Have you heard that sitting is the new smoking? Americans are spending more time sitting than ever before and this lifestyle is having obvious negative health impacts.
Think about it – you drive through Starbucks to start your day, sit at your desk or in meetings, sit in the car picking up kids and taking them to soccer practice, and then end your day with even more sitting time at the dinner table and maybe in front of the tv.
As moms, we do a lot every day. We can multi task like no other. And while we are super busy and feel like we are hustling around constantly, unfortunately we are also sitting. A lot.
I build workout time into my busy schedule. It’s not always convenient but I make sure I get a burn in most days of the week. More days than not, I ensure this includes an actual sweat session at the gym. But other days where I know that is not possible, I build in something at home. My current favorite workout is what I am naming the At Home Booty Burn.
Time Needed: 10 minutes (more if you want to repeat or do more reps)
Equipment Needed: A stool/chair
Purpose: Say goodbye to that mom butt!
Move 1: Step Ups
- Start standing on a chair or stool
- Higher = more challenging. See picture for two options
- Bring one knee up
- 90 degree in line with hip for advanced
- Slightly up for beginners
- Lunge down bringing that knee that was bent and up back at an angle behind you
- Once you hit a full lunge, pop back up to starting position
- Repeat 15 times then switch legs
- Aim to work up to 3 sets of 15 on each leg. It. Will. Burn.
Move 2: Hip Thrusts
- Lay on your back, plant your feet on the floor as pictured. Shoulder blades and booty on the floor.
- Raise your hips as high as you can towards the ceiling keeping your feet and shoulders on the floor.
- Hold at the top, squeeze the booty and slowly lower
- Challenge, pulse up and down in small movements
- Aim for 3 sets of 15.
Move 3: Extended leg ups
- Start on all fours (knees and palms down)
- Extend one leg out keeping in line with your back as pictured
- Simply move your leg up and down
- Note, the challenge is not how high your leg goes, you want it to be a small movement to most effectively work the muscles and not add pressure on your back
- Keep your hips still and put the work into the booty
- Up/Down= 1 rep
- Aim for 3 sets of 30 reps
REPEAT as time allows and as your fitness level increases
STRETCH (touch your toes, shake it out, etc)