Get Guns of Steel with This Arm Workout

Get ready, moms-to-be: Toting car seats, folding up strollers and lifting and lowering a baby all require strong arms and a fit upper body. To help get you there, we created an upper-body workout, including four different types of push-ups, to challenge your arms, chest and back from all angles.

Perform two full rounds.

Push-Ups

Between each set of push-ups, do 30 seconds of punches and 30 seconds of uppercuts.

Note: If a traditional push-up position is too intense, drop to your knees or stand with your hands on a bench seat or a wall. Remember to engage your core throughout the movement no matter how you choose to perform it.

Diamond push-ups: Get into a push-up position. Place your hands directly under your chest with thumbs and pointer fingers touching to form a diamond shape. Inhale and lower your body slowly to the ground. Exhale and push back up to the starting position.

Wide push-ups: Get into a push-up position. Place your hands slightly wider than shoulder width. Inhale and lower your body slowly to the ground. Exhale and push back up to the starting position.

Classic push-ups: Get into a push-up position. Place your hands directly under your shoulders. Inhale and lower your body slowly to the ground. Exhale and push back up to the starting position.

Staggered push-ups: Get into a push-up position. Place your hands directly under your shoulders. Step your right hand forward so your hands are in a staggered position. Inhale and lower your body slowly to the ground. Exhale and push back up to the starting position. Return your right hand to the starting position and step your left hand forward so your hands are in a staggered position. Inhale and lower your body slowly to the ground. Exhale and push back up to the starting position. Alternate hands.

Triceps

Hold a tricep plank for 30 seconds between each set of exercises.

Tricep dips: Begin with hands shoulder width apart on the edge of a bench or a chair, butt off the seat, legs out in front of you with knees bent and arms straight with a soft bend. Keeping your back close to the bench or chair, lower your body toward the ground till your arms are at a 90-degree angle. Push back up to the starting position. Repeat.

Backward crab walks: Sit on the ground with your hands by your hips and your legs out in front of you. Lift your body off the ground so you are on your hands and feet, your stomach is facing the sky and your hips are high. Walk backward on your hands and feet for 30 seconds.

Tricep plank: Begin with hands shoulder width apart on the edge of a bench or a chair, butt off the seat, legs out in front of you with knees bent and arms straight with a soft bend. Step your feet out so your body is in a straight line from your shoulders to your ankles and you are supported on your heels. Engage your abdominals. Keep your hips level, neck long and shoulders down. Hold the position for 30 seconds.

As always, check with your health care professional before starting a new workout.

Photo: Charlotte Jenks Lewis