Category Archives: workouts for moms

How to Lose Leg Fat Post Pregnancy

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Wait at least six weeks after giving birth before attempting to lose weight or any exercises. Always consult a doctor first, especially if you had any complications during or after pregnancy. If you are breastfeeding, remember your body needs adequate amounts of calories to maintain a steady milk supply. Losing weight too quickly may cause your body to produce less milk. To prevent this, try not to lose more than 2 pounds per week, and if you find that you’re are losing more, increase your calorie intake, or eat healthy snacks between meals.

Losing leg/thigh fat can only be done with combining both diet and exercise. Doing one without the other will not give you the results you are looking for, and it will not help to target specific parts of your body.

First, let’s talk about diet. You do not have to go on a diet to lose weight; you just have to learn to make healthier eating choices compared to your regular food that you enjoy to eat. Start by staying hydrated; water is your new best friend. Doctors say you should drink an average of 64 oz. per day. Water helps to flush toxins and carry nutrients to your cells. Green tea is also beneficial. It has antioxidants which help flush unwanted toxins and has 10x the amount of polyphenols as most vegetables. Drinking a glass of water or tea before every meal can help to trick your body into thinking its full, which can also help with cravings.

Carbohydrates such as oats, whole wheat, and unprocessed grains are ok if eaten in small quantities. Proteins consisting of fish, poultry, beans, soy products, and nuts are better choices than other proteins. Kale, blueberries, and Swiss chard are some of the better fruits and veggies, as to where some can be bad for you. Dairy products that are low-fat such as yogurt. Yogurt has bacteria which helps digest and process your food intake and contains protein and calcium. There are good fats and bad fats. Healthy fats are omega three fatty acids and mono saturated fat. Nuts, olive oil or seed oil, and fish contain these healthy fats, and they can also help to lower your cholesterol. Bad fats consist of trans fat and saturated fat. Processed foods, candy, cakes, etc. Contain these bad fats, and you want to avoid these.

A low-calorie diet may also be beneficial. The purpose is to burn more calories than you eat. One pound of fat is roughly 3,500 calories. Eating 500 calories less a day can help burn about 1 pound of fat per week. The easiest way to do this is to reduce daily calorie intake by 250 and exercise enough to burn off 250 calories on a daily basis. You should eat 35-60 grams of fat, 170-240 grams of complex carbohydrates such as whole grains, veggies, and fruit, and 55-95 grams of low-fat protein such as meat, poultry, and fish, per day.

Exercise your entire body. Your body loses fat by turning it into usable energy. Therefore your body will lose fat from all over and not just a specific area. To lose leg/thigh fat, it can help to work out the entire body as well, and just not specific areas. 30-40 minutes of cardiovascular exercises that targets your legs as well as other parts of your body. Examples would be running, jogging, bike riding, brisk walk, stair climbing, etc.

The best leg exercises to help burn leg fat and tighten up leg/thigh muscles are as follows:

  • Squats. Stand with your legs shoulder-width apart, lower your bottom to the ground, hold a place for 3 seconds and push back up.
  • Front squats. Like a standard squat, but you hold a weight in front of your abdomen, instead of holding weights near your shoulders or arms up by shoulders. Less stress on your back than traditional squats and helps to work out core muscles also.
  • Forward-backward lunges. Step backward into a lunge and then push forward into a forward lunge, then step back into a backward lunge. Repeat.
  • Glute-ham raises. Lay down on stomach with a weight bar over your ankles. Use your leg and core muscles to lift yourself onto your knees.
  • Elevated hip thrusters. Feet flat on the ground, head resting on the elevated surface. Thrust hips upwards.
  • Step-ups. Standing positions, alternate between lifting your left and right knees up high, as if about to take a big step.

Last but not least, if you are serious about toning your lower body, check out these tips on how to get skinny legs. I hope this post is helpful for both moms and moms-to-be!

4 Best Home Exercises for Busy Moms

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Exercises have nowadays become a lifestyle rather than an option. The reason people are increasingly becoming exercise-conscious is perhaps due to the rising health complications and overweight-related diseases. However, for home-staying moms, taking a break from the daily routines and doing some workouts seems more of an impossibility. Where the hell do you get time to prepare kids for school, grill some delicious pancakes, clean the house and do laundry? By the time it is 2 pm, the busy moms must get things ready before the little ones get back home from school. No matter how hard you try to convince busy moms to try some workouts, you will always get the same response – I don’t have time for workouts

Well, if you feel you are the busiest mom who cannot find time to work out, then this article is for you. I have compiled the four best home exercises that you can try out. Remember anything is always better than nothing. Avoid those petty excuses and try this exercises. You can always squeeze these workouts into your tight schedule while having an eye on your lovely kids. You will be thanking me for trying them out for a week or two. You will be shocked how you can lose that belly fat and look sexier more than you could have ever imagined.


Squats are the most awesome workouts you can ever try out while at home. They are the easiest of all and requires no special equipment. Your body weight is your tool when doing squats. You can squat in various styles provided your muscles around the knees feels the pressure. Moms that stay at home can have the sexiest butts by performing squats daily. To squat, you just place your feet hips wide open and then, with your arms brought to the forward; you hinge your waist as if trying to sit on a chair that is not there. Your knees should always remain behind the toes so as to exert pressure on your butts and limb muscles. Squats help home staying moms achieve:

  • Improved digestion
  • Well-defined buttocks and thighs
  • Improved posture and circulation

Studies have also shown that squats help strengthen stomach muscles and quadriceps.

Push Ups

Doing a push up is a real thorn in the flesh for most women. Most feel that push-ups are more of men’s workouts that strengthen and build their chest and arms. However, that is a pretty wrong ideology. In fact, push-ups are the best exercise that gives you a full body workout. This multipurpose exercise gives you the opportunity to strengthen your chest, arms, abs, back, and glutes. Home staying moms can always do push-ups at home to exercise their upper body and attain a better look. There are several ways of doing push-ups. Most women prefer doing push-ups on their knees rather than lifting up their feet, which feels painful. A space in your living room, a mat, and a willing spirit is all you need to do push-ups. You only stand on your knees and hands, straighten your body, and push on your hands to lift your body. Push-ups helps busy moms attain:

  • Well-toned muscles
  • Activated biceps, triceps, and anterior deltoids to support the body enhancing stability
  • Enhanced the cardiovascular system

For better results, always ensure that the knees are always behind the hips.


This is another excellent choice that works out the entire body. Unfortunately, most people do not know how to execute burpee workouts. If you are feeling energetic, then burpee is the way to go. This is the kind of exercise that blows your stamina and take away the body fat. It helps home staying moms boost their cardio activity. To carry out a burpee, one stands straight with hands placed forward and then, lowers the body into a squatting position. Meanwhile, your feet hip should be wide apart. You then kick your legs backward and leap as high as you can. You can do as many reps as you can. Burpee is functional and full body exercise that moms can utilize to:

  • Work out arms, chest, hamstring, glutes and abs
  • Burn mega calories
  • Strengthen your body

Triceps Dips

Any home staying mom would love this workout. You can do it downstairs or on your coach. Most people prefer using a chair to do triceps dips. Triceps dips concentrate on the lower body and triceps. This is why most women prefer this workout. To perform triceps dips, one places hands on a secure coach or firm chair. Hands are placed on the shoulders as one faces away from the chair. You then sit on the floor while your hands are still secured to the chair or any other stable object. Finally, with your arms straightened out, push against your heels and lift yourself. You will realize your triceps bears the weight of your body as you lift yourself up and down. Triceps dips help:

  • Improve lock-out strength
  • Build upper body mass
  • Engage ad build triceps and other back muscles


The great news is all the routines mentioned above can be accomplished easily and efficiently by yoga. Whether you’re a mom or a mom-to-be, you can practice weight loss yoga for beginners at home. The four home exercises are everything you need to make a huge difference in your life. The good part is that they won’t eat much of your time. Most workouts involve 10-15 minutes. You can take your daily exercise routine a notch higher by doing it with your kids. Even though this requires a lot of caution, it adds more fun to the whole experience. Get moving, be fit and active. That is what all busy home staying moms do to get empowered and live a healthy life.