Do you have trouble fitting exercise into your busy day with the kids? Here are a few moves you can do anytime in your home without any equipment other than a mat or carpeted floor. These moves will work all the muscles in your core, arms, and legs, and don’t take too long to do.
1. Hand to Knee Balance – Get down on your hands and knees on a mat. Make sure that your hands are directly under your shoulders and your knees are under your hips. Extend one arm out in front of you, then engage your abs and extend the opposite leg out behind you. Make sure that your back stays flat. Then, move your extended hand and knee in towards your stomach so that the two touch just under your belly button. Return to the extended position and repeat 10 times on both sides.
2. Pelvic Lift with Leg Extension – Lie down on your back on a mat with your knees bent so that your feet are flat on the floor, hip-width apart. Engage your abs and lift your hips up to the ceiling, pressing your feet and shoulders into the ground. There should be a straight line from your ribs to your knees. Then extend one leg so that your thighs are parallel. Gently set that foot down and extend the other leg, then lower your hips back down. Repeat this 10 times.
3. Elevated Push-Up. Use a flat elevated surface that is approximately hip height, such as a sturdy table or chair. Put your hands on the surface and keep your arms straight so that your shoulders are above your hands. Your chest should be in line with the elevated surface, your legs should be straight back, and you should be up on the balls of your feet. Now lower yourself down to the top of the surface, keeping your elbows tucked in and your body stiff. Let your chest barely touch the surface, then push back up to straight arms. Repeat 10 to 20 times.
4. Side Plank with Leg Raise – Lay down on your side with your shoulders and hips stacked. The arm closest to the floor should prop up your head and upper body. Make sure your whole body is straight and that you aren’t bent at the torso. Then carefully lift your body off the floor by pressing with your feet and elbow. When you feel supported, lift the upper leg straight up as high as you can using your core for strength. Slowly bring the leg back down and repeat 10 times. Then turn over and do the other side.
5. Stationary Caterpillar – Get into a plank position as if you are about to do a push-up. Your hands should be on the floor right under your shoulders with your arms straight. Your legs should be straight out behind you. Now slowly walk your hands back toward your feet. Let your hips push back and up and keep your feet pushing into the floor. Go as far as you can while keeping your legs straight, then walk back to the starting position. Repeat 10 to 15 times.
Cathy Norton has worked as a Registered Nurse in various hospitals for over 20 years. She also owns the site www.becomingacna.com which offers resources for those looking to become a Certified Nursing Assistant.
