April 28, 2015
Lower Body Workout You'll Need Your Kids Around For
If you have kids, you have a great at-home gym set.
They love to play, and they love to be carried...why not keep your kids in the fitness loop and have them play a major role in you being able to get back in shape?
As always, please practice safely. Use a wall for support if you feel like you may need it, or practice next to a bed in a way that he or she can easily fall onto it.
If you are not ready to take on the extra weight, practice these exercises with your own body weight around the kids. What they see, they will learn.
And kids or no kids, make sure you maintain proper form with slow, controlled movements. Ask your doctor before starting a new fitness program.
(PS, To get the most out of this workout, squeeeeeze those glutes at the top of every movement. Hold the squeeze for a few seconds before starting your next rep.)
Warm up with a few minutes before starting.
Exercise #1. Squats
4 sets of 12
Exercise #2. Sumo Squats
4 sets of 12
Exercise #3. Glute Bridge
4 sets of 12
Exercise #4. Hip Bridge
4 sets of 10
If you don't have access to a balance ball, use the couch or some other comfortable platform for your upper body. Notice I have my ball slightly deflated to keep from rolling too much with them.
A hand lightly grazing the ground can also help with stability as you move your hips, if needed.
Exercise #5. Walking lunges
4 sets of 20 walking lunges (10 per leg)
If you feel uncomfortable practicing walking lunges with a child, you can either do them along a wall or simply do lunges in a stationary place.
**For an added boost, pulsate 5 to 10 times on the final rep of each exercise.
Finish your workout with some deep stretches or a Yin style yoga practice. If your kids have been helping you this far, they will probably help you go deeper into a stretch, as well.
Exercise #2. Sumo Squats
4 sets of 12
Exercise #3. Glute Bridge
4 sets of 12
Exercise #4. Hip Bridge
4 sets of 10
If you don't have access to a balance ball, use the couch or some other comfortable platform for your upper body. Notice I have my ball slightly deflated to keep from rolling too much with them.
A hand lightly grazing the ground can also help with stability as you move your hips, if needed.
Exercise #5. Walking lunges
4 sets of 20 walking lunges (10 per leg)
If you feel uncomfortable practicing walking lunges with a child, you can either do them along a wall or simply do lunges in a stationary place.
**For an added boost, pulsate 5 to 10 times on the final rep of each exercise.
Finish your workout with some deep stretches or a Yin style yoga practice. If your kids have been helping you this far, they will probably help you go deeper into a stretch, as well.