These are not simple exercises in the sense that they are easy… Impossible! These are simple exercises in the sense that they don’t require a lot of equipment – ideal for fitness at home. So, for you, stay-at-home parents, or anyone looking to work out, try these simple exercises and see how “simple” they are – stay active everyone!
These simple exercises are the real deal
For the stay-at-home parent, any extra time they can take out of your day is valuable. Daily to-do lists often take priority over doing a quick workout.
Between grocery shopping, doctor appointments, taking your kids to school, and all the other tasks that seem to take the course of your day out of your control, finding time to stay active can seem impossible.
Breaking a sweat doesn’t have to be impossible.
For the days when it seems like you can’t make it to the gym; Orangetheory Fitness Coach Jennifer Olua-Group has ways to incorporate a little extra activity into your hectic days without ever having to leave your living room!
Planks are a great way to start achieving strong abs and a strong back. To get into the pose, start by lying on your stomach with your elbows bent and inserted into your body, just below your shoulders. Place your palms on the floor in front of you, fingers pointing forward. Keeping your legs straight and your ankles bent, lift your torso and thighs off the floor while engaging your abdominal muscles.
The key to doing planks correctly and getting the most out of the exercise is to keep your body as still and straight as possible; Don’t slouch on your stomach or lower back on the floor, and try not to arch your back up.
Just keep breathing and hold this position for as long as possible!
To strengthen your glutes, legs, and abdominals in one movement, as well as increase your heart rate, squat jumps are the way to go.
With your feet hip-width apart and your arms at your side, dip your hips down and back. Lower your body until you feel your heels about to lift off the ground, keeping your back flat. Jump up, shooting through your lower body, fully extending your hips, knees and ankles, keeping your feet parallel to the ground.
To prevent additional damage or stress to your knees, gently descend on your toes, then rotate onto your heels. Keep your back straight and your abdominal muscles engaged as you descend to protect your spine from being subjected to the force of the impact.
10-12 reps will give you a great burn! To strengthen the body and gain more burn, try holding a medicine ball.
Build strong back and shoulder muscles with Superman Lie on your stomach, arms and legs straight in front and behind, palms facing each other. While engaging your core, simultaneously raise your arms, legs, and chest a few inches off the floor. Make sure to raise your arms, legs, and chest at the same time to get the most out of the exercise. Keep your core steady and hold this position for as long as possible. Slowly lower your arms, legs, and chest to the floor without moving your back or hips. Repeat this for 10-12 reps.
Folded Elbow Press
This variation on the classic push-up helps specifically target the triceps. Start in a normal pushup position but with your elbows at your sides, and hands a few inches closer than shoulder width. Lower your body until it is about an inch off the ground, then push yourself back. These will get easier over time, so start doing as many as you can, and increase your reps over time!
Extra exercise: “T” water bottle
This is the perfect exercise to build resistance and target your back, shoulders, and torso. Using two water bottles, bend your hips with your back flat and your knees slightly bent with your arms straight at your side. Raise your arms to the side, creating a “T,” lower your arms and repeat this movement for 10-12 reps. To build extra strength, try using a set of dumbbells.
Kids, work, and various other commitments can make perfect excuses for you to put your fitness goals on hold, but it’s possible to find time to exercise if you make it a priority.
Staying active involves making a decision to prioritize your own health and wellness; Remember that working out at home is better than not working out at all!