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Celebrity trainers' tips on how to get fit after having kids

SINGAPORE — Social media fitness stars Chontel Duncan and Kelsey Wells are proof that it is possible for busy mums to squeeze in exercise – and possibly sculpt six-pack abs – while juggling work, motherhood and family life.

Fitness stars Chontel Duncan (left) and Kelsey Wells (right), who conducted their signature workouts at the FitnessFest by AIA at Marina Bay Sands.

Fitness stars Chontel Duncan (left) and Kelsey Wells (right), who conducted their signature workouts at the FitnessFest by AIA at Marina Bay Sands.

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SINGAPORE — Social media fitness stars Chontel Duncan and Kelsey Wells are proof that it is possible for busy mums to squeeze in exercise – and possibly sculpt six-pack abs – while juggling work, motherhood and family life.

Both creators of exercise programmes on the Sweat app, Ms Duncan and Ms Wells conducted their signature workouts in Singapore for the first time at the FitnessFest by insurer AIA last weekend.

According to the fit mums, self-care is a big part of their lives, and the secret to maintaining a healthy physique and mindset.

Ms Duncan, 30, who is based in Australia, has two boys aged one-and-a-half and three, while Ms Wells, 29, is an American fitness trainer with a five-year-old son.

Social media fitness star Chontel Duncan. Photo: Raj Nadarajan/TODAY

“Many new mums are so time-poor and exhausted all the time. Exercise can feel like a burden but when you look at it as something you do to care for yourself, it becomes a space and moment where you can breathe,” said Ms Wells, whose Instagram handle is @kelseywells.   

“It doesn’t matter whether you do a 15-minute high-intensity interval training (HIIT) session in your living room or go to your favourite workout class. As long as we prioritise ourselves and our health, exercise can fit into anyone’s schedule,” she said.

Social media fitness star Kelsey Wells. Photo: Raj Nadarajan/TODAY

Here, the fitness coaches share tips on how parents can fit exercise into their busy lives. 

1. Any exercise is better than no exercise

A full-length exercise session is more effective than a short one. But a quick 15- to 20-minute workout is better than not doing any exercise at all. Workouts that combine HIIT circuit-style exercises and strength training are particularly helpful for people who are short on time, said Ms Duncan ( @chontelduncan).

2. Plan your workout schedule daily, instead of weekly

For people who find it challenging to plan and stick to a weekly exercise schedule, try planning a day at a time.

“When you’re juggling work and family life, every day can change,” said Ms Duncan. “I take five to 10 minutes before bedtime to plan and write down what I intend to do the next day. Of course, there will be bumpy days when I may not be able to achieve all of my plans, for instance, when the kids fall sick.”

3. Instead of relying on motivation, work on small changes

Motivation to exercise comes and goes. Rather than rely on motivation to exercise, Ms Duncan advised working on small behavioural changes and being disciplined enough to stick to them. This can range from waking early in the morning to go to the gym, to scheduling quick workouts daily.

“If we focus on implementing discipline into these small behaviours, it will get you through those times when you don’t have motivation and also help you peak further when your level of motivation is at its highest,” said Ms Duncan.

4. Make good use of the kids’ downtime

Take advantage of early mornings or after-bedtime hours to get some exercise into a hectic day. For Ms Duncan, her children’s fixed naptimes and early bedtimes allow her to schedule regular me-time and workout sessions.

5. Find a fitness routine that you enjoy

There is no one-size-fits-all exercise routine or quick fix when it comes to fitness, said Ms Wells. People who find themselves dreading their workouts should try another form of training, she said.

“You shouldn’t have the mindset that you are exercising for aesthetics or to check something off your list. Exercise should be a part of a healthy lifestyle, so it is important to find something that you enjoy and works in your daily life,” she said.

6. Consider getting a resistance band

If there is only one exercise gear you can afford, consider a resistance band, said Ms Wells.

“They are lightweight, so you can travel with them or store them easily in any tiny apartment. You can also use them with almost any move you do with dumbbells,” she said.

Here, Ms Wells demonstrates two quick, time-saving exercises using a resistance band. Suitable for busy individuals, these compound moves work multiple muscle groups in the body.

When holding the bands, they should be the same height on each side. It is recommended to do 10 to 12 repetitions, and three to four sets.

A. Squat and Press

Video: Raj Nadarajan/TODAY

Standing on the middle of a recovery band, plant both feet on the floor slightly further than shoulder-width apart. Bend your elbows to hold the ends of the recovery band at shoulder height with a neutral grip (palms facing inwards). 

  • Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90- degree angle to your hips. Exhale. Push through your heels and extend your knees to stand tall.

  • Using the muscles in your shoulders and arms, extend your elbows to press the ends of the band directly above your head. Your arms should be in line with your ears on either side of your head.

  • Inhale. Bend your elbows to lower the band into the starting position. Repeat for the specified number of repetitions.

  • B. Side-to-front Raise

    Video: Raj Nadarajan/TODAY

    Standing on the middle of a recovery band, plant both feet together on the floor. With your arms extended by your sides, hold one end of the recovery band in each hand with a neutral grip (palms facing inwards). 

  • Inhale. Exhale. While maintaining a slight bend in your elbows, raise the ends of the band outwards and upwards to shoulder height. As they reach shoulder height, move them forwards to bring them directly in front of your chest, ensuring that you draw your shoulder blades down and back.

  • Once the ends of the band come together in front of your chest, draw the ends of the band backwards until they are in line with your shoulders, once again, ensuring that you draw your shoulder blades down and back.

  • Inhale. Slowly lower the ends of the band down to your sides to return to the starting position. Repeat for the specified number of repetitions.

  • Related topics

    fitness parenting exercise

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