I’m a [working] mom and I know how hard it can be to find the time to hit the gym, or make a hot yoga class some days. Factoring in driving time on top of the already limited workout time most of us have can really bog you down and even keep you from getting a workout in at all.
When I’m short on time, or can’t make it to the gym, I try to focus on targeted workouts that hit large muscle groups. These workouts are made purely of exercises I can get done in my own living room with limited equipment, if any. One of my personal biggest trouble zones is my thighs…so you can bet I focus on those the most. And I’m sure I’m not alone in this community of mommies when it comes to that area.
Try these thigh-sculpting moves you can do anywhere – especially in the comfort of your own home. Fit them in easily before the kids wake up, after they go to bed or even during nap time.
Stand with your back up against a wall. Slide down as if you are going to sit and stop when your thighs are parallel to the floor. Hold 30-60 seconds (longer if you are able) then slowly rise back up to starting position. Complete 3-5 times, resting between each wall sit.
Got stairs? You can use them for this exercise (I skip a step and use the next one as my step surface). Or just find a sturdy chair. Place one foot onto the “step” and use that foot to push off and lift yourself up (do not use your back leg, or else you won’t be utilizing the thigh muscle of the leading leg as much, thus not giving you as effective targeting of the muscle). Complete on one leg 12-15 times then switch legs. That is one set. Complete 3 sets. Hold dumbbells for added difficulty if desired.
It’s no secret that most dancers have some nice stems. And it’s no doubt that all those plies have something to do with it. The plie squat targets your glutes, hamstrings and thighs. Just like step ups, you can add a dumbbell for increased difficulty. Stand with your legs wider than shoulder-width apart, toes turned out to either side. Slowly bend your knees and drop your bottom down. When your thighs are just about parallel to the floor, hold for a couple seconds and slowly rise back up to starting position. Complete 12-15 repetitions. Do 3 sets. Rest 30 seconds between sets.
Stand up straight and simply lunge your leg forward as you bend your back knee to almost touch the ground. Make sure your leading leg’s knee does not protrude past the toes. Return to starting position and repeat on other side. Keep going until you have completed 12-15 lunges on both legs. Do 3 sets and rest 30 seconds between sets.