Home Workout for Glutes & Core {Guest Blog}

Home home workout

One of the big things I’ve struggled with since being a mum is keeping myself fit and healthy. It might not have necessarily been my top priority beforehand (I HATE exercising or working out – I prefer team sports), but I couldn’t complain about being time poor (or if I did, I clearly had NO idea what it would be like after kids!). What I struggle most with is the motivation to work out – you’d never find me in a gym, let’s just say that! So what I need is options to workout at home – and luckily I (or WE) have that information. I chatted with the wonderful Jessie from The Lemonade Lifestyle a couple of weeks ago and she was kind enough to share her top home workout exercises with us – so enjoy!

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As mums, keeping our bodies strong and healthy enough to complete the massive list of day-to-day tasks required of us is vital if we wish to prevent burn out. Adding exercise into our routine doesn’t have to mean hours spent on a treadmill or pumping weights like Arnie. Even just 15-20 minutes of regular exercise a few times a week can improve your energy and overall health.

This simple, equipment free routine is one you can do in your lounge room or wherever you’ve got a yoga mat sized bit of space. It focuses on strengthening the glutes and core. Building strength in these areas helps with our pelvic and core stability. This can assist in preventing back pain and make all that daily lifting and shifting we do easier for our bodies to cope with.

As with all exercise programs, if you’ve recently had a bub or have been injured or unwell, it’s important to get medical clearance before you undertake anything new.

Repeat each of the exercises below 12 times, or twelve times per side, before moving onto next exercise. Once all exercises are completed, repeat entire set 3-4 times.

1. Toe Taps

home workout 1home workout 2home workout 3home workout 4home workout 5Lie on your back with your arms resting by your side. Raise your legs, bending your knees so they stack up over your hips, making sure your shins are parallel to the floor.
Engage your core by drawing your navel in towards your spine. Slowly lower one foot towards the floor, trying to keep a 90-degree bend in the knee. Lightly tap your toes to the floor and slowly raise foot back up. Repeat for other side.
Your lower back should not arch off the floor or cause you pain. If this is too intense, only lower foot as far as you can without pain or arching your back. Keep your head on the floor. If this is still too much, try keeping one foot on the ground while your complete the exercise with the other leg.

 2. Glute Bridge

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Lie on your back with knees bent, arms by your side and feet flat on the floor hip width apart.  
Pushing down through the heels, engage the muscles in your bottom and your core and lift your hips up off the floor while keeping your back straight.
Hold at the top, squeezing your glutes for a second or two and slowly lower.

3. Side Clam

home workout 9home workout 10home workout 11Lie on your side, prop yourself up with the arm closest to the floor. Press the forearm into the floor, making sure the elbow is stacked under the shoulder. If this puts too much strain on your shoulder you can lie flat on your side with your head resting on your arm.

Stack your hips so that they are vertically in line with each other. Bend your knees and draw them forward slightly so that your heels are in line with your back.

Keeping the bend in the knee, peel your top knee up towards to ceiling. Slowly lower back down to starting position. Try to keep your hips stacked and move through the exercise slowly.

4. Side Lying Leg Extension

home workout 12home workout 13home workout 14Lie on your side, prop yourself up with the arm closest to the floor. Press the forearm into the floor, making sure the elbow is stacked under the shoulder. If this puts too much strain on your shoulder you can lie flat on your side with your head resting on your arm.
Stack your hips so that they are vertically in line with each other. Bend your bottom knee, drawing it forward slightly to help you balance. Straighten out the top let with toes facing forward.
Pressing through the heel, slowly raise the top leg straight up towards the ceiling, squeezing the glutes. Hold for a second or two and slowly lower back down.
Try to keep hips stacked throughout.

5. Bird Dog/Reach and Curl

home workout 15home workout 16home workout 17Begin on all fours with wrists underneath shoulders and knees underneath hips. Keep spine in a neutral position.
Keeping hips and shoulders square, extend one arm infront and the opposite leg behind the body at the same time.
Try to stay balanced. Draw the knee of the extended leg and elbow of the extended arm in towards one another near the centre of the body.
Extend both the arm and leg back out at the same time.

6. Squat
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Begin standing with feet a little wider than hip width apart, arms by your side.
Put weight in the heels, press hips backwards, bending at the knees. To help with balance you can bring arms forward or draw to center of the body.
If your mobility allows, try to lower so that hipbones are parallel with knees.
Make sure knees are tracking in line with the feet and that they do not go over toes.
Squeeze glutes, pressing through heels and press back up to standing.

 

Take it nice and slowly and pay attention to how your body feels while completing these exercises. If you are in any pain (which is different to the strain/effort you would normally experience while working out) please listen to your body and stop when you need to.

It’s not always easy making time for exercise, but the more you practice fitting it in to your busy schedule the sooner it will become a habit and the easier it will be to keep going.

As the old saying goes, you can’t pour from an empty cup. If we don’t look after our bodies, we won’t be able to look after our selves or our family to the best of our ability. Try to squeeze in some form of exercise 3 times a week to begin with. Remember, slow and steady wins the race. Now, time to get that beautiful body of yours moving!

To see more of Jessie’s workouts, plus all things lifestyle and motherhood related, visit her website HERE, her Facebook HERE or her Instagram HERE.

About Fi Morrison

Fi is a first-time mum to her beautiful, 7 month-old baby boy who she affectionately calls Starfish. She started Mumma Morrison as a way to document her life with her son, but also aims to create a supportive and encouraging community for new and prospective mums. She also started up a small business, Starfish Creations, selling women's silicone beach necklaces. Fi and her family live in Sydney.

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