Cooking Light Magazine

Busy Mom's Workout

Sept 2006

Finding time for exercise can be a challenge for anyone. Factor young children into the equation, and it can become even harder, as Cooking Light reader Angela Pagenkopp, 32, knows. The Broomfield, Colorado, administrative assistant works from home and has her 20-month-old son, Ethan, with her almost constantly. "I take a walk with the stroller when I can, but it doesn't feel like enough," she says. Plus, when snowy winter weather hits Colorado, those walks stop. Pagenkopp needed a workout that allows her to exercise for a few minutes here and there - and more if she has time.

Baron Baptiste, author of numerous yoga books and DVDs, including My Daddy is a Pretzel: Yoga for Parents and Kids, believes that yoga fits parents' needs for flexible fitness plans. "Yoga postures allow you to tone, strengthen, and stretch at the same time, and some of the moves raise your heart rate," he says. "Plus, it helps melt away tension - a plus for any parent." With time in mind, Baptiste created a routine that's divided into minute-long moves anyone can squeeze in between tasks or combine into a half hour-long heart-pumping workout. "Do these moves for three minutes, 10 minutes, or whenever you can fit them in," Baptiste says. "You'll feel renewed and refreshed."

The Workout
This workout is designed in three parts. Part 1 targets the upper body, Part 2 works the lower body, and Part 3 raises your heart rate to bur calories. Each move should take about one minute. Here's how to put it together:

• In 3 minutes Do one exercise from Part 1, one from Part 2, and one from Part 3.
• In 6 minutes Do two exercises from each part.
• In 10 minutes Do the entire exercise sequence once.
• In 30 minutes Repeat the entire exercise sequence three times.

Eagle
Improves balance, and stretches and opens the arms and shoulders.

1. Stand with feet shoulder-width apart, inhale, and reach both arms toward the ceiling. As you exhale, lower your arms and bend the elbows 90 degrees, so upper arms are parallel to the floor.
2. Inhale and bring arms together, and slowly wrap the left elbow under the right. Keeping the elbows crossed, extend your fingers, and press your palms together. Hold and take three breaths (about 10 seconds).
3. Exhale as you bend your knees to 45 degrees and sweep your left leg up and over the right. Gaze at one point ahead of you (doing so will help you balance). Hold and take five breaths (about 15 seconds), then release your leg and return to the starting position.
4. Repeat on the opposite side, sweeping your right arm under your left and your right leg under your left.

Side Plank
Tones and strengthens the back and arms

1. Lie on your left side, with left elbow bent and tucked under your torso. Place your left palm on the floor so it's directly underneath your shoulder. Legs should be stacked and extended in a straight line.
2. Inhale, then exhale as you straighten your left arm so your upper body lifts off the floor. Lift your hips and legs so only your hand and the outside edge of your left foot support your weight. (Your heels, hips, and torso should form a straight line.)
3. Inhale as you raise your right arm so it's pointing toward the ceiling. Hold and take three breaths (about 10 seconds).
4. Repeat on the opposite side.

Dancer's Pose
Stretches and opens the shoulders and chest

1. Stand with feet together and arms at your sides. Inhale as you reach your left arm toward the ceiling, palm facing forward.
2. Exhale as you bend the right knee and bring your right foot to your buttocks. Reach back with your right hand, and grab the inside edge of your foot. Keep your knees together.
3. Gaze at one point ahead of you to help bolster the hips. As you do this, release your right leg, unbend your knee, and extend and straighten the leg. Hold and take five breaths (about 15 seconds).
4. Repeat on the opposite side, lifting the right arm and left leg.

Prayer Twist
Sculpts the buttocks and thighs

1. Stand with the feet together and arms at your sides, then exhale as you bend your knees and lower into a squat, bending your knees to as close to 90 degrees as possible.
2. Inhale as you raise your arms so your upper arms are alongside your ears. Hold and take three breaths (about 10 seconds).
3. Inhale as you lower your arms and bring your hands together at the center of your chest, pressing your palms tightly together.
4. Exhale as you twist at the waist to the right, bringing your left elbow to the outside of your right thigh. Keep your feet and knees together. Hold and take five breaths (about 15 seconds).
5. Repeat on the opposite side.

1. Stand with feet shoulder-width apart and arms at your sides. Exhale as you bend forward at the hips, then place your hands on the floor a few feet in front of you (at the front of your mat) so your body is in the shape of an inverted V.
2. Step forward with your left foot, bringing it to the outside of your right hand. Inhale as you slowly lower your left hip and knee to the floor so your left knee is next to your left hand. (Your shin should be nearly parallel to the front edge of your mat.) At the same time, extend your right leg back so your knee and the top of your right foot rest on the floor.
3. Exhale as you bend forward, relaxing your upper body over your left shin and thigh. Bring your arms in front of you, and rest your forehead on the floor. Hold and take five breaths (about 15 seconds).
4. Return to standing, and repeat with the opposite leg. Make it easier: If your forehead doesn't reach the floor, rest it on a folded towel.

1. Lie on your back, and place your feet flat on the floor, hip-width apart, knees over your heels and arms on the floor beside you, parallel to your body, palms down.
2. Inhale as you lift your hips until your weight is resting only on your feet and your upper back or shoulders.
3. Exhale as you bring your hands together so your arms are underneath your body, fingers interlaced and arms straight. (Roll your shoulders together to help move your arms so they lie on the floor parallel to your spine.) Hold and take five breaths about 15 seconds).
4. Return to start, and repeat.

Thunderbolt to Warrior One

1. Stand with feet together and arms at your sides, then inhale as you lower into a squat, bending your knees to as close to 90 degrees as possible. Exhale and raise your arms so your upper arms are alongside your ears. Shift your weight into your heels. Hold and take three breaths (about 10 seconds).
2. Inhale and step your left leg back a few feet behind you, straighten it, and place your entire foot (heel included) on the floor with your toes pointing diagonally to the left. Bend your right knee so it stacks directly over your right heel. (Move your right foot forward an inch or two if needed.) Hold and take three breaths (about 10 seconds).
3. Exhale and reach down and place your hands on the floor on either side of your right leg, then step your right leg back so you're in the top of a push-up position. Hold and take three breaths (about 10 seconds).
4. Return to start, and repeat, stepping the right foot back this time.

1. Stand with your feet together, elbows bent and hands at the center of your chest, palms pressing tightly together. Inhale, then exhale as you bend forward from the waist, bringing your chest as close to the front of your legs as possible. As you bend, release your arms and let them hang straight down.
2. Inhale as you bend your knees and place your hands on the floor, then walk your legs back so you're in the top of a push-up position. Exhale as you bend your elbows, and lower your body until you're hovering about five inches from the floor. Inhale as you raise your head so you're looking forward.
3. Exhale and, in one fluid motion, lift your buttocks up to the ceiling so you're in an inverted V position. Hold and take five breaths (about 15 seconds), then rise and return to start.
4. Repeat the entire sequence. Make it easier: If you find the push-up position difficult, drop your knees to the floor. Lift when you move to the inverted V position.

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