The pressures of contemporary life make it quite difficult for the parents to find adequate time for performing exercises on a daily basis. In fact, working out might seem to be a Herculean task during this pandemic situation when you need to take care of your household chores as well as other essential tasks. While it is not possible for us to control things such as an unpredictable virus, there are several simple ways for incorporating activities and movements into our daily lives.
It has been recommended by the experts that adults should perform at least 150 minutes of workouts every week, which happens to be approximately 30 minutes every day, 5 days a week. This might seem to be somewhat easy in case you have access to a pool, gym, park, or any other facility. When confronted with being home-bound and also having limited availability of space, equipment, and time, it will be imperative to become creative with your workout sessions.
The good thing is that working out at your residence does not have to be boring, and there are plenty of ways to enjoy yourself while doing so. Below, we have mentioned some of the best home workouts for busy parents.
1. Push-up/Clap Push-up
Start in a conventional push-up position. Make certain that the hands are somewhat wider as compared to shoulder width while your fingers are slightly pointed out. It is imperative for the elbows to come out approximately 45 degrees relative to your body and you should be maintaining a neutral spine position through and through. Squeeze your glutes, brace your abs, and lower your system as one particular unit. Following this, push up. Your repetitions should be performed in a controlled way. In case the push-ups happen to be easy, increase the difficulty by converting them into a tense “clap push-up”.
After lowering down, engage your glutes and abs, and then clap your hands after exploring off the ground. Return to the lowered push-up pose, keeping your body taut.
2. Jump Lunge
Make it a point to stand upright. Use your right leg to take a step in the forward direction, and bend the knees such that both legs happen to be 90 degrees. The right knee should be aligned with the ankle while your left knee should hover over the floor. This is known as the lunge position.
While you are in the lunge position, explode up and then leap into the air. While you are air-borne, alternate your legs such that you end up landing with the other leg which is in the front position right now. Go on alternating your legs for the number of repetitions desired.
3. Towel pikes
Get in a push-up pose with the spine neutral and the torso engaged. The movement has to be initiated by driving the hips up in the direction of the ceiling without bending the knees. Go back to the initial push-up position and the hip lift has to be repeated for the number of reps desired.
4. Barbell thrusters
Start by sitting on the floor with the upper back supported against a bench while a weighted barbell is placed at your feet. The barbell has to be rolled up to your waist (a pad can be used for providing support), and bend the knees such that your feet are flat on the floor. Also, extend the hips while leaning back onto the bench. Make certain to hold onto the bar so as to prevent it from falling.
5. Dumbbell Squat and Press
Commence in a squat pose with the dumbbells at your shoulder height. Do a squat while pushing the hips back, keeping the feet flat, and lifting up your chest. Drive the weights directly overhead while standing back up. Following this, lower back the weights to your shoulder height prior to starting the subsequent rep.
6. Single-leg Dumbbell Deadlifts
While bending slightly in one leg, put your upper body in the forward direction and lower torso while extending the other leg behind. Try to hinge your body from the glute and the hip. Also, a neutral spine position has to be maintained during this workout. While keeping the dumbbells close to your body, lower them in the direction of the ground. Make certain to come to a halt around knee height. At this point, you should be feeling a stretch on the glute or hamstring area of the standing leg. Return to the initial position by actively squeezing the glute, pulling the hips through, and standing up tall.
7. Push-up and Knee Tuck
Commence in a push-up position while engaging your abs, and your spine should be kept in a neutral pose and your feet on a towel or sliders. Perform a conventional push-up for initiating the movement. Bring both of your knees in the direction of your chest while returning to the top position. While extending your legs, go into your subsequent push-up immediately. Continue this process for the number of reps desired.
8. Doorknob Squat
In spite of appearing silly, it is going to work well. During each morning before your kids wake up from their sleep, make sure to perform 10 squats each time you touch the doorknob. On average, an individual will be touching the doorknobs approximately 6 to 8 times during their morning routine. In this way, you will be doing approximately 60 to 80 squats even before eating breakfast. This happens to be a wonderful bodyweight workout as well as an effective calorie burner since you will be using your leg muscles.
9. Baby bridge
This particular workout is effective for strengthening your lower back as well as hip mobility, and it is also excellent for any person suffering from knee or hip concerns. You simply require a mat for performing this workout, and that’s all! Place your hands on both sides of the spine for receiving support. Lie down with the back flat against the floor while your arms are fully extended. Moreover, the toes must touch one another plus the knees should be bent such that your feet are on the ground. It is imperative for your head to touch the mat lightly, although this might vary according to your height or body type. Plenty of energy will be required to perform this workout given that the glutes happen to be amongst the largest muscle groups within your system.