Balik alindog: Check out this simple exercise routine for moms

Filipino moms in search of a balik alindog program need not look any further! Here's an exercise routine that you can easily fit into your daily schedule.

Start on your balik alindog program today!

Moms, is working on a fabulous new figure on your list of resolutions for this new year? Don't worry — we're here to help you!

Get started on your balik alindog program today, with this guide to exercises that you can do at home, plus tips on how you can burn calories without a workout!

1. Chair dips

You can use a chair at home (or even a bench at the park, if you need a change in ambiance!) to work on your triceps.

Sit on the chair or bench and hold onto the edge of the seat with your knuckles pointing forward.

Slide off the seat and slowly lower your body until your elbows point directly behind you at a 90-degree angle. Hold the position for 2 counts.

Push yourself up with your arms until they are straight. Hold for another 2 counts. Repeat the entire set 12 times.

For a more challenging routine, stretch one leg out in front of you as you lower yourself off the chair. Alternate legs with each repetition.

2. Bicep curls

Strengthen your biceps by doing bicep curls. Beginners can do this without weights at first, then use light dumbbells later on to make the workout more challenging.

No dumbbells? Fill plastic bottles with water or sand for instant weights.

Stand straight with feet shoulder-width apart, and your elbows tucked in close to your body. Hold the dumbbells at your sides at arm’s length, with your palms facing outward.

Bend your elbows slowly, bringing the dumbbells up to your chest while exhaling. Inhale as you bring your arms back down to the starting position.

3. Lunges

Don't be afraid to show off your legs this year — get them in shape with lunges.

Step one foot in front of the other. Lean forward until your front knee is at a 90-degree angle. Your rear knee should be parallel to the ground.

For beginners, just bend your knee as low as you can go.

Lift yourself up, and return to the starting position. Do as many repetitions as you can.

Remember to keep your back straight but relaxed. Also, keep your knee directly above the foot of your front leg as you do each lunge.

4. Squats

Squats work out your legs and buttocks at the same time. Start by standing straight with your feet shoulder-width apart.

Bend your knees and lower your behind as if you were going to sit on a chair. Make sure to keep your knees directly above your ankles as you bend down. Beginners can use a chair as an aide.

Bend all the way down until you are seated, and then lift yourself back up. As you get stronger, allow only your bottom to lightly touch the chair before standing up again.

5. Pushups

To strengthen your chest and shoulders, include pushups in your fitness routine.

To start, get into the plank position. Keep your hands below your shoulders, placing them slightly to the side.

Lower your body until your chest almost touches the floor, keeping your elbows close to your body as you go down.

Push yourself back up to the starting position. Remember to keep your hips aligned with your back.

Beginners can start with modified pushups, getting into the planking position from your knees instead of your feet.

6. Planking

Doing plank workouts is one of the best ways to strengthen your core and abdominal area. There are several variations of this exercise, and to start, you can do elbow planks.

Start by positioning yourself facing down on your elbows and knees. Push your body up, raising yourself off your knees and onto your toes.

Rest your weight on your elbows, keeping your ab muscles tight and your back flat.

Hold the position for 20 seconds and lower yourself back down. Repeat until you have planked for a full minute.

As you get stronger, you should aim to hold the plank position for a full minute before resting.

7. Jogging

Heading out for a jog can help you clear your head, and give you a quick me-time break.

Not only does it help you build muscles, it also improves your cardiovascular fitness. Jogging consistently also helps you lose weight.

For beginners, start with a brisk walk, inserting spurts of jogging every few seconds. Work your resistance up until you are able to jog through your entire route.

8. Hula hoop workouts

Who would have thought that you could get a workout in just by playing with your kid’s toys? Hula hoop workouts are a great way to get a flat belly.

For a more serious exercise routine, you can invest in the larger, heavier hoops that are sold at sports stores.

9. Jump rope exercises

Here’s another home workout that you can do while having fun with your kids. Even just 10 minutes of skipping rope can help you burn up to 135 calories!

Jump about an inch off the floor, keeping your legs straight. Remember to keep your elbows close to your body, using your wrists to turn the rope.

To prevent injury, make sure to land only on the balls of your feet.

10. Climbing stairs

Climbing up and down stairs allows you to sweat and get your heart pumping —for free.

If you don’t have stairs at home, you can find a nearby park or sports facility that has them.

Alternately, if you have even just one step at home, you can step on and off it repeatedly, similar to what is done in step aerobics classes.

11. Yoga

With only a mat and an Internet connection, you can complete a beginner’s yoga routine in just 20 minutes.

To get you going, YouTube has several yoga tutorials that are easy to follow. Try a few until you find one that suits you.

12. Mopping

If you feel that setting aside time to exercise may not be feasible for you, why not turn your daily chores into a workout?

For starters, mopping the floor gives you a good upper and lower body workout, and can burn up to 240 calories per hour.

13. Wiping tables and countertops

Believe it or not, cleaning tables and countertops at home can help tone your shoulders and arms.

In fact, when you give your tabletops a thorough scrubbing, you can actually burn up to 200 calories an hour.

14. Dusting

Giving your home a good dusting not only rids it of unwanted dust and dirt, doing it for just 30 minutes also burns about 80 calories.

15. Hanging laundry

Besides getting your clothes clean and smelling great, here's another reason to do the laundry — it can give you an instant home workout.

Just 30 minutes spent hanging up your newly washed clothes burns at least 114 calories.

16. Ironing

Once your laundry is dry, it’s time to move on to ironing! Doing this household chore for an hour can help you burn 110 calories.

17. Washing the car

For a really rigorous workout, head out to the garage, and wash and wax your car. This activity burns about 325 calories an hour.

18. Walking the dog

If you get bored easily when walking or jogging alone, take your furry friends with you. Walking the dog burns 60 to 70 calories per half hour.

19. Cooking

Even cooking and food preparation can help you burn calories. After all, you do work up a sweat as you work in the kitchen.

In fact, 40 minutes of meal preparation results in 128 calories burned. Just make sure that you're preparing a healthy meal, too, to help you stay fit.

20. Dancing

The simplest way to get your blood pumping at home is to put on your favorite tunes and dance your heart out.

Moving and shaking can burn anywhere from 400 to 750 calories. The best part? Your kids are sure to have fun doing this with you.

What's your favorite home workout?

ABOUT THE AUTHOR: Patricia de Castro-Cuyugan

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Sinulat ni

Patricia de Castro-Cuyugan

exercise routine

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