One of the questions I’m asked the most as a fitness teacher is “How do I easily incorporate exercise into my everyday life?” There are so many ways to answer this question, but one way is to start with the bathtub (or the sink if you have have a single stall shower).
Your tub and/or counter offers a myriad of strength-training opportunities. While watching your child bathe in the tub (or just doing all this next to an older child as a way to spend time and grow stronger together), place your hands on the side of the tub and do push-ups (either on your knees on a rolled up towel, or toes if you have space). Place a kiss on your child’s head each time you go down. You’ll be motivated to do even more push-ups upon hearing the giggles. If you have a sink and no tub, then just do push-ups on the sink top.
While you are in the position, hold a plank, a one legged plank, a side plank, or moving side plank – dropping just your hip down and up from the floor. With all of these moves, please be very careful of a slippery, wet side of the tub if you are doing them while your child is playing. Alternatively, use the sink top.
Turn over and do triceps dips just bending your elbows. Or hold the triceps dip position with your toes off the floor, and drop your hips down and up for super glute strength.
If you are bathing a young child, hold a deep squat rather than kneeling on the floor. Or side lunge, and when one side is fatigued, lunge the other direction all while shampooing. Combine strengthening your lower body at the same time you bathe your child! If you don’t have a tub, do the same deep squats at the sink while brushing your teeth.
If you have an older child and a dry tub, carefully use the side of the tub as a place to do step-ups. Because the tub side is narrow, use the corner where it is wider. I like to move in super slow motion to make it more challenging. Add a high knee or side leg lift just for pizzazz. Compete with your child who can do the most step-ups. I bet you’ll be sore the next day.
Lie on your back on the floor with your feet up on the tub. Lift your hips up and down, side to side, and in every manner you can think of to strengthen your hamstrings and glutes.
Try one or all of these little simple moves. They’re free, you won’t even sweat so much you need a bath (ha ha), the “equipment” is already in your house, it’s straightforward, and you’ll have snuck great strength training into your day all while hanging out with your kiddo.