For some women, the thought of finding 30-60 minutes in the day for a workout seems daunting. Taking the time to exercise means you would have to load the kids in the stroller or line up a babysitter – and that just seems like another task! Besides that, the piles of things to do around the house haunt you and jump in your face, reminding you of how much needs to be done. Finally, after numerous, unsuccessful attempts to exercise, you give up!
Regardless of the endless demands motherhood entails, there is a solution to still getting in time for that workout!
Here I will introduce a handful of 1 minute workouts that will get you on your way to being a more fit mommy in no time.
Microwave Calf Raises
While waiting for lunch to heat up, place one hand on the counter top and stand tall!
Start with front facing calf raises. Begin with flat feet, then raise up onto your tippy toes. Repeat for 15 seconds, lowering all the way down, and raising all the way up. Next point the toes inward, and separate your heels. Repeat for another 15 seconds. Finally, bring your heels together and separate your toes outward into 1st position. You’ve got it: 15 more seconds here…lower and lift, and then you are done!
Toilet Seat Squats
It’s one of the few moments you get to yourself all day- why not extend it just a couple more seconds?!
After going to the restroom, lower the toilet seat and stand about a foot distance away from the throne. Sit back, as if you were going to sit into a chair, until your bottom taps on the edge of the seat. Stand back up, popping your hips forward and squeezing your cheeks. Meanwhile, lift your arms in front of you to shoulder height for balance as you sit back into your squat. When you stand up, lower them to your sides. Repeat for 15 reps every time you use the restroom.
Happy Baby Push-Ups
Place your baby on the floor and place your hands on either side of them. Stand on your knees or toes in push up position. Lower into your push up, and kiss your baby’s nose. Raise to the top of the push up, and give your baby a smile. Repeat for 15 reps.
Enjoy your baby’s giggles as they soak up this special time of engagement with mommy!
Tummy Time Television
The TV is on, and the kids are captivated. Before you hop on the computer or run to that sink full of dishes, take a few minutes to work on your mid-section.
Start by doing a plank hold: Position yourself with shoulders over wrists, or if you have any wrist problems, you can be on your forearms, in line under your shoulders. To begin, you can start on your knees, and work your way up to being on your toes. Tighten your tummy, so that your belly button pulls inward. Your body should be in a straight line, with your back flat, being sure your hips are level and your bottom isn’t shooting in the air. Set a timer for 30 seconds, and then take a short rest. As your strength builds, increase your time holding this pose.
Next, anchor your feet under the edge of the couch for some crunches or sit-ups. Place hands behind your head, with your feet planted on the ground and knees bent. Use your abs to lift your shoulders off the ground, and then lower back down. For a sit up, sit all the way up, so your elbows to tap your knees, and then lower back down. Repeat 15 times.
Bathtub Tricep Dips
Once the kids are in the tub, splish-splashing away, you can sneak in a few minutes of arms. The tricep is the muscle on the back of the arm, and when it is tight, your whole arm looks great!
Sit on the edge of the bathtub and place your hands to the outside of your bottom with your fingertips facing forward. Walk your feet out a few steps, so that your knees are at a 90 degree angle, and feet are planted on the floor. Keep your arms in close to your body. Bend your elbows while lowering your bottom, then raise hips back up while straightening your arms. Be sure elbows don’t flare out, so that the tricep muscles stay engaged. The closer your bottom is to the edge of the tub, the more difficult it is. To modify and make it easier, bring the bottom further away from the edge. Repeat for 15 reps.
Start by choosing one or two of the above exercises that seem fun and not too hard for you. Add them into your daily schedule a number of days in a row until they become a normal part of your everyday routine. Then choose another exercise to incorporate into your weekly to-do list. Every little bit counts! For example, if you do Toilet seat squats every time you go to the restroom, and you go 5 times a day, you are now adding 75 squats a day, or 525 squats into your week! By adding some one minute workouts into your day, you will be well on the way to your fitness goals in no time…..all without leaving the comfort and chaos of home. You got this mommy!
Author: Genevieve is the Athletic Director at NorthCreek Academy, Junior High Athletic Coordinator, and founder of Active8 Group Fitness, an exercise program and support group for women and their children. She was a cheerleader for 10 years and through her experiences believes total life transformation can happen when we work on our lives from the inside out.