I remember when my boys were really small. We had just moved to Calgary. I was a new Mom with no friends, 25 lbs of extra baby weight and a stroller. I walked everywhere with the stroller. It was my salvation and the thing that kept me sane. I would walk for miles along the river and end up at this great park. I remember feeling such a sense of accomplishment when I arrived at that park. And I knew that if I accomplished nothing else at the end of the day, at least I got some exercise.
It’s hard being a new Mom. You are so exhausted and the last thing you feel like doing is moving. But when you do it, you feel like a million bucks – because you are doing something for yourself. And it gives you the energy to simply get through another day.
So here we are, summer is fast approaching. Think sleeveless tops, bathing suits, short shorts. Yes, it’s that time of year again. Here are a few simple exercises that you can do next time you are at the park or the playground with your kids. No equipment needed, only a park bench!
Let’s concentrate on 3 key areas. The tricep (the back of the arm – the part that jiggles when you wave goodbye), the chest and the legs/glutes. Do 2 sets of 10 reps. That is, do each exercise 10 times and repeat. (And remember to stop and take a break if you need one – and simply continue when ready)
(1) Tricep Dips – place palms on bench with fingers facing forward, feet together and knees at a 90 degree angle. All body weight placed on hands. Inhale as you bend elbows back to where you feel comfortable and exhale as you engage your triceps and press your body up. Don’t move your butt (that’s cheating! The triceps have to do the work)
(2) Pushups – straight line from shoulders to toes, feet together, abdominals tight, and hands on bench slightly wider than shoulder width apart. Inhale as you lower your body down as far as you can comfortably go and exhale as you press yourself up.
(3) Step ups – stand tall, hands on hips, abs tight. Step up with right foot firmly planted on bench, left foot steps up, then right foot down and left foot down “up, up, down down”. First set start with right foot, second set with left.
There is no magic pill. Losing that baby weight and toning up those “lose bits” is hard work. But it doesn’t need to be complicated. Some of the best, most effective exercises require no equipment. They are called body weight exercises and you can do them virtually anytime, anywhere.
Just think how much stronger you would be if you did these 3 simple moves every time you went to the park! Who needs a gym? Just keep it simple and try to be consistent with your exercise. It all adds up. And remember, every little bit helps!!!
Happy trails!
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Susan is a Toronto based Personal Trainer and mom to 3 boys. Her
Fitness column will appear monthly on urbanmoms.ca. Please email
questions to Susan at email@urbanmoms.ca or post in the comments below.
Disclaimer
The way to optimal health is to combine good sensible nutrition with consistent strength training and cardiovascular exercise. Consult with a physician before embarking on a new exercise plan. Stop immediately if you feel any pain while doing these exercises.