“The world is your playground”! Many people think you need a big fancy gym or expensive trainer to get a good workout. But the truth of the matter is, you can turn a lot of things into a good quality workout. Many of us moms have access (or are required) to spend time with the kids on the playground. Instead of going for just their entertainment, how about getting your workout in, and not just on the walk over!
Try some of these exercises based on the theory of “suspension training” which works more than the muscles you are working in order to stabilize your body. They key is slow and stable. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension training develops physical strength while using functional movements and dynamic positions.
Biggest Benefits?
Core Stability and Limb Strength
Balance and Coordination
Here’s my playground workout! I even enlisted my “mini me”. (Yes I have done these in full view of neighbors!)
For all of these. Do 10-12 reps.
Single Leg Step Ups
Holding on both sides, bear all the weight on the leg on the swing, and press up keeping the other leg straight. Do 10 reps and repeat on the other side. Do not use your arms to pull you up but rather to balance and support yourself.
Plank Jacks
Holding in plank position with one leg in each swing, squeeze legs together and slowly release. Utilize your core to stablize. (The last one is to showcase the humor in getting into a swing or suspension system.
Single Arm/Leg Plank Holds:
With your hips supported on the swing, balance into a plank. Lift and arm and opposite leg and hold. Return. And Alternate.
Tricep Dips
Hold in a reverse plank position. While keep your core/hips stablized, lower your arms into a tricep dip.
Hip Raises – Single Leg
Place your feet on the swing. Squeezing your legs together, press up holding at the top and releasing. To challenge, hold at the top alternating legs.
Plank Push Up
Hold in a plank position, lower into a push up. Make sure your hands are directly below your shoulders. If various levels, utilize different positions of weight support on the swing starting at your hips, moving to thights, shins, then ankles.
Squats
With a wide squat stance, leaning back into the swing, lower and return. You should be angled back slightly.
Lunges
With one foot securely in the swing (about ankle), lower down into a lunge (knee in line with your foot). As you are able to go lower you will be able to reach backwards with your leg on the swing. 10 Reps and Alternate.
Plank Pikes and Obliques
While in a plank position, use your abs to pull up bringing your legs closer while still straight. (If someone were to pull you up from your hips)
The alternating sequence is twisting with your obliques to bring your knees to the side. Alternate pike, right, pike, left for a total of 10 on each side.