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Trainer tips for working out at home when you don’t have much room

2. Use small items already in your home.

working out at home

So you're feeling a bit out of shape? We get it, mama. You're quarantined at home, baking and working on homeschooling projects. If you're trying to get some exercise in, it might be difficult when you don't have access to a gym or large space—or don't have space for more equipment.

That's why we asked FitOn's master trainers and go-to wellness experts, Christine Bullock and Caroline Pearce, to share their tips that are not only beneficial to burning calories, but are perfect for any free space in your home.


Here are trainer tips on how to stay fit at home when you don't have much space:

1. Try sprinters arms

Having strength in your arms can benefit your overall health. In fact, The American Heart Association recommends strength training at least twice a week. It may sound challenging, but working on your arms can be done in any room of your house, or even outdoors in a field or your backyard. Just grab a corner and try it.

To do this, Pearce suggests fixing your feet to the ground in a split squat position and moving your arms back and forth as fast as you can (almost as if you're running) for 60 seconds, switching the lead leg halfway. "Work for three rounds total and feel your heart rate elevate whilst not even moving from the floor," she says.

2. Use small items already in your home

Gone are the days of spending loads of money to outfit your at-home gym—did you know that your home is already filled with fitness equipment that doesn't take up extra space when in use? "Use folded up towels as gliders on a wooden or smooth floor surface—it's the perfect way to get in a quiet cardio workout," says Pearce. "Place the towel under your feet, slide it behind (reverse lunge) then to the side (lateral lunge) one leg at a time."

3. Focus on more reps, not heavy weights

Most fitness pros say that 4 to 6 repetitions with heavier weights will give you increased muscle size, but increased reps with small movements can be just as effective.

"I recommend using small focused movements for up to 30 reps," says Bullock. "For example, low plie pulse, low squat pulse, leg lift pulse, low push-up pulse or arm extension pulse are great exercises to get your heart rate up and sweat even faster."

4. Try a resistance band

Resistance bands can work most of your body in one move and they're so small they can even fit just about anywhere. Bonus: Most are under $20 and can be added to almost any exercise. "Add a resistance band to simple cardio moves like jumping jacks, squat jumps, push-ups or boxing punches," says Bullock. "The added resistance weight adds a challenge to more muscle groups, getting your burn in faster and with less impact cardio."

5. Use toddlers as props

"I use my toddler as a prop during workouts [to save space]," says Bullock. "I let her jog the room and then when she comes near me I stack her on my hip for squats, lay her down for push-up kisses, or do bear crawls around the room chasing her."

6. Engage your core with bicycle abs

Bicycle abs, also known as bicycle crunches, are a great core strengthening workout that doesn't require much room. It's a great way to engage deep abs and tone obliques. To do this, first lay on your back, and cycle your legs, moving your elbows toward the opposite knee with each cycle, says Pearce. "You can move fast for this exercise and get a great cardio effect without any disturbance to your neighbors," she says.

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    An expectant mama's to-do list can feel endless… but here's the good news: A lot of those tasks are actually really exciting. Planning your baby registry is especially thrilling: You get a say in what gifts friends and family members will buy for your new addition!

    But it can also feel a bit overwhelming to make sense of all the gear on the market. That's why we suggest mentally dividing your registry into two categories: items you need to prepare for your baby's arrival and items that sure would be nice to have.

    Here at Motherly, our editors have dozens of kids and years of parenting experience among us, so we know our way around the essentials. We also know how mama-friendly the registry-building experience is with Target, especially thanks to their recently upgraded registry and introduction of Year of Benefits. Just by creating your baby registry with Target, you'll snag a kit with $120 in discounts and samples. The savings keep coming: You'll also get two 15% off coupons to buy unpurchased items from your registry for up to a year after your baby's expected arrival. Change your mind about anything? The Year of Benefits allows for returns or exchanges for a full year. And as of August 2020, those who also sign up for Target Circle when creating a baby registry will also get the retailer's Year of Exclusive Deals, which includes ongoing discounts on baby essentials for a full year.

    Here are 10 items we agree deserve a spot in the "need" category on your registry, mama.


    A crib to grow with your baby

    Delta Children Farmhouse 6-in-1 Convertible Crib

    First-time mamas are likely creating nursery spaces for the first time, and that can get expensive. Adding a quality crib to Target registry gives friends and family members the option to join forces to make a large purchase through group gifting.

    $269.99

    A safe + convenient car seat

    Safety 1st OnBoard 35 LT Infant Car Seat

    The list of non-negotiable baby essentials is pretty short, but it definitely includes a car seat. In fact, most hospitals will not allow you to leave after delivery until a car seat check is performed. We recommend an infant seat, which can easily snap into a base in your car.

    $99.99

    A traveling nursery station

    Baby Trend Lil Snooze Deluxe II Nursery Center

    It's hard to beat a good playard when it comes to longevity. This item can be baby's sleeping place when they're sharing a room with you for the first months. Down the line, it can function as a roving diaper change station. And when you travel, it makes a great safe space for your little one to sleep and play.

    $99.99

    A swing for some backup help

    4moms mamaRoo 4 Bluetooth Enabled High-Tech Baby Swing - Classic

    A dependable swing can be a real lifesaver for new parents when they need their hands free (or just a minute to themselves). Because many babies are opinionated about these things, we appreciate that the mamaRoo has multiple modes of motion and soothing sounds.

    $219.99

    An easy-to-clean high chair

    Ingenuity SmartClean Trio Elite 3-in-1 High Chair - Slate

    Our best registry advice? Think ahead. It really won't be long before your child is ready for those first bites of solid food, at which point you'll need a high chair. We like one that transitions to a booster seat atop an existing dining room chair.

    $99.99

    A diaper bag to share

    Eddie Bauer Backpack - Gray/Tan

    When you're a mom, you're usually toting diapers, wipes, clothing changes, bottles, snacks, toys and more. You need a great bag to stash it all, and if you're anything like us, you'll choose a backpack style for comfort and functionality. Bonus: This gender neutral option can easily be passed off to your partner.

    $64.99

    A hygienic spot for all those diaper changes

    Munchkin Secure Grip Waterproof Diaper Changing Pad 16X31"

    We can confidently predict there will be a lot of diaper changes in your future. Do yourself a favor by registering for two comfortable, wipeable changing pads: one to keep in the nursery and another to stash elsewhere in your house.

    $29.99

    A way to keep an eye on your baby at night

    Infant Optics Video Baby Monitor DXR-8

    Feeling peace of mind while your baby sleeps in another room truly is priceless.That's why we advocate for a quality video monitor that will allow you to keep tabs on your snoozing sweetheart.

    $165.99

    A comfortable carrier to free up your hands

    Petunia Pickle Bottom for Moby Wrap Baby Carrier, Strolling in Salvador

    A wrap carrier may be about as low-tech as baby items come, but trust us, this product stands the test of time. Great for use around the house or while running errands, this is one item you'll appreciate so much.

    $39.99

    A full set of bottles + cleaning supplies

    Dr. Brown's Options+ Complete Baby Bottle Gift Set

    Whether you plan to work in an office or stay at home, breastfeed or formula feed, bottles are a valuable tool. To make your life as simple as possible, it's nice to have an easy-to-clean set that is designed to work through the first year.

    $39.99

    Target's baby registry is easy to create from the comfort of your own home. Start your Target baby registry now and enjoy shopping with the Year of Benefits featuring exclusive deals available via Target Circle, two 15% off coupons, a year of hassle-free returns, a free welcome kit and more!

    This article was sponsored by Target. Thank you for supporting the brands that support Motherly and mamas.


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