Recently, I’ve been challenging myself to go the extra mile and not make excuses for anything. Exercising is one of them. Hollup! Let me say that when I exercise, I go hard. I mean really hard on myself and on the planet. LOL. I’m that girl in the gym, you don’t wana be friends with because I go overboard with my exercises, I don’t seem to want to quit even when others are quitting out of exhaustion. I always want to win(the competition that is not even there), instead of having fun. If I was left alone in the gym room, just picture me with a red head bandana, sweaty gym vest curling up some weights with “Eye of the tiger” song playing in the background. Yesss, I was that serious.*straight-face*. Nevertheless, when it came to consistency it was a ‘womp womp’ situation for me. I would have so much drive at a point but after missing a day or two, that’s it! I just let excuses get the better of me. The All-or-Nothing principle didn’t work well for me because when I’m not working out, I am not working out in every sense of the word and to make matters worse, Bole and Fish was particularly brought to this world to ruin me. I just can’t resist it, don’t know why! No matter how hard I try *crying*.Typing about this right now is making my mouth water already. FOCUS, Bubu!
So to have the spirit of consistency in my life, I recognized and owned my problem. I did some research on it and it boiled down to “Taking little steps instead of huge strides”.
Making Exercise, my lifestyle instead of a goal.
Seeing exercise prospects in things around you.
Bringing exercise to your home and not the gym.
So I termed it the ‘lazy mum’s guide’ because moms can have so much on their plate and the last thing they want to do is step outside to exercise or go to the gym. So if you are married, single, a man, a woman, or you don’t want to go to the gym because of time constraints, these exercise pattern can work for you. It’s geared towards consistency. It’s 30 minutes long, instead of the one-hour gym routine(plus the time you drive to and fro the gym). So 30 minutes at home at least 4 times a day ain’t a bad idea, right?! Let’s go.
- Using the stairs: This I do, every morning. If you have a staircase in your building and it’s up to 10 steps, you can run up and down it until you are exhausted. Take it gradually, you can start with 10 up-10 down and take it up a notch to 20 and more. This also works on your lower body(your buttocks and thighs). For more effect, skip a step in between to help you make long stretches on your legs when climbing up.
- Jumping jacks: Just jump like you did in your P.E class, extending your arms while legs are apart and bringing down your arms while legs are closed , in very quick succession.
- Dancing: Channel your inner rock star and dance your life out. Take a high tempo song and dance. You can take advantage of it and perfect your clumsy party dance moves. Yeah, I see you doing the’ Dab’, as if you are protecting your face from being slapped. LOL. Get it right! To make it even more fun, compile a CD of high tempo songs you love the most. If you compile a 17 track CD, you’ll sure be dancing for an hour.
- Skipping: This can be effective. I do it but get bored with it, so if you get bored, do alternative cardio exercises.
- Curling: Your ‘Eva’ water or ‘Aquadana’ water bottle comes in handy here. Fill the big bottle with water, secure the bottle top tightly, not to spill water. Then use it as your weight. Lift with your hands to your chest. You can do with two full bottles so you work on your biceps in both arms at same time. If you want it heavier, try pouring sand in water to fill it up densely. This is a great DIY. But if you have some extra bucks, buy some 2.5 kg, 5 kg weights respectively for arm exercise. Moderation is key here, so go with 15times in 4 sets.
- Stretching: Stretching your right arm over your head towards your left and bending your sides to the extreme, then pulling them back works on your biceps, triceps, side muscles(The obliques). Do the same for your left arm too. For more effect, hold a small filled water bottle(mentioned above) or a 2.5kg dumbbell while doing this. 15 times in 4 sets works wonders.
- Push ups: This is mostly for men who want to build broad shoulders. Lie flat with belly, elevate your chest to a 45 degree position using your hands as push up. We know this already, don’t we? *rolling eyes*
- Dipping: Sit by the edge of a bed or chair, stretching your legs out but together. Suspend your weight with your hands, pull yourself up and down. 15 times, 4 sets. Great for the arms generally.(see below)
- Sit ups and Crunches: Lay flat on your back, hands behind your head.Try to elevate your head and torso without raising your feet up. Tell someone to hold it in place or figure that out yourself. Then go back and forth. You can do this with legs stretched out or legs flexed. Crunches on the other hand, is doing same position but you don’t go far out as you would with sit ups. Crunches are tougher though. 15 times, 4 sets.
- Leg up: This is a reversed ‘sit up’. Instead of raising your head and torso, you raise your legs up and put them down(not dropping them). You need to hold on to someone/something weighty or keep your hands flat beside your torso to lift legs. This is great for your lower abdominal muscles. 15 times, 4 sets.
- Planks: This looks easy but it’s haaarrddd! It’s the most effective of the three exercises. Assume the posture of a push up and just stay still for 30 seconds. Feel the burrrnn! If you ain’t feeling it, trust me, you ain’t doing it right. Don’t worry, you’d get better with time.(see below)
- Squats: You know how to squat right? Just squat as many times as you can.
- Lunges: Take giant strides and kinda squat while doing it.
So these are indoor exercises you can always do. You don’t need to do all. Just do the ones you are comfortable with, then switch whenever you want something new. Don’t expect washboard abs overnight, give it time. Well-done! Now go get yourself a plate of Bole and fish……..Helllll Noooo!
PS: Forget about the cute costumes, exercise smart gadgets and just work! What you need are a pair of trainers, you and a calendar to keep you motivated. I hope to start a Vlog someday, then I’d capture the moves right and revisit this topic.
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