Healthy At Home , Weight Management 4 MIN READ 7748 VIEWS June 9, 2016

10 Minute Workout For Super Moms

Written By Latika Gupta

Workout for Super Moms

Being a mom is one of the toughest jobs in the world and requires a lot of dedication. But does that mean mom's are not allowed to look after their own well being?

Once you become a mother you have to bear the responsibility of entire family while managing your daily house chores efficiently. Things become all the more taxing for women if they are working moms as they have to juggle between their duties towards home and office. With their super packed schedule they hardly get anytime to look after their own health and well being.

All the moms start early in the morning and keep going till late in the night thus leaving no time for some physical activity, yoga or gym to keep themselves toned and in shape. So what they should do? A 10 minute supermom workout is all a mother needs to keep herself active throughout the day and help them in staying in shape. This quick workout will also help in strengthening various muscle groups that work endlessly throughout the day, for a mom to remain efficient.

Below is a 15 minute strength training program and fitness tips for mums so that they can include exercise in their overwhelming schedules. To follow this program you don’t need to change in workout cloth, drive to the nearest gym and look for the gym equipment, because it can be followed easily from the comfort of your home. Also, do not forget to follow a healthy non-veg or veg diet for weight loss to stay in shape.

1.    Squats 

As you run errands all day to fulfill your day to day activities, you hardly get time to focus on your knees. Also, with age, knees problems become quite common among women due to lack of calcium. Squats can help in alleviating pressure from the knees by strengthening the surrounding muscles and leave no impact on your joints.
Squats have also been touted as a best exercise to strengthen abdominal muscles along with your quadriceps and glutes.

How To Perform 

  • Stand with your feet, shoulder width apart.
  • Bring your arms forward and hinge from the waist area in a sitting on a chair position
  • Do not move your knees forward and keep them behind your toes while you go deep in the sitting posture as much as possible
  • Your thighs should be parallel to the floor
  • Return to the standing position

3 sets 5 repetitions 

Related Article: Squats vs. Leg Press: Which Exercise Is Better

2. Push-Ups
When it comes to a multi-purpose exercises for supermoms, nothing can beat the versatility of push-ups. They help in strengthening arms, chest, back, glutes, abs, all at once without being too harsh on your joints. For a mother who has a super busy schedule, performing regular push-ups at least thrice a week is a key to stay fit.

How To Perform 

  • Start on your hands and knees
  • Your hands should be placed wider than your shoulders and your knees should be behind your hips
  • Curl your toes in and start lifting your knees off the floor. Keep your body straight (This is your starting position)
  • Bend your elbows and lower your chest and hips in such a way that your elbows remain at 90 degree angle
  • Push your hands to lift your chest and hips
  •  Get back in starting position

3 sets 5 repetitions 

3. Chair Dips

Your hands perform a lot of activities throughout the day and they need equal attention from you. An exercise that can strengthen your biceps and triceps along with abs and glutes is a must have for your quick supermom workout. So, we have chair dips as a suitable option for you to have toned arms.

How To Perform 

  • Sit on the edge of a sturdy chair, with hands next to hips.
  • Slide your bottom off the edge and bend elbows to 90 degrees.
  • Keep your back close to the chair, then push back up.

3 sets 5 repetitions 

4. Step Ups

Performing step ups is an easy way to build stamina and pump more blood in your body so that you can meet the oxygen requirements of your body parts that involve quick movements. Regular step-ups equals to consistent weight loss, which is another major concern for supermoms.

How To Perform 

  • Hold a dumbbell in each of your hand
  • Step up and down on s stair or on a high platform
  • Keep alternating your lead leg each time
  • Continue this for a minute for one set

3 sets 1 minute each

5. Side Leg Lift With Shoulder Raise 

Moms often complain of their heavy bottoms and thighs as most of their post pregnancy weight deposits around that area only. Side leg lift with shoulder raise is a great way to melt stubborn fat from your thighs and glutes as it focuses primarily on core muscles that include hips, thighs, abs and back.

How To Perform 

  • Hold dumbbell in each hand and stand with your feet hip width apart
  • Lift one leg up and out up to the point you are comfortable
  • At the same time lift your arms up straight to your side up to shoulder height
  • Return to the start position

3 sets 5 repetitions 

Finish your workout session with long and static stretches. To further your wellness, consider including multivitamins in your diet or replace your favorite beverage with green tea to keep your body toxin free. for more information on effective weight loss follow 10 best weight loss tips and get some insightful information on health and weight loss.

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