Saudi Gazette So you are a SAHM, also known as stay-at-home mom? You must have plenty of free time as your children happily play together. Stay-at-home moms know all too well that this stereotype is far from the truth: being a full-time mom is hard work. Squeezing in a workout may be the last thing on your mind. But getting fit is easier than you think! It doesn't take hours of hard work nor expensive equipment. Just be smart: Pick out the six most effective bodyweight exercises, do them at least three times a week, and you should see some results sooner rather than later. 1. Squats Squats are a great exercise to warm up the body and work several big muscles simultaneously, includingthe quads, glutes, hamstrings and abs. Start by standing up tall with your feet slightly wider than your shoulders and your arms straight out in front of you. Keep your lower back slightly arched. Engage your core and lower your body as if you are going to sit on a chair, moving your hips back and bending your knees. Go down as far as you can, pause a few seconds, and push yourself back up. Repeat 15 to 20 times. Make it more difficult: Instead of pushing yourself back up, jump up and repeat this 15 to 20 times. This variation is also known as jumping squats. 2. Chair dips Grab a chair and sit down on it with your hands next to your hips. Keeping your core engaged, slide yourself off the chair and lower as far as you can. Keep your back close to the chair. Pause a few moments and push yourself back up. Repeat 10 times. Make it more difficult: Keep your legs straight while you lower yourself down. 3. Incline push-ups The push-up is one of the oldest exercises out there, but there is good reason for that. It works the arms, chest, abs and back muscles of the body. If the old-school push-up is too heavy – and for many people it is – place your arms on a raised surface, such as a coffee table, low chair or stairs. Make sure your body is in a straight line from your ankles to your head. Now bend your arms while keeping your body rigid until your upper arms are lower than your elbows and push yourself back up. Repeat 10 to 12 times. Make it more difficult: The lower the surface you place your arms on, the harder your muscles need to work. If an incline push-up is too easy, do 10 to 12 push-ups on the floor. If that is still not challenging enough, increase the number of repetitions. 4. Plank While all the previous exercises work your core a little, there is nothing like a good plank. Lie down on your stomach and press yourself up. Bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows are right under your shoulders and your body should form a straight line from shoulders to ankles. Contract your abs and pull in your belly button (without holding your breath). Stay in this position for 20 to 30 seconds, rest for a minute, and do this twice more. Make it more difficult: Build up to 1 or even 1:30 minute in this position. 5. Side plank Lie on your right side with your knees straight. Your left leg and foot is stacked on top of your right leg and foot. Now place your right elbow directly under your shoulder to prop up your upper body. Contract your core and lift up your hips and knees. Stay in this position for 20 to 30 seconds, lower yourself and roll to the other side. Do each side three times. Make it more difficult: Build up to 1 minute in this position. If this is still too easy, raise your upper leg while holding the side plank. 6. Hip raises The muscles of our back body are often overlooked. This exercise will not only strengthen your glutes, but also stretch your hip flexors and improve your posture. Start lying on your back with your knees bent and feet flat on the floor. Place your arms out to your side, palms facing up. Now engage your core, making your tummy as thin as you can while you keep breathing. Squeeze your glutes and raise your hips so your body is in a straight line from shoulders to knees. Stay in this position for five seconds while continuing to squeeze your glutes and lower back down. Repeat 10 times. Make it more difficult: Perform the same exercise while raising one leg up in the air. This way, the remaining leg has to do all the work, making the exercise a lot tougher.
