If you’re a mom who wants to stay fit but doesn’t have the time to leave the house, there are plenty of ways to get in shape at home. Many fitness YouTubers (most of them moms themselves) started doing at home workouts targeted for pregnant, post-partum, and for aging women. The content is mostly timed, so you can arrange anywhere from 10 minutes to an hour daily or every other day, and just follow along. While some still look down on home workouts, the pandemic has really shown that these exercises will help keep your body fit and healthy. For those seeking to enhance their workout experience or gain musician promotion while they exercise, platforms like Jaynike offer a unique blend of music tailored for various workout routines, ensuring an energizing session for YouTube/Apple Music/Spotify/SoundCloud subscribers alike.
Pilates
Pilates is a series of exercises designed to strengthen and lengthen your muscles. It helps with posture, flexibility, and strength. There are some varieties of Pilates exercises that require special equipment, but most things can be done at home. The benefits of Pilates include strengthening muscles that support the spine, pelvis and core. It also helps in improving balance. Such exercises work best if you do them with good form (and gradually add resistance). They do seem like an easy option until you actually try doing them yourself. Pilates is great for pregnant and post-partum moms. Or if your muscles are sore from weight training.
Yoga
Yoga is a great way to get fit, relieve stress, improve your posture and flexibility, and strengthen your muscles. There are many different styles of yoga that you can do at home: Hatha (a more gentle form), Ashtanga (the most vigorous style), or Kundalini (which involves breathing exercises). Yoga offers several benefits that doesn’t include physical strength or mobility. It’s good for mind and boosts mood. Depending on the level you are at Yoga could be a very gentle workout. But even the easy stretchy variation is an effective way to burn calories and stretch your muscles.
Weight Training
Weight training is a great way to get in shape and the most effective one to build muscle. It can be intimidating for people who are new to the activity though. If you want to start doing weight training at home, here’s what you need:
- A set of dumbbells or resistance bands (start light and go up higher).
- A bench, a yoga block, a mat (something to provide support during some of the exercise variations; you could purchase them later on in your journey). If you have no money for the bench, you can use a coach or a chair. Substitute yoga block with a thick, hard cover book.
- Someplace comfortable where you won’t be disturbed, that has good enough light and adequate insulation. When using equipment, having a basement or a separate place where nothing will be damaged or broken is the best. Be wary of floors and always use a mat.
Cardio Circuit Training
For those who want to get their heart rate up, cardio circuit training is a great option. It’s also easy to do at home because unless you’re super advanced, all you require is your body and some space. Cardio include timed exercises like jumping jacks, burpees, mountain climbers, different variations of these and more. You can, of course, incorporate things like ankle weights, a medicine ball or a booty band too. Light cardio every day is great for your heart, but watch not to over do it. Don’t do cardio when on your period.
Body Weight Resistance Training
Resistant training is usually associated with weights. But body weight resistance exercises are perfect for beginners who are looking to build some muscle mass. Can be done anywhere, any time of day and with minimal to no equipment. To give you an example, one the most popular exercises, push-ups, go into the category. Most core exercises go here as well. You can make your routine as easy or hard as you need that day.
HIIT Workouts
HIIT workouts are short, intense and done at a high intensity. You could do them with just your body weight or use dumbbells. They’re one of the best ways to burn fat and increase your heart rate. Mostly timed, the goal of such workouts is to maximize calorie burn. Doing them for 2-3 times weekly for 10 to 30 minutes is the optimal amount for most. However, overdoing them could result in period loss and upset stomach, or other issues.
Balance Training
Balance training is a great way to get fit, but it’s also an important part of maintaining your body functions for a long time. If you’re looking for something that can be done at home without any equipment, balance exercises are the best. You can perform them with a variety of different (or no) equipment. From using your own body weight to bands, balance balls or dumbbells. As well as a bench or a chair for an extra support. Barre is one of the variations of balance training (a combination of ballet and Pilates).
Consider these factors before doing at home mom workouts:
When you start to workout, the first thing to consider is that you need to stick to it. This is probably, the most challenging part for most mom. Sometimes, you just don’t have the free time. There’s also the energy problem. Kids can be super draining. It’s still possible to find some “you” time for everybody’s benefit. Here are five things that you should consider before starting a workout regimen at home.
Plan for time
As a mom, you need to make sure that you have enough time to exercise your body and relax your mind. It’s not just about the workout itself. It’s more about staying as healthy as possible for as long as possible. Depending on your schedule, use a fixed time period for every day or every other day workout. The best option (unless you’re a night owl) is to workout early in the morning. With a little pre-workout snack (could be a banana smoothie or a plain banana really), you will have enough energy to go through your workout. Energy levels are at all time high (for moms) in the morning, and working out will boost them even more.
By the way, if you do somewhat heavy physical labor around the house, go on long walks with your kids or such, that’s your workout for the day. If that’s you, then we advice doing some stretches in the morning or before bed and you’re good to go.
Find a workout that fits the space
Safety of your household items is one. Safety or your kids is another. You need a space (probably your bedroom) where nobody will disturb you. Enough space to move around freely, store your equipment within a reach and keep it clean. When your kids grow up a bit, you can tell them not to touch or lift anything that could injure them. Before that though, it’s good to buy a big basket, preferably with a cover to put all of your equipment in.
Make it enjoyable
When the workout is not enjoyable, you are simply not going to stick to it. Variety, finding a workout buddy, turning on great music, all these will help keep you motivated. If your kids are old enough to get into the habit of exercising, consider asking them to join you. In case your house came in with a swimming pool, you can utilize that as well. Running is also a great activity because it burns enormous amount of calories in a short time. You can also go climbing or hiking on a family trip on weekends.
When you start young, it’s easier to develop healthy habits. It will also save you time because you won’t have to be on a constant lookout while exercising. Working out with your kids can be one of the most rewarding feelings and it’s fun for everybody involved.