Carrying Babies or Carrying Groceries: An Upper Body Workout to Help With Both

Posted byashleepedlowPosted inUncategorized

I have a full blown confession to make…training upper body is not my favourite. Over the years I have learned to love it more, but I even still today there are days where I’m not excited to train upper body. Even with that said I still make sure that I am training these upper body muscles groups a couple of times a week…why? Because I know that it’s important…

Upper body training can help to combat the hunched posture that is so relevant in society today and it allows you to lift things in everyday life safely and effectively (this could be anything, but for you mommas it’s likely your little ones). It will also help to prevent injuries of the upper body, stabilize mobile joints (like the shoulder joint) and it will improve your overall body composition and health. So on days when I’m not looking forward to my upper body workouts I remind myself of these things and get it done!

Today I’m sharing an upper body workout with you focusing on all the major muscles groups in the upper body including biceps, triceps, chest, back, shoulders and a bit of core. Complete each of the exercises below 8-12 reps and repeat the circuit 3-5 times depending on how much time you have available. If you gave it a try jump over to my Instagram page and let me know your thoughts.

8-12 Bicep Curls

Begin with the weights in your hands and your palms facing forward. Bending at the elbow curl your palm up towards your shoulders. Ensure that you keep your core tight throughout the movement and that you aren’t swinging the weights but are instead controlling them through the movement.

8-12 Overhead Tricep Extensions

Begin with a single weight (or two if you are comfortable with that) straight up over your head. Bending at the elbow lower the weights behind your head to a 90 degree angle at the elbow and then extend through the elbow to return to the start position. Keep your core tight through this movement and avoid arching in your back.

8-12 Chest Press

Lying on your back begin with the weights straight up over your chest with your arms extended. Bending at the elbows lower the weights out to the side. If you are pregnant and not comfortable on your back you can use an incline for this movement as well.

8-12 Bent Over Row

Begin hinging forward at the hips with your back flat and one weight in each hand. Pull your elbows straight back behind you while squeezing the shoulder blades together. Lower to return to start position. Keep your core engaged throughout the movement.

8-12 Overhead Press

Begin with weights in your hands at your shoulders with your palms facing forwards. Press up over your head by straightening through your arms and then lower to return to your start position.

8-12 Pushups

Begin in a plank position with your hands on an elevated surface. Bending at the elbow lower your chest towards the elevated surface while maintaining a flat back. At the bottom push back up to the start position

8-12 Pallof Press

Begin with the band close to your body at chest level. brace your core as you push the band out away from you . At full extensions of your arms return the band to your chest by bending at the elbows. ensure you are keeping your core active throughout the movement and resisting the side pull of the band.

There you have it. A upper body workout targeting all the major muscle groups in the upper body. This workout is generally safe for those in the preconception, pregnancy and postpartum (as long as you are not immediately postpartum). Choose a weight that challenges you when performing these exercises, but ensure that you prioritize form over the amount of weight you are using (if you can’t complete the exercise with good form then decrease the weight). You will find over time you will be able to increase your weight slowly as your strength increases. If you have bands at home you can substitute those in for all of these exercises as well (if you want tips you can reach out). Women tend to neglect upper body training more often than lower body and I hope that this simple workout will help you introduce more upper body training into you regular routine! Enjoy this one!

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