Category Archives: training

Strength Training for the Working Mom

When you say strength training, a lot of people think that it is only a man’s game. However, even women can also benefit from pumping some iron. By combining weightlifting and fitness supplements, you will be able to tone your muscles faster and achieve that curvaceous and strong body that you desire. In addition, you will be able to sleep better, burn more calories, and reduce your risks of acquiring diseases.

Adding strength training to your fitness plan is not as hard as it seems. Even mothers who are both working and tending to their child’s needs can definitely do it. If you want to stay fit and strong, you only need a few minutes for this type of exercise. So to help you get started, check out this short post to learn more about strength training tips for the busy mom.

1. Do some squats

The good thing about squats is that you can do them anytime and anywhere. If you feel too bored at work, take a break first and do a set of squats. To do this, remove your shoes first and stand up. Make sure that you feet are at least shoulder-width apart. Then, start to squat down slowly, ensuring your knees never pass your toes and your weight remains in your heels throughout the movement.  You don’t have to aim for a specific number of repetitions. Just do as many as you can.

2. Use Free Weights

Examples of free weights are barbells and dumbbells. This type of fitness equipment is smaller and compact. Having a pair of free weights at home or in the office can be quite handy if you feel like you want to exercise on a slow day. This type of fitness equipment strengthens your core muscles, biceps, triceps, and back muscles through a wide range of motion. Be sure to research proper form before getting started.

3. Glute Bridge

Place an exercise mat on the floor and lie down while placing your arms at your sides. Bend your knees and then keep your feet flat on the ground. Then, slowly lift your hips while keeping your head and shoulders flat on the floor and squeeze your glutes at the top. After a few seconds, lower your hips again, and repeat the process for 12 reps.

4. Push-ups

If you’ve never done push-ups before, there are lots of ways to get started. You can do it against the wall first. But once you get used to the routine, challenge yourself and progress to lower and lower elevations, even if you can only do one or two at a time.

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