By Muscle Media
We all know how difficult it is to stay in shape and find time to exercise. This is especially true for women with babies or small children. There’s the sleep-deprivation factor, no leisure time, and priority changes. So, what are the fitness options for busy Moms? The more you can take care of yourself, the better you feel, and the stronger you’ll be physically and emotionally. You’ll be up to the challenge of taking care of the “little ones” and all of life’s challenges.
Below are some quick, but effective, exercises. They are specifically designed for the busy Mom. Targeting the back and shoulders to keep you strong. They help prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weights are not just the baby, but also all the fun gadgets you’re expected to lug around. It’s no surprise that Moms need a little help to get through the day.
Rotator Cuff Strengthener
For this workout you’ll need a light TheraBand. The beauty about this piece of equipment is that it’s small enough to carry in your bag or your stroller. Now you have no excuses! You can do these exercises on the go, at the park or when you have a few moments to spare. You can do this exercise either seated or standing. Hold your elbows close to the waist with palms facing the sky holding the TheraBand. Pull the hands away from each other externally rotating the shoulders.
Reps: 3 sets of 10-15 reps
Muscle Focus:
Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from over use, you could end up with tendonitis or other potential injuries. This is very common with Moms, as everything is usually done with one hand while holding the “little one” in the other.
Triceps Push-up Extension
This is the one time in your life you are going to need arm strength. The biceps are going to get over worked from picking up the baby. It’s important to balance them, keep the triceps strong, and not to put unwanted strain on them. Put your hands directly under your shoulders with your knees on the ground in a modified push-up. The pelvis is slightly pressed forward, working the abdominals that stabilize the spine. Place the TheraBand under your right hand on the floor and extend opposite arm in a triceps extension. While extending the working arm be careful to keep the wrist in line with the hand to prevent any unwanted tension/strain.
Reps: 3 sets of 10-15 reps on each side
Muscle Focus:
Draw your shoulder blades down by activating your upper back muscles. Engage your abs at all times. Keep your abs strong, (contracting them is very important). They play an important role in stabilizing and protecting the back. Translate this into functional activities such as picking the baby up out of the crib.
Spine Extension with Pulses
Over time in pregnancy, your posture changes completely due to the increased weight of the baby. This brings our body forward and causes the spine to round forward at the shoulders. This causes the back muscles to become stretched and weak. Sit up straight with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, keeping your biceps by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return to an upright position and repeat the movement again.
Reps: 3 sets of 10 Pulses
Muscle Focus:
Upper back and hamstring flexibility. This exercise will strengthen the mid and upper back. It helps open the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly Ab Curls
Keeping your abs strong is essential for restoring poor posture left over from pregnancy. Lie on the floor with heels together and knees bent to the side in a frog-like position. With arms straight over your head, circle arms around and lift the head neck shoulders off the floor exhaling pulling in the abs hold for 5 seconds and return back to starting position.
Reps: 3 sets of 10 reps
Muscle Focus:
As you exhale bring the head neck and shoulders off the floor. Think of pulling your abdominals in, up, and back to the spine. Moms, this is a time you can practice doing your Kegel contractions working the pelvic floor.