I am a very busy stay at home mom and I was in desperate need of an at home exercise program.
I have done lots of research to determine what exercises I could do in the least amount of time and still get a descent workout.
The best way to fit an exercise program into my lifestyle was to break it into small pieces.
Spending 10 to 15 minutes a couple times a day seems doable in comparison to 45 minutes to an hour 3 to 4 times a week.
In the long run I get more exercise and am more committed because it doesn't seem so challenging.
Before you start any exercise program, be sure to run it by your doctor so they can tell you if they think it is appropriate for you.
Also, take about 2 minutes to warm up before you do your work out.
Your warm up can be as simple as walking or jogging in place.
The reason you need to warm up is to get your blood flowing a little faster and to get your body ready to exert itself.
I usually do 10 to 15 minutes of exercise in the morning and another in the evening.
These chunks of time are so small that you can tuck them into your schedule wherever it works for you.
I have listed some different exercises that I choose from.
It is important to choose to target different areas of the body each time you work out.
The vertical leg crunch: 1.
Lie on the floor and extend the legs straight up with knees crossed.
2.
You can place your hands on the floor for support.
3.
Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4.
Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5.
Lower and repeat 10-15 times.
Squat-Thrusts: Stand with feet together.
Squat down and place your hands on the floor next to your feet.
In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.
One-Leg Balance / Squat / Reach: Stand on one leg and hold it as long as you can.
If this is too easy, add a slight squat motion.
Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position.
Stay on one leg at all times.
Repeat on the other leg after a minute or so.
Chair Dips: You'll need two chairs, (or a bed and a chair or a counter, etc...
) for this great tricep exercise.
Place two chairs facing each other, about 3 feet apart.
Sit on one chair with your hands palm down and gripping the edge of the chair.
Place your heels on the edge of the other chair and hold yourself up using your triceps.
Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees.
Do as many as you can.
Wall Sit: With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle.
Hold the position as long as you can.
Reverse Crunch: Lie on your back with your hands out to your sides, and bend your knees.
Bring your knees toward your head until your hips come up slightly off the floor (don't rock).
Hold one second and repeat.
Jumping Jacks: Just your good old basic jumping jack.
Mountain Climbers: Start on your hands and knees and get into in a sprinters start position.
Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can.
Be sure to keep your back straight, not arched.
Abdominal Crunches: Lie on your back with your knees bent and feet flat on the floor.
Place your fingertips to the side of your head just behind your ears.
Push your lower back into the floor flattening the arch and hold.
Curl up slowly so both your shoulders lift off the floor a few inches.
Hold for a count of 2 and return to the start position.
Tip: Don't tuck your chin to your chest; keep your head up.
Supermans: Lie on your stomach with your arms and legs stretched out.
Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower.
Alternate arms and legs as an option.
Repeat.
Walking Lunge: Start at one end of the room and take a long stride forward with the right leg.
Bend down so the forward knee is directly over the toes and at a 90 degree angle.
Raise up and repeat with the other leg across the room.
After some time you will be able to quickly combine 2 or 3 simple exercises to equal 10 to 15 minutes.
As you feel more fit and have more energy you could always throw in another session during the day to help alleviate that drowsy afternoon slump.
Doing exercises in small chunks of time has become automatic for me now, it is just a part of my daily routine.