10 Ways for Moms to Build Muscle

Many women are quick to shy away from strength training and building muscle, thinking the terms are synonymous with bodybuilding. But by neglecting this part of your daily, get-in-shape routine, you’ll be selling yourself short when you hit the gym to burn calories. Building muscle "raises your metabolism," says New York-based trainer Larysa DiDio. "You burn more calories after you strength-train than after any other type of workout," she adds. Read on for more expert tips.

Slide strength-training into your workout by keeping it stress-free. DiDio suggests doing three quick sets of three exercises before and after your workout. “Small changes will equal big results,” she says. “All you need is three exercises, three or four times a week to make a difference. For example, before you do your cardio, do three sets of 10 modified pushups. After your cardio, do three sets of 10 squats and three sets of 10 crunches.”

More than just your workout, it’s easy to insert strength training into your daily life. Just make smart choices as you go about your day. For instance, ignore the elevator even if it’s calling your name. “Take the stairs with your shopping bags or laundry,” DiDio says. “Stairs are great cardio, and adding a little more weight with what you’re carrying will strengthen your legs and butt.”

RELATED: How Do Celebs Work Out?

Sitting in front of the TV? Drop that remote, and drop your rear to the floor. “Do reverse dips while you’re watching,” DiDio says. “Place your hands next to your hips on the chair to hold yourself up, slide your butt off the edge, and bend your elbows to lower your butt down toward the floor. Stop when your elbows are at 90-degree angles. Raise and repeat. This exercise is great for the backs of your arms and chest.” Taking care of problem areas while watching the nightly news? We like!

Instead of taking your pups for a walk, pick up the pace. Put on your jogging shoes and see if you can outrun your dogs. “Sprinting will make your legs look great in skirts and shorts,” she says. And since it’s summer, and you’ll be showing off those gams plenty, it’s the perfect time to utilize this trick.

Making dinner, and got a couple cans in hand? They can easily transition into weights. “Do side lateral raises before you open those cans of veggies,” DiDio suggests. “Hold a can in each hand at your sides. Then, with your thumbs facing up and your elbows slightly bent, raise your arms up and out to shoulder-height.” This exercise will work arms and shoulders, perfect for showing some skin in sleeveless tops. It will also make your kids laugh which may help with the pre-dinner whining.

RELATED: Yummy Vegetable Enchiladas

You spend hours in the car, driving your kids to school, going back and forth to work, baseball practice, friends’ houses and beyond. Use that time to work a neglected area: the back. “As you hold on to the steering wheel, keep your arms straight and shoulders down to start,” says DiDio. “Then, pull your shoulders back toward the seat, contracting the muscles in your back. Release and repeat. This is great for building your back, improving your posture and alleviating any back and neck pain.”

Did your kids leave toys all over the floor again? While you pick up, use the opportunity to work your legs and behind. “Lunge when you pick things up off the floor,” DiDio advises, instead of simply bending over at the waist to grab things. “And alternate sides as you go. It'll work your tush like crazy!”

RELATED: Want to Air Your Dirty Laundry?

Before you put those potatoes in the oven and before you get them out, pause for a moment to strengthen your lower half with squats. “When you bend down to take something out, face both toes forward and do 10 squats before you open it up,” says DiDio. “It’s great for your lower body and thighs.” Repeat anytime you open that door. You could get a major butt-and-legs workout on a big cooking or baking day. And again your kids may think you're a little nuts but is that a bad thing?

Building muscle is also about what you eat. So what foods should you be slipping into your system? Protein, according to Dr. Melina Jampolis, a physician and nutrition specialist. “You should eat a good, quality protein with each meal, if possible,” she says. Jampolis likes a frittata for breakfast, Greek yogurt with fruit or a fiber-rich cereal. For lunch, fill up with salad and a 3- or 4-ounce chicken breast. A protein-packed dinner could include grilled salmon and veggies. “The omega-3 in salmon may also be especially useful for building muscle, particularly as you age,” Jampolis says.

After you spend some time strength training and working those muscles, hunger usually revs up. “Whey or soy protein smoothies are the best, as the liquid form of protein is more quickly digested than solid protein like eggs or chicken,” Jampolis says. But don’t wait too long after hitting the gym. Help your muscles recover right away for the biggest impact. “Whipping up a quick smoothie within 30 minutes after a workout is key. Throw in a little fruit to rebuild muscle glycogen, the storage form of sugar, and you will be lean and mean in no time!”