Wellness Wednesday: Start Small with Strength Exercises by Leah Custer

Start Small

It only seems appropriate with the time of year to share some workout strategies. Many people decide on New Year’s “I’m going to live healthier”, “I’m going to work out”, “I’m going to lose weight”. The list is endless about losing weight or eating healthy and exercising. For real though, it will not happen overnight and you need to go easy on yourself. Start small and ENJOY it instead pushing too hard, getting overwhelmed and as a result giving up because it’s too hard. Here’s a thought… don’t make it too hard to begin with!

In the venture of bouncing back from pregnancy for the 2nd time, it takes perseverance and it is important to remember that it takes time. The Department of Health and Human Services recommends 150 minutes of moderate exercise per week. Get a day of rest in there, that’s about 40 minutes per day, 4 times per week. It can be hard to find, I know. Mine is about 30 minutes per day, 4 days per week. Let’s say cardio for 15-25 minutes and strength 10-15 minutes.

Here is a simple SMALL way to start.

Cardio – 20-25 minutes

Strength – 10-15 Minutes

**With strength start with 10 exercises, 10 repetitions, cycle through the workout one, and work your way up to doing it three times in one session. These are just a couple of samples. Pick one to focus on about 2-3 days a week in addition to your cardio workout! Pinterest is an amazing place to check out exercises with visuals! I look forward to posting videos of sample exercises soon!

– Bands –

Wellness Wednesday: Start Small with Strength Exercises by Leah Custer
Photo by Alora Griffiths on Unsplash
  1. Bicep curls
  2. hold at 90 degree’s for 10 seconds
  3. pulse for 10 seconds.
  4. Tricep curls (stand on band, lift one end up behind head).
  5. Hold for 10 seconds at 90 degrees behind head.
  6. Pulse behind head for 10 seconds. 6. Sit and curl band around feet to do a rowing action
  7. With band around feet do bicep curls.
  8. Lunge position with band under front foot, lean forward and pull one end back up by side (triceps). Switch sides.
  9. Lunge position with band under front foot and put elbow on knee, do bicep curls. Switch sides.
  10. Stand on band and lift hands to hips with elbows back (triceps).

– Abs –

Wellness Wednesday: Start Small with Strength Exercises by Leah Custer
Photo by Jonathan Borba on Unsplash
  1. Crunches
  2. Straight leg lifts (legs down to floor straight, and lift up straight)
  3. Butt Raises (with legs straight up, flat on back)
  4. Bend knees and lift legs up and down keeping them bent at 90 degree angle.
  5. Butt raises with feet flat on the floor lifting middle section up
  6. Bicycles
  7. Scissor kicks (10 seconds).
  8. Propped up on elbows bring knees into chest and back out flat.
  9. Flat on back with knees bent and arms down go side to side touching fingertips to heels.
  10. Prone hold for a count of 30.

Start small. 2 days per week. Build up to 3 days per week, and even 4 days. Rest is still equally as important so do not forget to get at least one day of rest between all of this exercise! Good luck, “don’t stop won’t stop!”

Read more at https://savingmamassanity.com/2019/01/09/start-small-strength-exercises/

About the Author

Wellness Wednesday: Start Small with Fitness by Leah Custer

Leah is the owner of Saving Mama’s Sanity; a blog that supports mothers with their overall health and wellness along with parenting “talk”. She is a mother of two boys, a wife to a wonderful husband, and a dog mom to two crazy pups! Leah works full time as a project manager at a manufacturing company in a small town in Minnesota. She blogs part time with the desire to go full time.

Leah is a health and wellness advocate and enjoys sharing with others so that they too, can live a healthier lifestyle mentally and physically! Being a mother is her all time favorite job, even though it does have ups and downs, she would not trade it for the world! 

Follow her:

www.savingmamassanity.com
https://www.pinterest.com/Lcuster88/
https://www.instagram.com/savingmamassanity/
https://www.facebook.com/groups/2443870592293284/

What are Your Fitness Goals? How do you Start Small when it comes to Fitness?

Hello, I’m Thuy of honeybunnytwee. I write a Wellness Wednesday guest bloggers series. Send me an article or link to a blog post about health and wellness, self-care, fitness, or mental health at honeybunnytwee@gmail.com. If you’re a good fit your post will be featured! I’m always looking for more Wellness Wednesday submissions.

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15 thoughts on “Wellness Wednesday: Start Small with Strength Exercises by Leah Custer

  1. I find working out a chore at times. So much that I put it off for a week. Starting off small to get back into it, is a great way to get back into the swing of things.

  2. Love the idea of starting off small!! After I have this baby (9 months preggo) and I get cleared to work out again I am definitely taking all these tips into consideration when making a daily routine. So thanks for sharing!!

  3. I need to start working out again so this was really helpful information. I’ll definitely start small to begin with.

  4. Starting small is great advice for starting an exercise routine. I love the idea of using bands, they are so versatile and can be tucked away in a purse, bag, or suitcase so you can do some sort of exercise while you are at work or if you travel.

  5. These are fantastic tips! Starting small is a big deal. I always hate that part. But my favorite person on the planet once told me, everybody has to start somewhere, and that has stuck with me since. Especially when I am having a bad day. My biggest issue is I can’t stand cardio. I get bored easily and it always seems to take forever. Instead I do supersets and get my cardio in that way, because it isn’t easier, just more fun and keeps my attention.

  6. I think starting small is the best way to go, If you push yourself too much too fast you’ll just end up burning yourself out and end up giving up. Great post!

  7. This is definitely doable. I badly need to pump up by exercise and wellness routine but been neglecting for quite some time. Your post just inspired me to get back working out again. Thank you for sharing this.

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