Trying to squeeze in exercise while you are staying at home with kids is not a very easy task. Even if you plan out the day in the best way, it might go haywire for several reasons. But it is certainly possible to do some exercises even on the busiest days.

Staying at home and looking after the kids is a full time job. You will have to wake up early in the morning, feed your family, prepare your kids for school, and get your spouse out the door. If your kids are too small, then you will have to find out ways to keep them busy while you are cleaning the house. Finding out time for yourself can be tough. Going to the gym to keep yourself fit and healthy can be all the more difficult.

Best Exercises for Stay-at-Home Moms

If you want to know about the best core exercises for the Stay-at-home moms, you can go through the discussion below:

1. Wall Squats

This is one of the best workouts for women who Stay-at-home moms. You will first have to lean your back against the wall. Then you will have to pretend as if you are sitting on a chair. It is also important to ensure that you keep the legs at 90 degrees angle. This will help you to protect your knees and also allow you to get the most out of them. You also have the option to start with intervals of at least 30 seconds.

You need to repeat this three times. You will have to do this 3-4 times a week for two weeks. After this, you will have to up your seat for five repeats, 3-4 times each week and then you will have to do 45-second alternates and walk your way up to one minute or two minutes.

2. Crunches

For this, you will first have to lie on your back and then put your crossed hands on the chest. After that, you will have to lie flat on the floor and your knees should be bent. This will provide the necessary support to the lower back. Many people like placing their hands behind the head. This is not at all an ideal position because you might strain your neck in the process. When you get tired, you will tend to pull your neck in place of engaging your abs to complete the exercise. 

You will first have to raise your body slowly. While doing this, you will have to use your abs. You need to lower the back to the floor. Once you reach the top of the crunch, you will have to exhale slowly and then lower your body to the ground while inhaling. You must repeat this process about 20 – 25 times and after that, you will have to take rest for about 90 seconds. Now you will have to repeat the process about 3-4 times. Take a rest for about 90 seconds after each set.

3. Push-Ups

For pushups, you will first have to start in the plank position. Your hands will have to be under your shoulders. It should be a little wider than the width of your shoulder. You will have to then plant your toes into the floor. This will help you to maintain a proper stabilization to the lower part of your body. After this, you will have to engage the core as well as the back so that your body stays neutral.

After this, you will have to lower your body while keeping your back flat and the eyes focused in front of you. This will protect your neck till the time the chest almost touches the floor. Another thing that you will have to ensure is that your body should remain flat from the head till the toe throughout the motion. 

Now you must keep the shoulder blades back and down and the elbows should remain tucked into the body. Make sure that the upper arms form a 45-degree angle when the body is lowered to the ground. Now you will have to engage your core and then you will have to exhale and then push yourself back into the starting position. Repeat for about 10 -20 reps.

4. Plank

First, you will have to begin in a pushup position. This is the simplest way to get into the position of a plank. Now, you will have to drop the forearms to the ground. Both your fists and elbows should be flat on the floor. Now you can ball your hands and then keep these hands underneath the shoulders.

You can also clasp the hand and place them in a position so that you are looking down at them directly. You will now have to curl the toes and engage the abdominal muscles by tilting the pelvis and then pressing the navel in towards the spine neutral. Do not arch or round the spine. Keep the vision on the floor in front of you and do not look forward or allow the head to drop. You will have to hold on to the plank position for about 30 seconds to about 1 minute till the time your form starts to weaken. Rest and repeat for the three sets.

5. Jumping Jacks

You will have to start in the standing position and your feet should be together and the hands should be at the side. You will have to jump your feet apart in one quick motion. While doing this, you will have to extend the arms straight up above the head and it should be together. You will drop the arms down while bringing the legs together to the starting position. You will have to begin with five reps and then work up to ten, fifteen, twenty, etc. Then you will have to rest and repeat three sets.

6. High Knees

For doing this, you will have to lift one leg towards the chest while standing. You should keep your core engaged. Now, you will have to switch the legs as fast as you can. Make sure that you have full control over the movement. Now try and raise your knees to at least the height of the hip each time. You can also hold your arms above the waist to ensure that the knees hit the hands while you raise them.

7. Burpees

You will have to stand and bend the knees. Then you will have to bring the hands to the floor in front of the feet. After that, you will have to jump the feet to the position of the plank. Now jump the feet back to the hands and after that, you will have to jump up as high as you can from the crouched position. This will complete one rep. You should at least aim for 10-15 reps.

Summary

Workouts can indeed be difficult for the Stay-at-home moms, however, make sure that you at least do the above-mentioned exercises. These will not take up much of your time and will also keep you fit and healthy at the same time.