Really? – you may say… well yes you can! Of course if you want to go the whole hog to get fit or lose baby weight, you will need to do more varied exercises to ensure you focus on your body for better results… but these 6 home workouts you CAN do whilst watching TV and CAN help you to shape up at the same time! Perfect yes?!
So you’re at home with the kids on holidays, need a rest between your busy tasks, want to enjoy TV with the little ones or settle baby down…implement the ‘little and often’ theory with 5 or 10 minutes here and there and if you’re in post-pregnancy phase this is proven to help!
It is still important that you exercise correctly that’s why we give you DO’S and DONT’S for each home workout in our FitMama App.
This quick exercise tones your inner thighs and buttocks. It’s Ideal to do in front of the TV, your computer or while you’re doing any other job that requires you to down.
While watching your favourite movie, sit back straight on your chair, bring your feet together until they’re almost touching and put a rubber ball between your thighs, close to your knees.
As you exhale, squeeze the ball without moving any other parts of your body except for your thighs, keep squeezing and hold for a while.
Then release. Repeat this exercise 15 times or even do 3 rounds of the 15 times in rotation with the next exercise. Home workouts for your thighs after childbirth are perfect as they help to help tighten the lower region which becomes weakened when you have a baby. Perfectly gentle yet toning post-pregnancy home workouts.
Don’t curve your spine.
Keep your back straight. Feel your inner thighs and buttocks working.
If your programme of choice isn’t your favourite (but you are still asked to “watch it with me mummy” then sit on a chair or sofa, or on the floor with your legs crossed. Join your hands so that they point to the ceiling, and hold a medium-sized ball between your elbows, against your chest.
Lift your elbows whilst holding the ball between your arms until your upper arms are parallel to the floor.
Straighten your spine, drop your shoulders and squeeze the ball with your elbows.
Then release. Repeat this home workout 15 times.
Don’t lift your shoulders, don’t lift your elbows too high.
Keep your back straight, your upper arms should be parallel to the floor…
Hopefully you can find a wall to touch with your hip and still manage to watch the TV screen.
To work on your obliques and improve your waist line, stand up straight with your right side touching the wall, and legs shoulder-width apart. Lift your arms straight above your head.
Now, breathe in and slowly lean to the left, stretching your upper body, keeping your head right in the middle of your outstretched arms. Your hip can rest against the wall. Stop when you feel the maximum stretch.
Breathe out slowly and bring your body and arms back to the starting position.
Repeat this movement 15 times on each side. In all, make 3 rounds of 15 repetitions on each side so your left and right get equal amounts of movement.
Don’t shorten the lower side of your body when you lean.
Keep your shoulders away from your ears. Feel the stretch in your side with every bend.
This will help you get rid of your mummy tummy. It’s simple but it’s really effective if you do it correctly.
Lie on your back and clasp your hands behind your head. Draw your knees up towards your body so that your shins and thighs make a right angle; keep your ankles and knees together and your shins parallel to the ceiling.
Breathe out and press your lower back into the floor, keeping your legs in the same position.
To make sure you’re doing this properly put a small, soft piece of clothing under your lower back, and imagine that you are crushing it.
Repeat these movements 15 times to complete this set of exercises.
Do not lift your shoulders while pressing into the floor.
Keep your shoulders and neck away from your ears. Make sure your shins are still parallel to the ceiling.
With your TV screen in front of you, stand behind a chair or table or just a sofa and place your hands on the back of it to support you; your legs should be shoulder-width apart.
Breathe in slowly and lower yourself into a squat, pushing your bottom away from you as if you are sitting back on an imaginary chair. When your thighs are parallel to the floor,
breathe out and slowly lift up to the starting position, using your buttock muscles to lift you.
Repeat this squats 15 times or make 15 repetitions in rotation with the next exercises to make 3 rounds of this workout (Superset).
Don’t squat too deeply, and make sure your thighs are parallel to the floor.
Make sure your knees stay in line with your feet as you squat. You can hold onto any steady surface, so you can focus on working those buttock muscles as you lift from a squat.
To firm up your calves stay in the same position with a support in front of you.
Place your hands on it and your feet together.
Raise your heels and stand on tiptoes,
then slowly lower your heels towards the floor, but make sure they don’t make contact.
Rise up and down on your toes 15 times.
In all do 3 sets of 15 repetitions in rotation with the previous exercise in the Superset from our FitMama App.
Don’t touch the floor with your heels. Your lower back is not arched.
Keep your body and legs straight.
DISCLAIMER: DO CONSULT YOUR PHYSICIAN before starting this postnatal home workouts.