When you have one (or more!) kids to take care of, it can be hard to find the time to actually take care of yourself. But don't stress! Your kids cause enough of that. We talked with Kate Albarelli, creator of Figure 4 at Pure Yoga, for the best no-equipment workouts that you can do in the comfort of your own homeand best of all, each exercise only takes 60-90 seconds!
Wide Second: Start standing, facing your couch with legs spread shoulder width apart and feet turned out. Bend knees to 90 degrees and rest your hand on the couch. Staying low, move down and up 1 inch 20 times, then straighten legs. Repeat 3 times.
Side Step: Start with your legs together and step wide. Allow your arms to follow your legs, and then bring your legs back together. Step out to target outer thighs, step in to target inner thighs.
10 + 90 Second Plank: Come down onto your forearms and the tops of your thighs (right above knees). Your body should be straight from shoulders to hips. Stay in this position for 10 seconds to warm-up. If you can straighten out legs, do so for 90 seconds. If not, keep knees bent for 90 seconds.
Tricep Dips: Start out by sitting on the floor with your knees bent and place your hands behind you. Keep your thumbs facing your bottom and your fingertips very slightly turned out. Then, lift your hips off the floor, ensuring that your shoulders remain directly over your wrists. Bend and straighten your elbows 15 times. Repeat 3 times.
Push-Ups: Place hands on floor slightly wider apart than your shoulders. Come onto the tops of your thighs (right above knees). There should be a sloping line from shoulder to hips. Bend elbows and bring chest toward floor. Do 20 push-ups, eventually working toward straightening your legs while you do.
Floor Swimming: Lay flat on your front with your legs extended and your arms extended overhead. Lift arms and legs off the floor as high as possible and hold for 5 seconds. Repeat 10 times.
Pelvic Tucks: This one works your glutes too! Lay on your back with your arms resting by your side and your knees bent, with your feet flat on floor hips-width apart. Lift your hips off of the floor no higher than your bra line. You should still feel your lower ribs on floor. Then, squeeze your glutes and allow your hips to lift a few inches. The speed should be that of a pulse. Perform 20 full range hip lifts (up then all the way down). Then stay up and perform 100 pulses (glute squeezing pelvic tucks).
Calf Raises: Begin standing facing a wall with your fingers resting lightly against the wall. Your feet should be hips-width apart, toes facing forward. Keep legs totally straight and lift and lower your heels 20 times. Repeat 3 times.
Ab Pokes: Lay on your back in front of the couch and hook your fingers underneath the couch behind your head. Extend legs up to the ceiling, keeping legs straight or only softly bent. If you're doing it correctly, your legs should be right above your hips. Lift hips off the floor one inch and back down, 'poking' your toes up towards the ceiling. Try to keep your legs still and concentrate on your lower abdominal muscles. Perform 10 pokes, then take a quick rest. Repeat 3 times.
Photo Credit: Chris Fertnig/E+