5 Simple Exercises for Busy Parents To Do At Home

Squats:

Squats are a great exercise for strengthening the legs and glutes. They can be done at home with no equipment and can be modified to suit different fitness levels. Here's how to do a basic squat:

1. Stand with your feet shoulder-width apart.
2. Lower your body down as if you're sitting back into a chair, keeping your chest up and your back straight.
3. Lower until your thighs are parallel to the ground, then stand back up.
4. Repeat for 10-15 reps.

To make the exercise more challenging, you can hold weights or use a resistance band.

Push-Ups:

Push-ups are a great exercise for strengthening the chest, shoulders, and triceps. They can be done at home with no equipment and can also be modified to suit different fitness levels. Here's how to do a basic push-up:

1. Start in a plank position with your hands shoulder-width apart.
2. Lower your body down until your chest touches the ground.
3. Push yourself back up to the starting position.
4. Repeat for 10-15 reps.

To make the exercise more challenging, you can elevate your feet or do diamond push-ups.

Planks:

Planks are a great exercise for strengthening the core muscles. They can be done at home with no equipment and can be modified to suit different fitness levels. Here's how to do a basic plank:

1. Start in a push-up position, with your hands shoulder-width apart.
2. Lower your body down so that your forearms are on the ground.
3. Hold this position for 30-60 seconds.
4. Repeat for 2-3 sets.

To make the exercise more challenging, you can do side planks or plank jacks.

Lunges:

Lunges are a great exercise for strengthening the legs and glutes. They can be done at home with no equipment and can also be modified to suit different fitness levels. Here's how to do a basic lunge:

1. Start in a standing position with your feet shoulder-width apart.
2. Step forward with one foot, keeping your back straight.
3. Lower your body down until your front thigh is parallel to the ground.
4. Push yourself back up to the starting position.
5. Repeat on the other side.
6. Repeat for 10-15 reps on each side.

To make the exercise more challenging, you can hold weights or do walking lunges.

Jumping Jacks:

Jumping jacks are a great exercise for getting the heart rate up and improving cardiovascular health. They can be done at home with no equipment and are suitable for all fitness levels. Here's how to do a basic jumping jack:

1. Stand with your feet together and your arms at your sides.
2. Jump up and spread your legs apart, raising your arms above your head.
3. Jump back to the starting position.
4. Repeat for 30-60 seconds.

To make the exercise more challenging, you can add a squat at the end of each jumping jack.

Conclusion:

Incorporating exercise into a busy schedule can be challenging, but these five simple exercises can really benefit you.