Moms are busy, and now that the kids are home on summer break, finding time to hit the gym can be even more difficult. According to shape.com, you can build and tone muscle, become stronger, and increase range of motion with these 8 stretches! Bonus?! You can do them right in your living room!
1. Resisted Hip Flexion
To get started, lie on your back with your feet flat on the floor as if you are about to do crunches. Bring one knee up to your chest with your hands placed just above the knee. Push down on your leg and resist the force by contracting your hip flexor muscles. Let your heel touch the mat and complete 10-15 reps on each side. Get the tutorial here!
2. Resisted Neck Twist
Sit up straight with a tight core and relaxed shoulders, with your right hand on your cheek. Against the light resistance of your hand, turn your head to the left 90 degrees, and then slowly turn back to the starting position. Begin with 5 reps on each side, and be sure to use light resistance. Get the tutorial here!
3. Resisted Biceps Flexion
Begin with your arm in a fully flexed position so your elbow is at your side and palm is close to your shoulder facing upwards. Place your left hand on your forearm and push down as you resist the downward force with contracted biceps until your arm is fully extended. Then slowly return to your starting position. Do 10-15 reps on each side. Get the tutorial here!
4. Resisted Triceps Flexion
Start with your arm in front of you with your elbow at your side, and palm facing up. Place left hand on the back of your forearm to apply resistance. Slowly resist the elbow flexion with your triceps until your elbow is as flexed as possible and then slowly return to the starting position going against the resistance. Do 10-15 reps on each side. Get the tutorial here!
5. Partner-Resisted Hamstring
While laying on your stomach, bend one leg so that your heel is close to the back of your leg. Have a partner kneel beside you and put one hand above the ankle and one hand under the calf to apply resistance. Lower your leg until it is completely straight resisting your partner pushing back, then resist until your leg is bent again. Get the tutorial here!
6. Partner-Resisted Quadriceps
Lie on your stomach on a mat with your legs straight, and partner’s palm is above the laces of your shoes or shin to apply resistance. Flex your thigh muscle and resist against the partner until your knee is bent in a 90 degree angle, then continue until your leg has completely straightened again. Repeat 10-15 times on each leg. Get the tutorial here!
7. Partner Resisted Upper Back and Rear Shoulder
Stand with one arm at your side and one arm straight out in front of you and parallel to the floor. Your partner should be on the side of the extended arm and holding the inside of your forearm to apply the resistance. Contract chest muscles as your partner pulls your arm away from your body until your arm is completely out to the side, and continue to resist as your bring your arm to the front of you again. Complete 10-15 reps on each side. Get the tutorial here!
8. Partner Resisted Upper Back and Rear Shoulder
Begin by standing with one arm at your side and one arm straight out to the side and parallel to the floor. Your partner should stand on the same side as the extended arm and apply resistance to the back of your arm to push it back in towards the body. Resist as your partner pushes your arm back across your body until it is straight out in front of you. It should be perpendicular to your torso. Continue pulling back against the resistance until you return to the starting position. Repeat 10-15 reps on each side. Get the tutorial here!