Training at home for a busy mom is a 12-minute set of exercises for women who would like to get back in shape after giving birth. You do not need any additional equipment for training - all you need is an exercise mat and a piece of free space at home. Watch the training video for moms, prepared by Fit Mom personal trainer Ania Dziedzic.

Training for a busy motherprepared by fitness instructor Ania Dziedzic will allow you to regain your pre-pregnancy figure. The exercises that make up the training have been prepared in such a way as to burn fat and shape the body at the same time. They cover the most critical parts of the body that require slimming after childbirth, including thighs, buttocks and abdomen.

The training is short - it only takes 12 minutes, so every mother, even the busiest one, will find time for it. In order to do it, you don't need to leave the house or buy complicated instruments.

Watch the video in which Fit Mom Ania Dziedzic shows her training for a slim figure after pregnancy.

Home training for a busy mom - rules

To see the effects of your training, you need to exercise at least 3 times a week.

Training for busy mothers consists of 3 parts (rounds). There are 6 exercises in each of them, and each exercise should be performed for 30 seconds. Between exercises, 10 seconds are devoted to active rest, which is doing one exercise assigned to a given round without stopping.

Workout at home for a busy mom: PART 1.

Active exercise: skier- jump from one leg to another, shifting the weight from one leg to another. Help yourself by working your arms.

1. Squat Twist

Stand hip-width apart, jumping both sides to twisty the waist. Every third twist, squat on the extended legs. Remember to keep your back straight.

2. Dog

Take the dog pose with your head down. Throw straight legs to the side - back and forth. Keep a strong stomach and a straight back.

3. Lunges at the pace of

Make rhythmic lunges by putting one leg forward and the other leg backwards and bending your knees slightly. Exercise dynamically without stopping.

4. Susy with squats

Stand on the short edgemats, put your legs hip-width apart and do 3 long forward jumps, bending your knees to a squat. Come back to the starting position by running backwards. When doing squats, make sure that your knees do not protrude in front of your toes.

5. Toe touches with leg elevation

Raise your extended leg to chest height and reach to your toes with the opposite hand while circling your arms. Repeat the exercise alternately on both sides.

6. Żabka

Go to the support with your front arms straight, lift your hips up. Bending your legs dynamically pull your knees towards your elbows.

Read also: Who is Fit Mom Ania Dziedzic? Exercises proposed by the trainer and their effects

Workout at home for a busy mom: PART 2

Active exercise: crosspiece- jump forward by spreading your feet, go back in by joining them together, and then jump back to spread your feet again. Repeat in the order front - center - back - center - front etc.

1. Knee jumps

Stand with your feet shoulder-width apart. Do a jump on both sides while trying to bring your knees as high as possible to your chest. Jump up at a fast, steady pace. NOTE: if this exercise is too difficult for you, move on to regular squats.

2. Pulse lunges (right leg)

Step into your legs throwing your right leg backwards and your left leg forward. Bend the knee in the back leg 2 times and then dig it forward. Come back to your legs. Do the sequence for 30 seconds on one leg.

3. Lunges with pulsing (left leg)

Do the same exercise for your left leg only.

4. Front-back squats

Stand hip-width apart, squat, jump and join your legs together, spread them again, squat and jump forward. Bring your legs together, spread out, squat and jump backward. Repeat this for 30 seconds.

5. Jumping with clapping

Go to the support with your front arms straight, jump to bring your feet close to your hand, get up in a squat, clap and jump back to the support. Exercise at a steady pace to get as many repetitions as possible.

6. Bridge

Move to the support with your back on your arms straight and raise your hips as high as possible (torso and thighs should be parallel to the floor). With a jump, widen your feet and at the same time lower your hips just off the ground. Then bring your feet together again and push your hips up. Remember to tighten your stomach tightly and don't bend your hands.

Training for a busy mom: PART 3.

Active exercise: russian twist- sit on the floor, lift your legs a few centimeters above the ground and tilt your torso slightly backwards. Twist your torso touching the floor on the right and left sides of your body.

1. Lunges of legs in support

Make a front support on straight arms and straight legs (your silhouette should be in the shape of the letter V). Bring your feet together and jump your legs to the side, go back inside and throw your legs to the other side. When throwing your legs backwards, do not lower your hips too low to the ground. Keep your weight on your hands.

2. Scissors

Lie on your back, straighten your legs. Lift one leg up, tense your abdomen, and as you pull your torso up, touch with both hands to the toes of the raised foot (or ankles). Return to a prone position, then lift the other leg up and touch the foot with both hands. Repeat alternately. Throughout the exercise, try to keep the lumbar spine glued to the mat.

3. Pyramid

Go to the plank on the forearms. Raise your hips slightly upwards. Bring both legs together and jump to the front of your feet towards your elbows. Go back to the plank by jumping. NOTE: if this exercise is too difficult for you, do a plank and hold this position for 30 seconds.

4. Plank with a raised hands

Plank your forearms again. Take one arm off the ground and lift it sideways up while twisting your torso and opening your chest. Return to the starting position and raise the other hand. Repeat alternately.

5. Packed crunches

Lie on your back, stretch your arms along your body. Lift your joined and straightened legs 3-4 centimeters off the ground, then bring your knees up to your chest and use only your abdominal muscles to lift your legs and hips up. When returning to the starting position, do not put your feet on the ground.

6. Throwing your leg to the side

Go to the plank in the forearm support. Raise your hips slightly upwards. When jumping, tear one leg or the other from the ground and throw it to the side.

See how to shed tummy after giving birth

Category:

Slimming