We know, you're too busy to work out. You have your kids and career to attend to, but these easy exercises will help you stay in shape to handle all of your responsibilities.
Parents are busy people, but you knew that.
You also know that business can seriously put a damper on any proper exercise and nutrition plans. Emily Hutchins, Master Nike Trainer and owner of On Your Mark Coaching + Training, has seen this first hand as she works with everyone from professional athletes to stay-at-home moms. That's why she focuses on functional exercise — exercises that can easily fit into everyday lives.
So, to help you get fit and healthy, Hutchins shares six exercises and some nutrition tips that are easy to build into a daily routine. She suggests doing 12 reps of each exercise. The whole series should only take 15 minutes of your day.
Exercise 1: V ups
Lying on your back, lift your shoulders off the ground at the same time as your legs to make a V and try touching your fingers to your toes.
Nutrition tip: A great, quick pre-workout snack is an apple or banana with almond butter.
Exercise 2: Bodyweight Squats
Standing with feet hip or shoulder width apart, sit back into your heels, and come back up using your legs and butt.
Nutrition tip: Don't forget to hydrate throughout the day. Having a water bottle on hand at all times will help you drink more.
Exercise 3: Burpees
Get your heart rate and sweat on with burpees. All you have to do is go down to a plank position, jump legs in towards your chest, jump up, and then jump back down into a plank position!
Nutrition tip: Combine your favorite fruits, plus spinach or kale, for a great post workout smoothie. If you wish, you can also add in a plant-based protein for an added boost.
Exercise 4: Dead bug
This exercise is meant to target your core while creating mobility through the shoulders, hips and middle back. Lying, keep your core tight and extend one arm and one leg apart, pull back to center and repeat on the opposite sides.
Nutrition Tip: Eat meals with lots of color — mostly fruits and vegetables — alongside a heavy dose of protein.
Exercise 6: Bird/Dog
This is a classic core exercise that emphasizes lower back strength and balance. If you've never done it before, the first few reps may seem awkward and difficult to balance, but here's the basics: keep the core engaged, extend one arm and the opposite leg then alternate.
Nutrition Tip: It's important to have a good post-workout meal. Hutchins suggests protein-rich sources and healthy fat like eggs and avocado, chicken and avocado, quinoa, chicken and avocado bowls, or leafy green salads with chicken and avocado.