Hello, amazing moms of multiples!
Between carrying multiple babies, pushing double strollers, and chasing after little explorers, your legs and lower body are already working overtime. So why not channel that incredible strength into a dedicated workout that leaves you feeling even more empowered and energetic?
This post is all about strengthening your legs and glutes with exercises that fit into your reality. Many of these can be done with your little ones right there with you, even acting as your adorable (and surprisingly effective!) weights. For other moves, you can seize those precious nap times or moments when they're happily entertained in their bouncer or swing.
As always, please consult with your healthcare provider before beginning any new exercise program, especially postpartum.
Your Lower Body Powerhouse: Exercises for Multiples Moms!
1. Squats (Baby as Weight!)
- How: Stand with feet shoulder-width apart, chest up. Lower your hips as if sitting in a chair.
- With Babies: Hold one baby securely against your chest for added resistance (a "goblet squat" style – see below!). If they're in a carrier, that works too. Focus on controlled movements and good form.
- Without Babies: Perform regular squats. You can even do sumo squats (wider stance, toes pointed out) to target inner thighs and glutes more.
2. Goblet Squat (Your Favorite Little "Weight")
- How: Hold one baby securely against your chest with both hands. Stand with feet slightly wider than shoulder-width, toes pointing slightly out. Lower into a squat, keeping your chest up and back straight.
- Why: This is perfect for engaging your core and glutes, and your baby adds just the right amount of resistance!
3. Sumo Squat
- How: Similar to a regular squat, but with a wider stance and toes pointed out about 45 degrees. Lower down, keeping your knees tracking over your toes.
- With Babies: Can be done with a baby in a carrier or when babies are playing nearby. Great for targeting inner thighs and glutes.
4. Calf Raises (Stand Tall, Mama!)
- How: Stand tall, lift up onto the balls of your feet, squeezing your calves, then slowly lower.
- With Babies: Hold one baby in your arms or wear them in a carrier. You can even do these while doing dishes or waiting for water to boil!
5. Leg Raises & Leg Lifts (Focus on Core & Hips)
- How (Leg Raises - front): Lie on your back, hands under your glutes for support. Keep legs straight and lift them towards the ceiling, then slowly lower without touching the floor.
- How (Leg Lifts on Side): Lie on your side, bottom leg bent for stability. Keep top leg straight and lift it towards the ceiling, then slowly lower.
- When: Best done when babies are sleeping or independently playing nearby. These are excellent for core stability and hip strength.
6. Fire Hydrant & Clamshell (Glute Power!)
- How (Fire Hydrant): Start on all fours. Keeping your knee bent, lift one leg out to the side like a dog at a fire hydrant, then lower.
- How (Clamshell): Lie on your side, knees bent, feet stacked. Keeping feet together, lift your top knee towards the ceiling, then lower.
When: Perfect for targeting those often-underused glute muscles. Do these during nap time or with babies playing on a mat beside you
7. Glute Bridge & Hip Thrust (Booty & Core Strength)
- How (Glute Bridge): Lie on your back, knees bent, feet flat on the floor close to your glutes. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower.
- How (Hip Thrust - more advanced): Similar to a glute bridge but with your upper back supported on a couch or low bench for a greater range of motion.
- When: Excellent for strengthening glutes and core. Do these when babies are napping or settled.
8. Wall Sit (Pure Endurance!)
- How: Lean your back against a wall, slide down until your knees are at a 90-degree angle, as if sitting in an invisible chair. Hold!
- When: A fantastic way to build leg endurance. Try to hold for 30-60 seconds, or even longer! Can be done while watching your babies play, or as a quick burst during nap time.
9. Leg Kick-Backs (Sculpt & Strengthen)
- How: Start on all fours or standing, holding onto a chair for balance. Extend one leg straight back, squeezing your glute at the top, then return.
- When: Great for isolating the glutes. Easy to do while supervising playtime.
More Advanced (When You Have Dedicated Time & Are Cleared for Heavier Lifting):
- Good Mornings: Hinge at your hips, keeping a slight bend in your knees and a straight back, lowering your torso towards the floor, then return. (Can use light weights/baby for resistance if cleared and confident in form).
- Deadlifts: A full-body powerhouse, but form is crucial. Best done with proper instruction and when you can focus without distraction. Start with very light weights or just your body weight.
- Leg Curls & Leg Extensions: These typically require machines found in a gym, but some bodyweight variations exist (e.g., hamstring curls on a stability ball).
Remember These Key Tips:
- Listen to Your Body: Especially postpartum, your body is recovering. Don't push through pain.
- Quality over Quantity: Focus on proper form for 10-15 repetitions rather than rushing through high numbers.
- Consistency is Key: Even 10-15 minutes a few times a week will make a difference.
- Hydrate & Fuel: Drink plenty of water and nourish your body with healthy foods.
You're already incredibly strong, mama. Let's build on that! Which lower body exercise will you try first? Share your favorite moves in the comments below!
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