Introduction:
As a busy mompreneur, your schedule is packed. The thought of squeezing in a fitness routine may seem impossible, but taking just 15 minutes for yourself each day can make Full Body Burn. These 5 low-impact exercises are designed to target the entire body, help you burn fat, and lose weight—all while being gentle on your joints. If you’re tired of the same old fitness routine, these fresh, new exercises will add excitement to your day and give you the results you’re craving.
Exercise 1: Kneeling Lateral Leg Raises
How to Do It:
Start on your hands and knees, ensuring your wrists are directly under your shoulders and knees under your hips. Keep your core tight. Lift your right leg out to the side, keeping it straight, and slowly lower it back down. Repeat for 12-15 reps on each side.
Benefits:
This exercise with Full Body Burn targets your outer thighs, hips, and glutes without putting unnecessary pressure on the knees. It’s perfect for toning the lower body and improving hip flexibility, especially for moms who need a gentler, low-impact option.
Maximization Tips:
For an added challenge, hold a light resistance band around your thighs or ankle to increase tension, and perform the exercise more slowly to maximize muscle engagement.
Exercise 2: Dynamic Wall Sit with Arm Reaches
How to Do It:
Stand with your back against a wall and slide down into a seated position, with your knees at a 90-degree angle (as if sitting on a chair). Hold your arms straight out in front of you. Slowly extend your right arm overhead and back down, then do the same with your left arm. Alternate for 1 minute.
Benefits:
This dynamic variation of Full Body Burn of the wall sit works your quadriceps, glutes, and core while also engaging the shoulders and arms. It’s a great way to combine lower body and upper body strength training in one move, without adding impact.
Maximization Tips:
Increase the time you hold the wall sit each time you do the exercise, aiming for 1-2 minutes to increase endurance. Keep your core tight to make the most of this exercise.
Exercise 3: Elevated Glute Bridge with March
How to Do It:
Lie on your back with your feet flat on the floor and knees bent. Place your feet on a low bench or step to elevate your lower body. Push through your heels to lift your hips off the floor, squeezing your glutes at the top. While in the bridge position, alternate lifting each knee toward your chest, marching in place.
Benefits:
This Full Body Burn exercise targets the glutes, hamstrings, and core, while the marching adds an extra challenge for your balance and coordination. It’s a great way to increase glute activation and strengthen your lower body without high impact.
Maximization Tips:
For more resistance, add a light resistance band around your thighs, or hold the bridge for 2-3 seconds at the top to maximize glute engagement.
Exercise 4: Lying Leg Circles with Hip Lifts
How to Do It:
Lie on your back with your legs extended straight and arms by your sides. Lift your right leg up toward the ceiling and slowly make small circles with it. After 30 seconds, switch directions and perform the same on the other leg. To increase difficulty, add a small hip lift each time the leg reaches the top.
Benefits:
This Full Body Burn move targets the core, hip flexors, and lower abs, improving both flexibility and strength. The added hip lift intensifies the exercise and engages the glutes.
Maximization Tips:
Focus on controlled movements and make the circles as wide as possible to target different muscles. You can also perform the circles with a slight bend in the knee if you find it difficult to keep the leg straight.
Exercise 5: Reverse Lunge with a Knee Lift
How to Do It:
Start standing with feet hip-width apart. Take a step back with your right leg, lowering your body into a reverse lunge. Push through your left heel to stand up, bringing your right knee toward your chest. Repeat on the other side, alternating for 1 minute.
Benefits:
This Full Body Burn exercise engages your legs, glutes, and core while boosting cardiovascular health. The knee lift adds a balance challenge, which improves stability and targets the hip flexors.
Maximization Tips:
For a higher intensity, hold a light weight in each hand while performing the lunges and knee lifts, or add a jump at the top for a low-impact plyometric challenge.
Conclusion: Make Yourself a Priority
As a mom, taking care of yourself might seem like the last thing on your to-do list, but prioritizing your health will benefit not only you but also your family. These 5 low-impact exercises are designed to be gentle on your joints but powerful in helping you Full Body Burn, lose weight, and build strength. Remember, consistency is key—squeeze these exercises into your day, and over time, you’ll feel stronger, healthier, and more energized. You’ve got this, Mom!
