10-Minute Workouts to Do While Baby Naps (Part 2)
We continue on 10 minute workouts for you as baby naps. These come in quite handy as you need to keep your fitness levels up.
Fitness expert Carla Birnberg, who founded MizFitOnline.com, shows you how you don’t need a gym to get active.
What you need : Two soup cans or water bottles.
The moves :
If you typically loathe push-ups, try doing them against a wall, allowing it to take most of the weight. With your hands resting on the wall in front of your chest, arms shoulder-width apart and extended, and your body making a straight line, bend toward the wall slowly and then return a little quicker, inhaling on the way “down” (or toward the wall) and exhaling on the way “up” (or away from the wall). “Think about form, form, form — really focus on where you’re feeling your muscles work,” says Birnberg.
Do 12 reps, focusing on working your chest muscles. Rest for 30 seconds in between sets, stretching your arms behind you to open the chest. As you get stronger, you can work up to 15 reps per set.
Once the wall push-up becomes easy, try one with your knees on the floor. Got that down? Get up on your toes, creating a straight line from your shoulders to your ankles.
However you do your push-ups, remember to concentrate on your form.
2. Back Row
With a water bottle or soup can in each hand, bend over at the waist, keeping knees a little bit bent and letting arms hang down at your sides. Now, with your palms facing in, pull your arms directly toward your chest, letting your elbows bend behind your shoulder blades. Your arms should remain close to your side throughout the movement, and you should feel this exercise in your side-back muscles. Make sure your hands are grasping the bottles loosely — think of them as hooks connecting your back to the weight. Do 12 reps per set to begin with, working up to 15 reps.
3. Plie With your legs a little wider than shoulder-width apart and your feet pointing out at 45-degree angles, squat slowly down as far as you can comfortably go. Keep your back straight and make sure that your knees don’t extend beyond your toes. (Tip: Try this in front of a chair so you have something to grab in case you topple over.)
Exhale as you rise back up, engaging the muscles in your inner thighs and keeping knees gently bent. Pause at the top and inhale as you lower slowly. Do 20 reps per set, with a 30-second rest in between.
This routine from Metcalf offers a fun twist on resistance training, using paper plates rather than expensive equipment to slide your way to stronger muscles.
What you need : One paper plate
The moves :
1. Side Slide
Wearing athletic shoes, stand with your feet about shoulder-width apart on a carpeted surface and your right foot on a paper plate. Slide your right leg out to the side, bending the knee into a lunge. Then slide back in to your starting position and repeat. Work your muscles in all directions by sliding out to “12 o’clock,” “3 o’clock” and “6 o’clock” and back. Do 10 sets on one side, and then switch the paper plate to your left foot and repeat on the other side.
2. One-Handed Plank
Get into plank position, as described earlier in the Feeling-Zen Workout. Place your right hand on a paper plate, and then slide that hand out to the side as far as you can and back in. Repeat 15 to 20 times; then switch to the left arm.
3. Core Reach
Now get into a hands-and-knees position, with both hands on the paper plate. Continually pressing into the floor, slide the paper plate as far forward as you can, and then slide it back with your back in an arched position, as if you were a cat stretching. Use your chest muscles when you do this routine to protect your lower back.