Strength Training Tips for Moms


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When trying to burn the fat that’s preventing some women from being able to slink into those skinny jeans, it’s usually cardio or yoga that come to mind first. However, fitness experts such as David Lader suggest weight training is the most effective way to shed fat and get lean. While some moms may be afraid of looking too bulky with the extra muscle, there are ways to utilize strength training so that you aren’t looking like Arnold Schwarzenegger.

Strength training is usually associated in some minds as power lifting that requires using bench press machines and heavy dumbbells, but that’s not the case here. When you think about it, yoga is a similar practice since you are required to support your body’s weight using different poses to strengthen varied muscle groups. This leads to a strength building as well.

Both yoga and strength training are able to tone muscles and increase definition, but yoga is more of an expertise that takes a lot of time to perfect–time you may not have as a mom.

Strength training will build the muscle that turns your body into a fat-burning furnace. You will see your body become more lean in a shorter amount of time. Also, an added bonus is that more muscle allows you to eat more since strength training burns more calories!

The 10 Minute Workout

Here is an exercise you can fit into your mommy schedule and see results within weeks!

Chair Dips
To do this exercise, slide from the edge of a chair with your hands placed adjacent to your hips. Then, slide yourself off of the chair and keep your arms bent at a right angle. Push yourself up using the chair as a base without having your bottom touch the ground around 10 times.

Modified Squats
You can do this with weights that you feel comfortable with (5-10 pounds, usually). Stand yourself in front of the same chair that you used in the dips, then squat down with your feet spread apart under your hips, and have your bottom just touch the chair and stand back up. Do this around 12 times.

Butterflies
Lie down on your back and put the bottom of your feet together. Keep your head from touching the ground by placing your hands behind it. Then lift yourself up in a sit-up type motion 10 times.

Oblique Crunch
Lie like you would in a sit-up position with your back flat and your legs bent at the knees. Then, place your right ankle over the left leg. Take your left hand, put it behind your head and raise your left arm and shoulder to the right knee 10 times and then do the same with the other side.

Push-Ups
You can do this with your knees touching the ground or not, it’s up to your strength and comfort levels. Do 10-12 of these push-ups.

Step-Ups
It’s easiest to do this with a stair, but there are step-up platforms that you can buy as well. Step on the platform one foot at a time with your left foot going first, then the right. Step back down with the right foot first, then the left. After that switch it to the right foot going up first and change it every step-up. Do this a dozen times and add small weights in your hand to build strength.

This will take around 10 minutes and give you a stronger feeling after just one workout. Within weeks, you will surely be able to drop a dress or pants size! Try it out and keep a journal to assess results.

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September 17, 2013 – 9:35 AM - | Posted in fitness, health | 1 Comment »

One Comment to “Strength Training Tips for Moms”

  1. Jennifer Young Says:

    This is exactly what I needed! Now I just need the motivation to follow through, lol. I’ve been saying for too long now that I want to get into better shape.

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