Every mom should still have time to workout, whether it’s with or without the kids. Janis Ellis-Claypool, director of FIT MOM Kansas City shared some ideas that expecting moms, new moms or veteran moms can try.
1. Step back lunge with bicep curls — builds lean muscle mass in the quads and glutes (thighs and butt) – adding the bicep helps to multitask (as many mothers need to do!)
2. Wide squat with overhead press- – builds lean muscle mass in the quads and glutes, – adding the overhead press challenges the shoulders and increases the heart rate, which helps to burn fat.
3. Calf raise with triceps — builds lean muscle mass in the calves, and multi-task by adding the triceps.
With each of these moves, Ellis-Claypool says she tries to use the overload principle — lots of reps, good form and quick repetitions. This helps to increase heart rate (to burn fat), and force the muscles to respond. For a beginner, a minimum of 12 reps each, for a set of 3 is a great start.
