Twenty Minute Workout for Busy Moms

Posted on 04. Dec, 2009 by Becky in Work Your Body

With the holiday season in full swing, you’ve got your hands full.  Between shopping, wrapping gifts, addressing holiday cards, baking cookies, and attending all those social functions, how are you possibly supposed to fit in fitness?

Well, it’s time to put your money where your mouth is and organize your time so you can keep that CONSISTENCY we’ve talked about!  Even 20 minutes 3-4 times a week can help you stay on track during the holiday season.  It at least will keep you from adopting that damaging all-or-nothing mentality that can sabotage your eating habits as well as your fitness goals.

Here’s a series of exercises designed by Raphael Calzadilla, eDiets Chief Fitness Pro that you can fit in at home anytime you have 20 minutes to spare.  Do the movements in succession and attempt 20-25 repetitions each.  After you’ve completed all five movements, run in place, around your house, or up & down the stairs for 5 minutes, then immediately come back and do the entire set one more time.  You should be able to complete this entire full-body workout in 20 minutes or less.

1.  Bent-Knee Push-Up:

Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2.  Lunge (with household cans):

Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. Abdominal Bicycle Maneuver

Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to work.

4. Bench Dips

Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. Abdominal Double Crunch

Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you go, Moms!  Give yourself permission to let those little ones watch one educational show tomorrow morning, and get yourself back into shape!  You’ll feel so good, you’ll all be glad you did!