Mom-ing (PARENTING) is a physical job, that is certain.

It’s a must to be strong, physically, especially in the years when your kid(s) are young and you’re holding, carrying, feeding, lifting, rocking, bouncing them, etc for hours a day.

These are 3 examples of the upper body exercises I use for myself and for my moms in the To Pregnancy & Beyond monthly membership club. These exercises might not (YET) be staples in your exercise program, but I bet you’ll start including them more.

These exercises will help you develop strength to:

•  Hold your kids longer without your back aching
• To carry the car seat/stroller/groceries in the house in one trip
• Do these tasks with better posture.

BONUS: have totally rockin’ mom arms! 😉 

Exercise 1: Facepulls

How to do it: Use a cable machine attachment (rope, handles, etc) or a resistance band attached above shoulder height. Pull the band/cable attachment in towards your face, with the elbows drawing wide. Squeeze through your back muscles to help you pull.

Watch it here: 

When to do it: Perform 1-2 times per week for the next 4 weeks, for 10-15 reps.

Exercise 2: 1-Arm Seated Overhead Press

How to do it: Sit on a bench or something sturdy. Exhale to push the weight overhead, then inhale to pull the weight back down to shoulder height. Keep your ribcage stacked over top of your hip bones.

Watch it here:

When to do it: 1-2 times per week for the next 4 weeks, for 8-12 reps each side.

Exercise 3: 1-Arm Floor Chest Press

How to do it: Grab the dumbbell from a side-lying position. Roll to your back and help the weight overhead with both arms. Inhale to pull the weight down, barely touching the elbow to the floor. Exhale to push the weight up.

Watch it here:

When to do it: 1-2 times per week for the next 4 weeks, for 8-12 reps each side.

If you are mid to later pregnancy, you may feel more comfortable doing this on an incline bench instead. Demonstrated here:

Exercise 4: Straight Arm Pulldown

How to do it: Stand in neutral alignment (bum untucked, ribs over hips). With stick straight arms, use the back and arm muscles (especially the lats and triceps) to pull down and in towards your hips.

Watch it here:

When to do it: 1-2 times per week for the next 4 weeks, for 12-15 reps.

More upper body strength = less stress to the body brought to you by mom-ing!

Jess

Ps. Stay tuned for the next 2 parts in this series where I cover the lower body exercises and core exercises you’ll definitely want to be doing.

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