A series of simple exercises for mothers who suffer from a lack of time

Finding a free window in a mother’s routine is almost impossible, but that doesn’t mean you have to leave your health on the back burner. Although it may seem unbelievable, it is possible to stay fit amidst a hectic routine with family and work – thanks to… Quick workout.

With this logistical madness in mind, with hormonal changes, physical and psychological changes and sleep deprivation, physics teacher Lucas Florencio created a quick workout, lasting 15 minutes and 7 exercises, that can be done from anywhere.

“These are easy exercises to perform to improve conditioning, and they are also a bit difficult to adapt or readapt to your training routine,” explains Florencio. The physical educator recommends performing two sets of exercises of 40 seconds each and taking a 20-second break between sets.

Read more:

5 tips to reach your training and weight loss goals

Check out the sequence that will change your routine and quality of life.

How to do a quick workout at home

Cross climber

Lie on your stomach and raise your torso, resting on your toes and hands on the floor, at chest height. Move your right leg alongside your torso, and place your feet at waist height. Return your leg to the starting position and repeat the movement with your left leg.

Lie down and get up

Lie on the floor on your back and use your core’s momentum to get up, without using support.

Jump squat

Standing, place your feet parallel and shoulder-width apart. Keep your knees bent and your hands behind your head or in front of your body. Then squat down (as if you were sitting in a chair) and push up, fully extending your legs. Then return to the floor, and control the movement as you squat down again.

Consistency is key

Frankenstein’s walk

Stand with your arms extended in front of you, palms facing down. As you move forward, lift your right leg to extend it, forming a 90-degree angle with your body. Then lower your right leg to the ground, then swing your left leg in the same way.

Rush with dodge

Stand with your feet hip-width apart and your toes pointed forward. Then raise one leg in front of you, bending your knee at a 90-degree angle, until your thigh is parallel to the floor, then take a large step back.

Alternate belly knife

Lying on the floor, with your legs and arms straight, push your torso as if to “hug” your legs. Return to the starting position and do the same movement toward the other leg.

Sumo squat

Place your feet about heel-width apart (slightly further than your hip line). Next, begin the exercise with a downward motion, keeping your feet planted and bending your hips and knees. As you descend, drop your butt back and to ascend, contract your glutes and drop your body weight from the middle of the foot to the heel.

ready! Now just put it into practice wherever and whenever you want.

source: Lucas Florencio, physical educator and technical director at Smart Fit.