Mia Hamm's Mommy Workout
In today’s Healthy Hollywood feature: Let’s all get ready to celebrate mom this Sunday.
Healthy Hollywood is proud to be a mom to an awesome teenage daughter, Brittany. Being her mother has been the greatest blessing in my life. And, of course, I owe a lot of my better parenting skills to my own mother. Happy Mother’s Day to all the hard-working moms!
Us moms certainly deserve a day to be treated, but also reflect on the joys of motherhood.
Soccer sensation Mia Hamm knows a thing or two about being a multi-tasking mom. The former Olympian is busy raising 3 kids and traveling to give inspiring pep talks and also does work on behalf of her charity, The Mia Hamm Foundation. “Our crazy schedules can make any mother feel pulled in a million direction,” she recently told the media at the Moms’ Month celebration hosted by the Residence Inn by Marriott in New York City.
The 42-year-old mom was selected at this year’s Resident Mom of the Year and also helped kickoff the search for the “Ultimate Soccer Mom.” While, she’s hung up her soccer cleats, she tries to stay active. “I’m always worrying about getting enough exercise and staying healthy while I’m traveling,” she revealed.
To help keep her, and other busy moms, in shape, Mia created a simple fitness program for moms on the go. They’re quick routines that don’t require any special equipment or gym membership.
Mia shared with Healthy Hollywood one of her 10-minute workouts. Simply, need a small face towel and chair.
Warm up by stretching from side to side, touching hands to toes, raising arms over head. After warm up…
10 quick air squats (fast tempo 1:1)
5 second squat hold (hold the bottom of the squat for 5 seconds)
Repeat 10 air squats with 5 second squat hold (3x’s total)
Hold one plank through the entire series…
Hold a straight arm plank and perform 10 shoulder taps (tap right hand to left shoulder then left hand to right shoulder for a total of 10). Then do 10 knee crosses (cross right knee under to left elbow then left knee to right elbow for a total of 10). Then do 10 quick mountain climbers (run knees straight up to chest and back, alternate for 10 total). Repeat 2-3 times
10 quick air squats
5 second squat hold
Repeat 10 air squats and 5 second hold (3x’s total)
10 dips off chair and 10 push-ups off desk, chair or floor
30 seconds of full sit-ups reaching overhead and 30 seconds of bicycles
(Repeat arms and abs series 3x’s total)
Lunge series (hold towel with hands at each end for all)
Forward lunge with torso rotation:
Wide split stance with right leg front. Lunge down keeping torso upright and lift arms forward to chest line while pulling towel apart and rotate torso toward right leg. Release lunge back to standing. Keep arms at chest line and repeat the lunge on left leg and rotate torso to left side (repeat 10x’s alternating legs)
Forward moving lunge with side chop:
Pull towel apart and hold above head. Step forward with right leg into lunge while chopping across body to right hip. Release lunge by pushing off right leg and lift towel overhead, back to standing position (repeat 10x’s alternating legs)
Forward moving lunge with overhead swing:
Step into wide lunge with right leg while swinging straight arms overhead (past your ears and pull towel apart). Step right leg back to standing while lowering arms back to hips (repeat 10x alternating legs)
Finish with stretches like downward dog and upward dog, forward fold and overhead reach, leaning side to side.
-- Terri MacLeod
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