It’s always a little shocking to me how physically demanding having an infant is. My arms almost always feel tired, like they’re recovering from a workout. And really, they are, because carrying a 23+ pound baby around all day works your body in ridiculous ways.
But if you want to add on to your heavy-baby workout and switch up your arm work, try these moves below from the experts at Life Fitness to add a little extra oomph to your daily arm routine. The company recommends choosing weights that create muscle fatigue after two sets of 10 to 12 repetitions. Get pumping so that your arms can keep up with those ever-growing kiddos!
3 Upper-Body Exercises for Women
1. Tricep overhead extensions. This exercise is one of the most effective for firming your triceps. Using both hands to grip a dumbbell, extend your arms straight up above your head, then lower the weight back down behind your head, bending at the elbows. You can also try the standing tricep-press machine when at the gym. To start, try two sets of 10 extensions.
2. Bicep curls. Stand with your feet hip-width apart, holding a weight in each hand, palms facing out. Bend your elbows, slowly lifting the weights toward your shoulders—be sure to keep your elbows tight against your sides and avoid swinging the weights with momentum. The bicep-curl machine at your gym will also provide a great upper-arm workout. Aim for three sets of 12 curls.
3. Push-ups. Using your own body weight as resistance, stretch out face-down on a mat and start by kneeling instead of extending your legs if needed. Position your hands directly under your shoulders, keeping them slightly wider than shoulder-width. Bend your elbows to a 90-degree angle and lower your entire body using your arm and ab strength, then use your arms to push yourself back up into the starting position. Keep your abs tight and focus on not letting your lower back and bottom sag to the ground. Try two sets of 10 push-ups to start.
Yep, these upper-body exercises are oldies but goodies! And when you’re sleep deprived, sometimes the basics are the best—no deep thinking required. Do you think you’re stronger now that you’re a mom? —Erin