It is scientifically proven that we need only do 7 minutes of vigorous exercise in order to start producing positive health benefits, such as increased lung capacity, reducing resting heart rate, burning some extra calories, and most of all, releasing those little things called endorphins that make us focused, happy, and energised.
Time is your most valuable asset, and in its scarcity it's important to make the most of it. Anyone without a bub thinks it's all latte's with your mamma friends, tanning on the beach, and re-runs of Sex in the City. But WE know it really is quite the opposite. We can't wait to put bub down for a few hours, just so we can clean the house, prep food, and possible have 10 minutes to lay down.
So, exercise is generally the last thing on your mind, even when you know you really need to do something. So here is a 7 minute workout, you can do in the comfort of your own living room, and work it into your hectic schedule.
7 minute workout
Ensure you have your physio/physician's all clear before taking part in an exercise program.
Complete 30 seconds of each exercise with a fast, but controlled tempo. The time it takes for you to move to your next station is your rest period... roughly 10 seconds. Download a free 'interval timer' and set it for you 30 on/10 off x 14 rounds.
Star Jumps. Self explanatory. We have been doing these since we were kids. Just ensure your hands meet overhead. This is a warm-up exercise more than anything, and we need to get those shoulders loose.
Wall Sit. Literally lean up against a wall, slide down the wall until your thighs are parallel to the ground. This might take a bit of practise to get to this desired range. Ensure weight is distributed evenly from heel to toe. this can be achieved by ensuring you are bent at 90 degrees at the knee.
Push ups. It would be wise to start push ups on your knees, and as your strength increases, progress to full push ups. Your hands should be in-line with your chest, not with your shoulders or neck. Elbows should be perpendicular to the ground. Focus on driving upward using your chest muscles.
Crunches. Keep your lumbar spine on the ground, contracting from your upper abdominals as you sit up, and crunch. If your neck is weak, support it, by gently holding your head.. just don't strain your neck by pulling your chin towards your chest.
Step Ups x 2. Start with your weaker, less dominant leg. Place your foot flat on the chair, with your knee shifted backward behind the toe line. You do not want to have your weight on your toes, it should be evenly distributed through your flat foot. Lock out your spine, and focus driving upward with a strong torso. Focus your attention on driving through your glute and quad. after 30 seconds switch legs.
Squats. Imagine you are sitting down. Take your hands out in front to counterbalance you, and stop you falling backward. Keep your weight on your heels. Keep a straight spine. Pause for a brief second at the bottom of the squat, when your thighs are parallel with the ground. Now i want you to imagine driving straight upward through the centre line of your body. Drive simultaneously upward using your shoulders and heels. focus on squeezing through your butt on the drive up. Hope that makes sense.
Chair dips. To help those stubborn tuckshop arms! When lowering your body it is important to keep your back ask close to the chair as possible. If you can feel the chair rubbing on your back through the movement, then you're doing it correctly. As you get stronger, progress by taking your legs out straighter.
Plank. If you're brand new to this, then i'd suggest starting the plank on your knees and progressing to full plank. Focus on drawing in your abs toward your spine throughout the hold, and control your breathing. Slow, deep breaths.
Running lady. Simply jogging on the spot at pace. The secret here is to get your knees up as high as you can. This will really get your heart rate going!
Alternating Lunges. From a standing position, step forward, far enough that you bend your front knee and drop your back knee to the ground. Keep a straight spine, weight distributed through your flat foot, and drive upward back into position, before switching.
Rotational push-up. Start this on your knees until you are ready to progress, and take your time getting the feel for this. You will probably find yourself off balance the first few times you try this. In the same position as your push up, drive upward and then open your body to the sky. Bring your arm back down, complete another push-up and switch sides. Again don't aim for full rotation. Do what is comfortable and progress from there.
Side Plank 30sec x 2. Here is the finisher. Lay on your side, and tuck your arm down into your ribs. This way, when you drive your body upwards using the weight of your arm, you'll create a natural 90degree angle and will take a load of pressure of your shoulder.
And there you have it. The 7 minute workout. If you have any further questions feel free to get in touch.
Stay healthy,
Fit Mamma Tribe