Whether you're in your 20s, 30s, 40s or 50-plus, you always want to look good and feel great. Motherhood should never be used as an excuse for not wanting to be in the best physical shape you can, and today, we are sharing some quick and easy exercises that all mothers can do.
FOR THE LEGS
Chair Squats
All you need for these is a chair. However, you can do the exercise without a physical chair � just pretend you have one. Stand in front of the chair (or imaginary one) with your feet apart. Bend the knees and drop your butt as if you were going to sit on the chair (this should be done while leaning the chest slightly forward). Your bottom should tap the chair lightly; do not sit on the chair. Knees should be kept over the toes hold the position for a couple seconds and return to standing position. Do 10 to 12 reps.
Simple Static Wall Squat
Leaning on a wall or post, place feet a short distance away from it. Slide the body halfway down and maintain the position for as long as you can hold it. Do three sets of 10 reps for 30 to 45 seconds.
FOR THE GUT
Freestyle Abs
This exercise will take care of the upper abs. Lie on a mat or flat on the floor. Bring the legs in the air, bend the knees, take the index finger and point to the temples (this action will allow neutral spinal alignment), look at the ceiling, raise the body up allowing elbows to touch the knees and then return to the original position. Do 20 of these.
For the lower and middle abs � Lie flat on the floor, look at the ceiling and bring one leg up till in line with the navel, carry the leg back down till it is in line with the floor but not touching the floor. Carry the leg back up again and repeat 20 times. Do the same with the other leg and repeat 20 times.
FOR THE OBLIQUES
Oblique Crunches
Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps and switch sides.
Dumbbell Mason Twist
(If you're attempting to slim your sides, then this exercise is an effective one.) Sit on a chair or bench holding a dumbbell or a bottle of water. Twist the body and touch the left side of the chair, then twist the body again (briefly returning to original position on the way back) and touch the right side of the chair. The hips are to remain stationary.
Do three sets of 15 reps. Rest: 30 to 45 seconds.
FOR THE SPINE
Standing Hyper-Extension
This exercise helps to maintain a strong spine by targeting the lower back. Leaning on a bed, place the feet under the bed and clutch a heavy book toward the chest. Lean forward slightly and slowly from the hips then bring the body back up to the standing position. Feet should remain planted firmly on the floor. The movements are to be slow and controlled. Do three sets of 10 reps for 30 to 45 seconds.
FOR THE ARMS
Barbell Bicep Curls
Stand with feet shoulder width apart and lift weights (if you have them) or two bottles of water. Lift chest so that your shoulders are lower than your chest but your back is still straight. Curl the weights up to just above your pectoral muscles and slowly lower back down.
Ensure that elbows do not move during the exercise. Do three sets of 10.
