A few weeks ago I shared my 11 Life Hacks for Moms relating to all things LIFE, more specifically how to balance the nutrition side of it as a busy mom…no scratch that…as a busy “human” (mom, dad, man, or woman). This week, we’re talking about the “E” word…the word that scares most moms because we have no time to fit it in!!! I’m sure you know exactly what I’m talking about…exercise. #Eeek. Don’t you feel a bit overwhelmed just at the mention of the word? I get it…I used to be the same way until I realized I didn’t actually HAVE to carve out a full hour at the gym to meet my fitness and body goals. I mean, let’s face the reality…we just don’t have that kind of time most days!!!?Luckily, being fit and feeling good about your body doesn?t require an exorbitant amount of time spent in the weight room.
Along with my good friend and fellow mommy (of 6!),?Deborah Goodman?(go follow her if you don’t already?I love her), I?ve compiled a list of our favorite total body moves that can be done in the comfort of your own home whether your kids are running around you or not. Each of the movements requires minimal equipment or can even be done with just your body weight.
With some basic knowledge of these movements, you can structure phenomenal workouts to get you the results you are looking for…AT HOME! PS: Even if you are in great shape already, these moves will kick your booty when done right!
To make it easier for you to understand movement standards, I made a couple of vids for you, with a recap and notes below each. First up…the?stability ball!!!!
- Hamstring Roll-Ins: These will activate your posterior chain better than anything else I’ve done at home. Nice and controlled is the name of the game here.
- For Extra Glute Stimulation, add a Band: As you roll the ball up, press outward with your knees for additional medial glute stimulation.
- Advanced: Single Leg: This one can be tricky, so be patient with yourself.
- Plank Ball Roll-Ins: The muscles targeted here are the shoulders and the core. Balance and coordination are also challenged.
- Beginner: Tuck?
- Advanced: Pike
- Stability Ball Push Ups: These chest, shoulder, and tricep moves take balance to another level. 😉
- Beginner: Hands on Ball: Activates core and challenges balance.
- Advanced:?Decline with Hands on Floor: Only attempt these once the beginner ones have become very easy for you.
- Toe Touches: No, not cheer jumps! These toe touches are core and ab moves. WARNING: Those with Diastasis Recti should NOT do this unless cleared by a doctor.
- Beginner: NO BALL: Simply lift toes into the air touching with your hands.
- Advanced:?Pass ball from hands to feet, then feet to hands as you contract your abs.
- Standard Ball Crunches: Diastasis Girls…these are okay to do. Ensure you breathe out and?draw in as you contract! Focus on pausing and squeezing vs fast quick pulses.
- Beginner: Ball High?
- Advanced: Ball Low: Feel free to add weight.
Note: Don’t have a stability ball? Get an amazing one here.
Next up…resistance?bands!!!
- Lateral Squat Walks: Keep toes pointed forward and knees pressing OUT, over your toes. Be aware of keeping weight in your heels.
- Modification One: Stay Low: This helps keep that burn the entire time. I do it this way half the time, and the vacation above half the time.
- Modification Two: Forward/Backward: Keep your weight in your heels as much as possible, and stay low.
- Air Squats: By adding a band to this simple move, you will activate your glutes MUCH more!
- Advanced/Cardio Modification: Pop Squats: This can be done with an aerobics step as well, but when I band these, I do them on flat ground.
- Hip Thrusts: Traditionally done with a bench, I take it to the floor and just use a band occasionally. LOVE THESE…you will control the resistance with the amount of pressure you give with your knees pressing outward.
- Squat Kickbacks: I’ve found that by using a grippy band for these, the band will stay high and not drop to your feet. Great for the booty!!
- Side Hops: Takes those lateral squat walks to another level by adding in a cardio component.
NOTE: The bands I’m using in the video are listed below…
Orange SlingShot Hip Circle (size Small/Medium)
Black Grippy SlingShot Hip Circle (size Large/XLarge)
Dumbbells
You can add weights or dumbbells to many of the exercises above for added resistance and load. If you don?t have dumbbells and don?t want to spend money on them, use gallon water jugs. They?re the cheapest 8 lb weights on the market! 😉
Recommendation
Look at each of these moves as a la carte menu items that you can mix and match as you please. My recommendation is to pick 3-5 each session and perform 3 sets of each for starters, working up to 5 sets of each. An appropriate number of reps for each set is anywhere between 10-20, and make sure to take a day of rest between each muscle group. So if you are working predominantly glutes and legs one day, do upper body or cardio the next day before working those hot buns again.
So ladies…get your band and your ball, and get moving!!
Xoxo,
Heidi
What I’m wearing:
Tights: Reebok Dance Shattered Glam
Shoes: Reebok Hayasu
Related reading:
Exercise? It?s A Family Affair!
No Time for Exercise?
#MomLife: 11 Life Hacks for Getting Fit
All About Exercise
Transformation Tip | 5 Minutes to Fight Fat and Get Fit
Commercial Break Workout: Total Body Blaster
60 Responses
Great use of the bands. Losinglbslivinglife
Hi Team Powell! I can only afford to get one band and I’ve seen you with the pink one as well as the black and orange mentioned above. Would you recommend the black or orange over the pink if I can only get the one? I’ll be doing the at home exercising and I’m 5’2 and 106 lbs. Thank you so much!
Hi Pamela: You use different sizes for different exercises, so I’d choose the size that will allow you to do more of the exercises you’d like to do. Heidi outlines which band she uses for which exercises in this post. These bands are amazing! 🙂
I just wanted to say that one day I saw Chris on Dr. Oz and just caught him say that if you take your weight times eight and add 200, that is how many calories you should eat in a day to lose weight. I put the info in the back of my mind and went about my business. After a horrible dr. appt. where my weight was at its highest and my blood sugar was two points away from being diabetic, I decided to put the info from Chris into practice. Three months later, I am down 30 pounds! I never thought I would be able to lose weight again, so I just gave up trying. Thank you so much for that info you gave on Dr. Oz. I never really knew just how many calories you were allowed. Now as I lose, I adjust my caloric intake. I plan to continue until I reach my goal. I am a little nervous about that, because I am still not really sure how many calories I should be eating once I reach my goal, but I’ll cross that bridge when I come to it. My husband is now doing it too. I think I can do this now for the rest of my life. Thank you! PS. I can’t wait to go back to the drs!
Hi Barbara: Congratulations – this is awesome!!! You got this! 🙂
Is it important to have the black band for the two exercises you use it for in the video or could you use the orange band for all of them? Just wondering if it’s necessary to buy both?
Hi Lindsey: Each band has a bit of a different resistance, but if you can only get one band, you should be fine!
I love doing crossfit but unfortunately going to the box seems more like a luxury these days with my 2 daughters. This is a great workout for those days when dad travels and I just can’t get in. I especially like the ball push ups. Keep the great coming!
Having 2 littles, finding ways to make working out easier is a must! Awesome tips!!!
I’m going to start adding some today! ?