Home HEALTH & FITNESS EXERCISES FOR BUSY MOMS

EXERCISES FOR BUSY MOMS

by MyParisTexas
0 comment
Being a mom is one of the most time-consuming jobs any woman has. Between school, daycare, cooking, cleaning and everything in-between, the last thing on your mind is probably going to the gym.
We recently caught up with mother, wife, business owner and fitness trainer, Chelsie Michael,  who shared some quick and easy exercises you can do at home.
While Chelsie may be a stay-at-home mom, she keeps busy taking care of not only two little boys but also two businesses, The Vine Boutique and CrossFit Paris, that she runs with her firefighter husband, Caleb.
Check out these great exercises you can do holding your little one or you can use a baby-carrier or stroller!
EXERCISE ONE: SQUATS
This can be done with your baby held away from your chest and raised into the air as you rise up or close to your chest.
1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider.
3. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
5. Keep your body tight, and push through your heels to bring yourself back to the starting position.
EXERCISE TWO: SIT UPS
This exercise can be done with your baby sitting at your feet or they can sit on your stomach and you can do a stomach crunch as opposed to a full sit up.
1. Lay on your back with bent knees and feet flat on the ground.
2. Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles, and gently lift your head first, followed by your shoulder blades, coming into a full-sit up position.
3. Hold the position for a second, and with control, come slowly back do to lying on your back.
4. This completes one full sit-up.
EXERCISE FOUR: JACK-KNIFE SIT UP
This exercise can be performed with your baby laying on your chest.
1. Start in a sitting position, arms on the ground slightly behind your back and bring your knees up to your chest so feet off the ground.
2. Extend your legs fully making an angle of 35-40 degrees with the floor. As you extend your legs, lean your upper body back slightly.
3. Return to the initial position, inhale as you do so.
EXERCISE FOUR: PUSH UPS
Lay your baby down under you when in a plank position and as you come down give your little one a kiss.
1. Come into plank position with your arms and legs straight, shoulders above the wrists.
2. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
3. If this is too difficult, do this exercise with your knees on the floor.
EXERCISE FIVE: TRICEP DIPS
This exercise is great with a baby carrier (on your front side).
1. Position your hands shoulder-width apart on a secured bench or stable chair
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
6. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
EXERCISE SIX: SQUATS WITH STROLLER
This exercise is similar to our first squat, just with a stroller.
1. Stand with your head facing forward, your chest held up and out and your hands on the stroller.
2. Place your feet shoulder-width apart or slightly wider.
3. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Push the stroller slightly forward as you squat.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
5. Keep your body tight, and push through your heels to bring yourself back to the starting position. As you raise up, pull the stroller close to your body again.
EXERCISE SEVEN: LUNGES WITH STROLLER 
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Hands on the stroller.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. Push the stroller forward as your body lowers.
CrossFit Paris, TX offers Northeast TX a state of the art CrossFit facility, the latest in functional fitness, and certified instructors to transform your fitness lifestyle.
First class is free. First responders/teachers/students & military receive 20% off their monthly membership.
Class Schedule:
Monday- Thursday: 5am, 8:30am, 10am, 4:30pm & 5:30pm
Friday: 5am, 8:30am & 10am
For more information on classes, gym memberships, private coaching and more, contact Chelsie Michael on 903-495-8896
info@crossfitparistx.com
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume this risk of any resulting injury.

PHOTO CREDITS: 1ST STREET MEDIA.

SOURCE: CHELSIE MICHAEL OF CROSSFIT PARIS.

Related Articles

Leave a Comment