If your children are young enough that they still take naps during the day, don't let that time go to waste or if you're just at home alone, instead of having a tempting candy or junk food, just do something good to your body and well being.
Instead, do some simple exercises at home to improve your cardiovascular health and tone your muscles. Warm up first, then do a series of cardiovascular exercises and strength-training moves that work your entire body.
Warm-Up Exercises
Warm-up exercises prepare your muscles for a workout and might help prevent injury as well. Warm up for five to 10 minutes before exercising, the American Council on Exercise recommends. Do the cobra stretch. Lie on your stomach with your hands under your shoulders and your toes pointed. Exhale, engage your core muscles, press your hips into the floor and curl your chest up. Slowly lower your chest back to the floor, extending your spine. Do six to 12 pelvic tilts. Lie on your back with your knees bent and your arms out at your sides. Exhale, press your lower back into the floor and hold. Don't tilt your hips as you press your back down. Inhale, tip your pelvis up, creating an arch with your lower back. Do this without lifting your hips. Walk or march in place as additional ways to warm up.
Cardio
Cardiovascular exercises help you burn calories, tone your muscles and improve your health, notably the health of your heart. Jogging in place or jumping rope are effective cardio exercises that you can do at home. Do jumping jacks to get your heart pumping. Stand with your feet together and your arms at your sides. Jump up, bringing your legs out to the side and your arms up. When you land, your legs will be wider than your shoulders. Clap your hands together as you land. Jump back to your starting position, and repeat the exercise 15 to 20 times. If you have home gym equipment, a stationary bike, treadmill or elliptical machine are all effective ways to fit in cardio exercises while your children nap.
Strength Training
When you strength train, you build strength, increase the size of your muscles and improve your endurance. Handheld dumbbells are an effective way to give your muscles a workout. Dumbbells come in a range of weights and are easy to use in the comfort of your home. Do biceps curls. Hold the weights in your hands with your palms facing up. Press your elbows into your hips and slowly curl the weights toward your chest. Lower and repeat eight to 12 times. Lunges strengthen your lower body and core. Put one leg out toward the front and the other leg behind you. Stabilize your body so it doesn't wobble. Lower your body down until the thigh on your front leg is parallel to the floor, but don't let your knee pass over your ankle. Hold your position for two or three seconds, raise your body back up and then repeat eight to 12 times. Switch sides and repeat. Pushups and situps are effective strength-training exercises as well.
Considerations
Always ask your doctor before starting a new exercise program. If you have recently given birth, wait until your doctor approves physical activity before starting to exercise while your children nap. Start slowly with any new exercises. Do only as many repetitions as you feel comfortable doing. Stop any exercises that strain your muscles to the point of pain. Cool down by walking in place or stretching to complete your workout.
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