This week’s violent winter storms have given southern California moms a new appreciation for staying home. While the couch and hot chocolate look tempting, give yourself an indoor home workout first:
- Begin with high marches for 30 seconds, followed by jumping jacks for 30 seconds.
- Bring your back knee towards the ground into a runner’s stretch. Leave your front knee stable.
- Roll your shoulders and gently stretch one arm in front of your body, holding it at the elbow with your other arm.
- Follow with plie squat stretch for 30 seconds.
- With legs a little further than shoulder width apart, do 10 slow squats. Focus on keeping your core tight and your bottom out.
- Speed it up to 20 low and fast squats, maintaining a low position the entire time.
- Return to 10 slow squats.
- Continue with a slow squat, adding a lateral kick to the right as you come up. Repeat for 10, and then switch to the left side for 10.
- Finish with 10 squats with a jump. If you need a lower impact, squat and come up on your toes.
- Using arm weights, bands or a three to five pound equivalent (bags of sugar, flour, etc.):
- With legs shoulder width apart and elbows close to your sides, curl your arms up and down for 20 bicep curls.
- Continue, alternating arms for 20.
- Change the movement so you’re raising your arms out to your sides and up for 20.
- Continue, alternating arms for 20.
- Standing in a slight lunge, raise your arms back for 20, to work your triceps.
- Remove the weights, stand with your arms straight out, and move them in small circles for 20. Switch directions for 20.
- Finish with a set of 10 standard pushups, modified at the knees if necessary.
- Lay on your back with your knees bent and feet a little further than shoulder width apart.
- Tilt your pelvis up slightly and tighten or “engage” your core stomach muscles.
- With your hands behind your head, lift your upper back up and down for 20 slow and controlled reps.
- Raise your legs and bend your knees, forming a tabletop position with your shins. Continue crunching for 20.
- Rest your head back onto the ground and pull your knees into your chest, stretching your lower back.
- Raise your legs all the way until they are straight but not locked. Continue crunching for 20.
- Begin a scissor movement, bringing one leg towards the ground (but not touching) and using your biceps to bring the other leg towards you. Keep your core muscles engaged and continue for 20.
- End with a plank by lying on the ground face down, with your elbows and forearms underneath your chest. Lift yourself up on your forearms and your toes. Keep your bottom down and your body straight.
- Tighten or “engage” your core stomach muscles. Hold for 20 seconds. Rest, repeat.
- Finish by giving yourself all the time you never usually have to stretch!
- Assume the runner’s stretch position again for both sides.
- Bend your knee and grab your ankle, keeping your knee straight down, and gently stretch the front of your thigh.
- Lean against a wall with your heels flat and gently stretch your hamstrings.
- Sit down with your knees out in a clamshell and your soles of your feet together.
- Extend one leg without locking the knee, then switch legs.
- Put the palm of your hand against a wall, and holding your arm straight, bring your shoulder forward. Repeat on the other side.
- Finish with some deep breaths.
Don’t forget that household chores can burn significant calories! Try squats while you’re cooking, taking lots of trips up your stairs, folding laundry standing up, and vacuuming, sweeping and mopping. Visit the Calorie Control Council’s Get Moving Calculator to see your results!