip

These don’t come with chips! Dips are an excellent way to work your triceps. Get a chair. Stand in front of it and place your hands behind you to put it on the chair. Stretch out your legs. Keep your toes pointed up and your back straight. Lower yourself with your arms and raise yourself back up. Keep doing this for 10 reps. Feel the burn in your arms and celebrate with a nice, cool drink.

LEVEL UP TIP: Try holding the dip position for a few seconds for an extra core workout!

 

Pump Yourself Up with Push-ups

 

This classic exercise will make your chest and arms stronger. Start off by getting down to the ground on your stomach. Plant your hands shoulder width apart and push yourself up. Keep your back straight and your legs secure. 

If you’re having a hard time with this, you can go on your knees and do mini push-ups. Get on your knees and position your chest parallel to the ground. Keep your hands pointed straight and start pushing up.

LEVEL UP TIP: While pushed up, bring one knee to your chest and push it back. Then do the other knee. Make sure it’s a motion similar to climbing. It’ll give your push-ups an extra boost.

 

Keep Yourself Healthy

With all these exercises in your arsenal, you’re on your way to the healthy lifestyle you deserve! Bernadette M., a 36-year old mother of two, had this to say about working out: “[You] have to give everything, your best, as a mom. Pero hindi mo ito maibibigay kung may sakit ka, so you have to be healthy.” 

These exercises, however, can only go so far. Eat some greens, lean protein, and keep yourself hydrated. The best way to keep in shape and stay healthy is to partner your workouts and diet with Fortima. It has the vitamins and mineral you need like Sodium Ascorbate (Vitamin C), Zinc, and d-alpha tocopheryl succinate (Vitamin E) for a strong body, immunity against diseases, and healthy skin.
 
With these in mind, having a good balance between exercise, diet, and Fortima can give you what you need to bring out the best supermom in you!

Click here to learn more about Fortima Head on over to our Lazada flagship store or Shopee flagship store now to get your daily dose of Fortima started.

 

SOURCES:
https://journals.sagepub.com/doi/pdf/10.1177/147323001204000104
https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
https://blog.freepeople.com/2016/11/creative-workouts-home-part-1/