To the exhausted moms of multiples, I see you! Your arms are your most-used tools. From lifting a baby out of a crib to carrying a toddler on your hip while pushing a stroller, your arms are always working. It's a job that demands a lot of physical strength, but finding the time to build that strength can feel impossible.
As a mom of triplets, I know this feeling well. My arms felt weak and tired, which added to my overall fatigue. But I learned that dedicating just a few minutes a day to my arm muscles made a massive difference. Not only did my arms get stronger and more toned, but I also felt a boost in my energy and confidence.
Today, I want to share the simple arm exercises that were key to my transformation. They are effective, can be done at home, and are perfect for fitting into the chaotic schedule of a mom of multiples.
Why Strong Arms are a Mom's Best Friend:
- Makes Lifting Easier: A strong set of arms makes all the heavy lifting of mom life feel less straining on your body.
- Boosts Confidence: Toned arms can make you feel more confident and empowered.
- Improves Posture: Strengthening your biceps and triceps helps support your shoulders and back, improving your posture.
- Increases Metabolism: Muscle tissue burns more calories than fat, helping to boost your metabolism.
My Go-To Arm Exercises:
These are the four exercises I used to build strength and get the most bang for my buck in a short amount of time. You'll only need a pair of dumbbells, or even household items like canned goods or water bottles.
1. Bicep Curls: The Classic Arm Builder
- Why it's great for you: Biceps are essential for all the pulling and lifting you do, like pulling your babies out of their car seats or picking them up from the floor.
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
- Keeping your elbows pinned to your sides, slowly curl the weights up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the weights back to the starting position.
2. Hammer Curls: For Functional Strength
- Why it's great for you: This exercise targets a different part of the bicep and forearm muscles, giving you more functional strength for everyday tasks like carrying groceries or a heavy diaper bag.
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing each other (like you're holding a hammer).
- Keeping your elbows by your sides, slowly curl the weights up toward your shoulders.
- Squeeze your biceps at the top.
- Slowly lower the weights back to the starting position.
3. Tricep Kickbacks: Toning the Back of Your Arms
- Why it's great for you: Triceps are crucial for all the pushing you do, like pushing a stroller, pushing yourself up from a kneeling position, or pushing a swing. This exercise targets the "wiggle" area of your arms that many moms are self-conscious about.
- How to do it:
- Hold a dumbbell in each hand and hinge forward slightly at your hips, keeping your back straight.
- Bend your elbows to a 90-degree angle.
- Engage your triceps to slowly straighten your arms behind you.
- Squeeze at the top of the movement.
- Slowly return to the starting position.
4. Tricep Dips: A Bodyweight Staple
- Why it's great for you: This exercise is perfect because it requires no equipment and uses your own body weight to build strength in your triceps, chest, and shoulders.
- How to do it:
- Sit on the edge of a sturdy chair or bench.
- Place your hands on the edge of the seat, with your fingers facing forward.
- Slide your hips off the chair, supporting your weight with your arms.
- Keeping your back close to the chair, slowly bend your elbows to lower your body.
- Push back up to the starting position using your triceps.
- Modification: If it's too difficult, you can keep your feet closer to the chair. For a bigger challenge, straighten your legs out in front of you.
How to Fit Arm Workouts into Your Life with Multiples:
Don't overthink it. You don't need a gym or a full hour.
- Nap Time Quickie: Do a set of each exercise while your babies are napping. It only takes a few minutes.
- Playtime Power-Up: Do your bicep curls and hammer curls while your babies are on the floor. They'll find it fun to watch you.
- Divide and Conquer: Do one exercise after breakfast, another after lunch, and so on. Small efforts add up!
Remember, you are already strong just for being a mom of multiples. These exercises will help you feel even more capable and confident. You deserve to feel good in your own skin.
What's your biggest challenge with finding time for yourself? Share it in the comments below
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