Body Strength: Exercise Through the Alphabet

Exercise Through the Alphabet

No gym membership? No workout equipment? No problem! At Skinny Mom, we have dozens of at-home workouts that even the busiest of moms can perform, and this is our new favorite. We triple-dog-dare you to complete the entire alphabet! All you have to do is set aside 20 to 25 minutes, blast some of your favorite tunes and work through the alphabet by performing the exercise next to the corresponding letter.

A: 10 Crunches: The crunch is the grandfather of core workouts. Why? Because just like our own grandfathers, this move has been around since the stone ages — and that's because it works! Read more about this move in our fitness index.

Step 1: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat. Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
Step 2: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

B: 10 Jumping Jacks: We know you've heard of the jumping jack before, but let us give you a refresher: click here for more instructions!

Step 1: Stand with your feet together and your hands at your sides.
Step 2: Jump up and raise your arms above your head, while simultaneously kicking your legs out to the sides. You should form an “x.” Without taking a break, quickly reverse the movement and repeat.

Tabata-One-Jumping-Jack — (Photo: POPSUGAR.com)

C: 5 Pushups: Most of us balk at the thought of a pushup. After all, they're difficult! Don't let that scare you, though. This move does amazing things to your body by working your chest, arms and core! Click here for more info.

Step 1: Begin on all fours and walk your hands out until your hips drop into a straight line with your spine and hamstrings. Curl your toes under and set the knees about hip-width apart. Your hands will be outside of the shoulders, fingers spread and pointing forward. Look at your mat.
Step 2: Inahle and drop your chest down as low as you can. Bend the elbows diagonally backward, pulling the shoulder blades together. Keep the core locked so the body moves as one.
Step 3: Exhale and push yourself away from the ground as far as possible so you completely come out of the push up. Inhale and repeat immediately.

Step 1: Begin with your feet hip-width apart with a heavy (10-20 pound) dumbbell in each hand.
Step 2: Keeping your weight in your heels, sit down as if sitting in a chair, keeping your back as upright as possible. Pause, then return to standing by pushing through your heels and squeezing your glutes to straighten your legs. That is one rep.

E: 30-Second Wall Sit: This might not sound like a lot, but we promise you'll feel this move in your entire body. Read more about it here!

Step 1: Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
Step 2: Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.

F: 15 Arm Circles: Don't be scared to show your arms off! Arm circles can help build muscle in one of our trouble areas. Ditch the sweaters and start wearing tank tops after you commit to this workout. For more info, click here!

Step 1: Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides.
Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.

G: 10 Mountain Climbers: Since you won't be traveling to Mt. Everest anytime soon, the simple mountain climber workout will have to suffice. Need more info? Check it out in our fitness index!

Step 1:Begin in high plank position with your hands directly under your shoulders. Your body should be in a straight, diagonal line from your head to your heels.
Step 2: With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep alternating legs and pick up the pace until it feels a little like running in place in a plank position.