Moms owe it to themselves and their families to be the strongest they can be
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You may have heard it said often, but I just want to reiterate that moms are some of the strongest people I know. Women by themselves are already strong, but to take on the role of mother and carry the weight of not just one world but also many people’s, will always be an impressive feat. Moms are great, full stop.
But what our moms may not think about is their bodies—specifically, how strong they can be. There’s a joke about how dads have “dad strength” or “old man strength” that come about just because they’re men (and they tend to pack on mass as they grow older), but the physical endurance and grit of a mom is more understated and underappreciated because we usually think of them as taking on household chores.
Often, people, especially moms, exercise to improve their appearance and that’s totally valid, but there’s also a whole host of quality-of-life benefits moms can enjoy if they choose to work out and get stronger
(That stuff needs actual conditioning; I can’t even sweep the floor for too long without feeling my lower back act up.)
I’ve been noticing more and more older women working out in the gym, which means the idea of fitness is really catching on. Moms my age also are likely to be exercising regularly. Often, people, especially moms, exercise to improve their appearance and that’s totally valid, but there’s also a whole host of quality-of-life benefits moms can enjoy if they choose to work out and get stronger.
There’s always a part or muscle group they could strengthen, no matter what stage of motherhood they’re in. Here are some of the best exercises moms can do for each part of their life:
Stronger posterior chain for pregnancy
Pregnant women have to deal with mass changes as they progress each term. That means their center of gravity will shift the heavier they get—and the lower body—such as the lower back, glutes, hamstrings, and quads—will need to work harder to carry more weight.
For moms who have access to a gym, the must-do exercises are squats, glute bridges, Romanian and single-leg deadlifts, and seated hamstring curls. Those working out at home can do bodyweight versions of these.
Stronger chest and back for breastfeeding
Those who are breastfeeding may experience rounded backs when they lean forward to nurse. This will need chest-lengthening and back-strengthening exercises.
Those who are breastfeeding may experience rounded backs when they lean forward to nurse. This will need chest-lengthening and back-strengthening exercises
For chest-lengthening, look into yoga or body stretches that extend the pectorals as much as possible, such as behind-the-head stretches, bent-arm stretches against a wall, child’s pose reaches while kneeling, and more. Easy back exercises and stretches include the Superman extension stretch on the ground, inverted rows (which you can do at home), or towel pulls on the ground.
Core stability and arm strength for carrying kids
Parenthood involves a lot of carrying small kids, whether you’re a mom or a dad. You’ll want to be able to hold up your children as long as you can, especially as they get bigger. This means shoring up core muscles and arms—of course, you’ll enjoy the benefits when you carry anything heavy, not just your children.
Biceps curls are king of the arm exercises as they work the hardest when you carry anything heavy. Look into doing farmer’s walks with dumbbells and kettlebell as well as bodyweight planks to build up your strength while walking and improve your spine and core stability.
Improved core and posterior power for lifting
You’ve probably been taught that the best way to lift something off the ground is to squat down and then stand back up. Sometimes, however, you will need to use your lower back, especially when you need to lift your kid up from a lower position. This will also benefit other activities that involve maintaining the house.
You’ve probably been taught that the best way to lift something off the ground is to squat down and then stand back up. Sometimes, however, you will need to use your lower back
That’s where deadlifts come in. As mentioned earlier, all variants will do, and there’s also no need to go super heavy. Back extensions will also help greatly to strengthen those muscles, which can also be done at home.
Cardio for overall energy
And most of all, we can’t really forget improving cardiovascular health. Other than beating lethargy and keeping energy levels up for anything you and the family want to do, there’s a whole list of benefits to having good cardio, such as reduced risks of various illnesses. You want to be as healthy as you can for your family.
For this, you can do whatever cardio you want—running, walking, cycling, swimming, dancing, martial arts—there’s so much to choose from, and you should always do something you genuinely enjoy, not something you’re forcing yourself to take up.
And if you’re worried about fitting a workout in, always remember that you don’t need to spend hours in the gym to get what you need. You can pull off a full workout in around 15 to 30 minutes as long as you stay laser focused on the exercising. Even two or three times a week can give you considerable benefits—your future self will be thanking you someday.