When can I exercise? This is a question that every mother mulls over amidst diaper rash, fervent cries and adorable gurgles. As a new mother, your world revolves around your newborn, and balancing life as a home maker but as a working mother, it can be quite a juggle. Keeping fit is essential and necessary to tackle the day with ease. We have created a new workout plan that fits every mother’s schedule and all you need is 10 to 15 minutes a day.
The writer Manish Jaswal is the director of Spa. The exercises have been performed byShalini MS, a fitness instructor.
Side Bend
The side bend with a resistance band helps develop muscle strength and enhances spinal mobility. As a result, it improves posture. When you do this exercise, it is important that you do it sideways and avoid twisting your body.
- Stand on the middle of the band with your feet shoulder-width apart.
- Hold ends of a resistance band to your sides, taking out any slack n Lean slowly to your left, sliding your left hand down your leg. At the same time, pull the band up along your right side. Slowly return to starting position.
- Flip the motion, and repeat on the other side.
- Do 10 to 15 repetitions of two sets each.
Chair Dips
This is an easy workout that has a sculpting benefit specifically targeting and strengthening the triceps. As you incorporate this exercise, you will notice quick results overtime. As for equipment, you will need a sturdy chair.
- Sit upright on the edge of a chair; place your hands on the chair, next to your hips.
- Your arms should be straight and fingers hanging off the chair’s edge. Your knees should be bent with feet flat.
- The weight of your body is supported by your hands as you slide your hips off the chair.
- Perform the dip by bending your elbows to lower yourself and then straighten your arms to return to the starting position.
- Do 10-12 repetitions of two sets each.
Bridge
The bridge workout is a lower body compound exercise. The bridge, being a resistance exercise, uses your body weight and effectively targets the glutes and quadriceps.
- Lie on your back, with your knees bent and heels close to your bottom.
- Your feet should be shoulder-width apart and flat on the floor.
- Raise your hips up to create a straight line from the knees to the shoulders.
- As you come up, tighten your abdominal and buttock muscles. Make sure your feet are flat on the floor.
- Do 12-15 repetitions of two sets each.
Mini Crunches
Crunches are a great exercise for building strong abdominal muscles. If performed correctly and regularly, crunches can help improve balance. They are also core strengthening exercises which work the chest, abs and obliques.
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands slightly on either side of your head, do not lock your fingers or pull the head up.
- Push the back onto the floor to engage the abdominals.
- Begin to roll your shoulders off the floor. n Your shoulders should be raised above the floor, and the lower back always remains on the floor. n Tighten your core and hold the position at the top, then slowly move back down.
- Do 12-15 crunches of two sets each.
Lateral Band Walk
This exercise might look strange and effortless but when you do the lateral band walk, it helps build stability in the hips, helps engage the deep muscles that stabilise the pelvis.
- Put your legs into a loop band and see that it is firmly above the ankles.
- Place your feet shoulder-width apart to create tension on the band.
- From a half-squat position, shift your weight to the left side, stepping sideways starting with the right leg.
- Move the standing leg in, but band taut.
- Do 8-10 repetitions, 2 sets each, alternatively.
