Going across that doorstep for a proper workout routine isn’t so easy, especially if you are a mom. With 24/7 commitments and a pile of chores, you can’t even think of joining a gym. How about following a workout regimen that doesn’t require you to leave your kids behind?
Put yourself in a fitness routine that’s easy, does not ask for fancy equipment, and is painless to follow.
Here is a list of some exercises that you could do within your homes, helping you to stay in shape:
1. Forward Lunge
It is an easy-peasy five-minute routine to get your heart pumping. This exercise enables you to help improve your core strength. Inclusive of your body and abdominals, this workout teaches you to keep your body upright as you move up and down on the ground.
Stand with your feet apart and keep your hands on your waist. Take a step forward with your right leg. Then gradually bring your body down on the floor. Make sure your right leg makes a 90 degree with the floor. Once done, repeat the same routine with your left leg.
Most common exercise that helps you train your muscles and ensures integration of entire body in the regime is a full-body workout. This routine allows you to focus on shape and structure of your arms, abs, as well as, the lower portion of your body enabling you to have firm control over all parts. This exercise can turn out to be highly beneficial for your body if performed correctly.
Get into the push-up position with your feet hip-length apart. Place your hands on the floor slightly out of your shoulders. Make sure your body stays flat, in-a-line from top to toe. You have to lower down your body until your chest is about to touch the ground pushing yourself back up instantly as that happens. That would be one rep.
3. Bend and thrust
Another full-body workout that neither requires any equipment nor is there any need to leave your home for this. This workout helps to boost up your body metabolism, improves cardiovascular functioning, and works as a fat burner. To top it all off, it is the quickest routine that you can perform and end up in burning a high portion of your calories.
Form a standing position. Squat down and put your hands upon the ground. Your palms should be shoulder-length apart. The next step is to kick both legs out and land on the ground on your heels. Reverse it all! Kick up your legs back in the squat position and stand up.
4. Jumping Jacks
This workout allows your blood and muscles to be oxygenated while improvising the blood functioning of your body. It also pumps up your heart rate resulting in increased calorie burning and fat reduction; inevitably causing weight loss.
Take a standing position, jump up and land down on the floor. Landing should be conducted with legs apart. Raise your arms up high when you jump and bend them over your head. Jump back with your legs and bring your arms back at your side.
5. Leg Lifts
This exercise enables you to obtain stability and balance with your body postures. Balancing skills are found to be quite lower in patients experiencing mixed dementia. To ensure your stability stays constant throughout, it is vital to follow these exercise regimens.
This workout is simplest of all. All you have to do is to lie down flat on your back and lift your legs up in the air with heels together as high as possible. Let them stay there for 30-40 minutes and bring them back down. That would be one round.
6. Mountain climbers
It is an exercise that includes multiple joints and muscle groups, all at once. The steady motion for running includes your leg muscles and hamstrings.
The procedure begins with facing down. Keep your hands down on the floor with a shoulder length difference. Bend your legs and keep your heels joined together. Jump each leg forth and keep the other one back. Now repeat the same process with your next leg.
Crunches is another workout that helps to improve your balance. The strong core muscle improves your posture and improves your function in daily activities. This workout prevents lower back pain and muscular injuries.
Stay down with your back flat on the floor. Keep your legs shoulder apart. Cross your arms. Lift the upper portion of your body but do not move your legs. Stop before your elbows may touch your knees. Recline back on the floor.
8. Seated Rotation
This exercise aids to add power to your rotational movements. Primarily, it works out on your oblique muscle groups and your abs.
Sit down on the floor and keep your legs in front. Bend your knees. Bring the knees and joined heels a few inches high into the air so the knees would make a 45-degree angle. Join your palms and stretch your arms right in front of you. Gradually, rotate your torso towards the right hand, take a pause then move towards your left.
Before the early signs of Alzheimer’s step into your lives, get used to these quick workout routines. These will allow you to ensure coherent fitness maintenance if you are consistent. When you feel like giving up and taking a break from all the tiring activities of the day, try working out for a change.
It will help improve the heart function, oxygenate your blood, and provide you with a good feeling overall. A teensy bit of physical effort brings the serenity of mind and a sense of relaxation. Give it a shot!
ABOUT Alycia Gordan
Alycia Gordan is a freelance writer who loves to read and write articles on healthcare technology, fitness and lifestyle. She is a tech junkie and divides her time between travel and writing. You can find her on Twitter: @meetalycia