Attention all Dubai Mothers: If you can spare 10 minutes, we can guarantee you results. This very short article provides you with strength-training activities that can easily be adapted into your busy life.
Perform these like a circuit: Do one set of each exercise with minimal of 5 to 10 second rest in between. When you’ve done them all, grab some water and repeat the exercise twice more.
Chair Drops
Sit on the edge of a sturdy chair, with hands next to your hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back as close to the chair as possible, then push back up.
Do 10 to 12 repetitions.
Chair Squats
Stand in front of chair, with your feet hip-distance apart, remember to point your toes forward. Lean chest slightly forward. Bend knees, don’t sit! bottom on chair, then stand up again.
Remember to keep your weight in your heels and keep knees over toes.
Do 10 to 12 repetitions.
Butterfly Abs
Lie perfectly on your back and place soles of feet together: ensure you relax knees out to the side.
Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down.
Do 10 to 12 repetition.
Oblique Crunches
Lie on your back, with knees bent. Cross-left ankle over opposite knee.
Place right hand behind head and lift right shoulder towards left knee.
Do 10 to 12 repetition and switch to the other side.
Standing Hip Extension
Stand with feed hip-distance apart. Shift weight to right food, and extend left leg behind: lift and lower left foot, squeezing your glutes.
Use a stable chair for balance.
Do 10 to 12 repetition and switch to the other side.
Step – Ups
Place entire right foot on a stair or a sturdy platform, step up with left leg following.
Step down with left leg, reaching back about 12 inches: follow with your right.
Do this 12 times, keeping your chest well lifted, then switch sides and repeat.
Remember as you get stronger to do this with weights.
Modified Push – Ups
Get down on all fours, keeping your knees together.
Walk hands out and lift your feet: move hands slightly wider than chest.
Head, neck, back and glutes should be in alignment.
Keeping your abs tight throughout, bend elbows and lower chest towards the floor.
Press back up. Do 10 to 12 reps.
Tips to remember: Keep a food log! Writing down what you eat is one of the best ways to help you stay on track.