Busy Mom’s Workout: 10 Exercises You Can Do in the Shower

busymomsworkout

The bathroom is about the only place I am allowed to be alone. Actually, half the time I’m in the bathroom I’m barged in by a toddler who thinks it’s the coolest room in the house or my four year old who is finishing up potty training, so the bathroom is sometimes where I’m allowed to be alone. I treasure the glorious 30 minutes I get to be in the shower by myself. In fact, I’ve even joked on my instagram about how I’ve found myself hiding out in the bathroom before my showers with my coffee and my phone so I can browse Pinterest.

My point is that for a busy mom of four the bathroom has transformed into more than just a place to shower and brush your teeth (and do other unmentionable things). In fact, I’ve found that I can easily extend my alone time and get in a good workout with these simple equipment free exercises that I can do in my teeny-tiny stand up shower. (Photos and descriptions from ACE Fit, click on the links for full instructions to each exercise. Some photos show the use of equipment, but it is not necessary to install cables in your shower to be able to do these. :P)

blog-ask-011513-jabcross1. The Jab-Cross Combo

I have just enough arm room to do these, but it’s one of my faves.

Description:

“Begin in right boxer’s stance with your right foot forward, left foot back. Your arms should be in the ready guard position with elbows bent, fists closed and close to your face. Punch with your right arm (jab), then punch with your left arm (cross). Visualize the target to be at about the same height as your opponent’s nose.”

106-12. Trunk Rotations

Description:

“Engage your abdominal / core muscles to brace your torso. Keep the torso upright. Pull your shoulder blades down and back without arching your low back. Exhale and slowly rotate your torso in one direction, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement. Hold this end position briefly before turning to rotate in the opposite direction.”

 

135-33. Squats

I turn and stand very close our shower door. This keeps me aware of whether I’m leaning too far forward.

Description:

“Starting Position: Begin standing with your feet slightly wider than hip-width and your toes turned out slightly….Engage your abdominal/core muscles to stabilize your spine (“bracing”). Downward Phase: Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling too far forward past the toes. Continue to lower yourself until your thighs are parallel or almost parallel to the floor.  Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.”

4. Hammer Curl

You can do these with or without weight (you can use shampoo bottles for weights), just be sure to tighten those muscles if you don’t!

Description:

“Starting Position: Standing in a split-stance position to stabilize your body…Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise. Upward Phase: Exhale. Slowly bend one or both elbows until the dumbbell(s) near(s) the front of your shoulder. If performing alternating arm curls, the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing your body and your wrists straight without any bend. Do not allow the shoulders to shrug.”

5. Tricep Pulldowns

Description:

Stand in a split-stance position to stabilize your body. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Maintain these engagements throughout the exercise. Your upper arms should be parallel to, and close to, the sides of your torso. Your elbows are bent so that your forearms are parallel to, or near parallel to the floor. Keep the wrists in line with the forearm (neutral). Downward Phase: Exhale. Slowly, press down until your elbows are straight but not locked. Do not allow the upper arms to move. Keep your torso erect and your wrists neutral. Upward Phase: Inhale. Bend your elbows, returning to your start position in a slow and controlled manner. Do not allow the upper arms to move. Keep your torso erect and your wrists neutral.”

6. Lat Pulldown

I do these one arm at a time and across my head, not straight up, but the positioning is the same. Do whichever you have room for, but remember to tighten your muscles!

Description:

“Hands should be wider than shoulder-width. If standing, use a split-stance position for better stability. Brace your core and abdominal muscles to stabilize the spine. Straighten your elbows. Pull your shoulder blades down and back. Do not allow the shoulders to shrug or the back to arch. Downward Phase: Gently exhale and pull down to the upper chest. Your elbows should glide down toward your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Maintain your torso position throughout the movement. Upward Phase: Inhale. Using a slow and controlled movement straighten the elbows and return to starting position. Do not allow the shoulder blades to shrug. Maintain the position of your torso. Visualize your arms moving in a “V” formation where the downward phase moves your elbows down in a straight line towards the sides of your hips.”

7. Single Leg Stand

Description:

“Stand with both feet together or spread a few inches apart (2-3″), and parallel with each other. Pull your shoulder blades down your back and engage your abdominal muscles to stabilize the spine. Bend your knees slightly and keep tension in your inner and outer thigh muscles. This will help control the tendency to shift sideways during the single-leg stand. Movement: Slowly lift one leg 3-6″ off the floor; find your balance on the standing leg. Avoid any sideways tilting or swaying in your upper body and try not to move the standing foot. Hold for 10-15 seconds before returning the foot to the floor. Perform an equal number of repetitions with each foot.”

8. Overhead Tricep Stretch

Description:

“Stand with feet hip-width apart and roll your shoulders down and back. Reach your right arm to the ceiling keeping your shoulder down away from your ears. Bend your right elbow placing your right hand toward the middle of your back with your palm facing your back. Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow. Apply light pressure to deepen the stretch. Hold the stretch position for 15-30 seconds. Repeat for 2-4 repetitions; try to stretch a little deeper each repetition.”

 

9. Shoulder Packing

Description:

“Starting Position: Stand with your feet hip-width apart, toes pointing forward, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Keep the chest lifted and your chin tilted slightly up. Exhale and pull the shoulder blades down and back. Do not allow the low back to arch. Hold the contraction for 5-10 seconds for a total of 2-4 repetitions.”

10. Standing Calf Raises

Description:

“Stand 6 -12″ away from a wall with your feet hip-width apart and toes facing forward. Place your hands on the wall, shoulder height. Upward Phase: Exhale. Slowly rise up on to your toes, lifting your heels off the floor. Keep your knees straight. Do not allow the feet to rotate. Use your hands on the wall to support your balance. Hold the raised position briefly. Downward Phase: Inhale and slowly lower your heels back to the floor.”

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One thought on “Busy Mom’s Workout: 10 Exercises You Can Do in the Shower

  1. Pingback: How to test your fitness range - Internal Force Fitness | Internal Force Fitness

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