The fastest way to eliminate mom's arms is with a stool

The fastest way to eliminate a mother's arms is to use a stool for targeted strength training and stretching exercises, combined with dietary adjustments. Mothers' arms usually refer to the accumulation of fat and muscle relaxation in the upper arms of postpartum women due to holding children or lack of exercise. The main improvement methods include bench push ups, bench upper arm flexion and extension, bench flat support and other exercises. At the same time, it is necessary to control calorie intake and supplement high-quality protein.

1. Stool push up

Place both hands on the stable edge of the stool, stretch your feet backwards, keep your body in a straight line, slowly bend your elbows and lower your chest to the height of the stool before pushing it up. This action can strengthen the pectoralis major and triceps, helping to tighten the back of the upper arm. Be careful to avoid waist collapse, repeat 10-15 times per group, 3 groups per day. In the initial stage, the difficulty can be reduced by kneeling.

2. Bend and extend the upper arm of the stool.

Stand with your back to the edge of the stool and support your hands on it. Stretch your legs forward and slowly lower your hips until your elbow joint is at a 90 degree angle before lifting them up. This action specifically stimulates the triceps and improves the butterfly sleeve problem. Keep the shoulders stable and not sinking, and control the speed during descent to avoid joint impact. Suggest training 8-12 times per group, alternating with push ups.

3. Stool Flat Support

Place your forearm flat on the surface of the stool and maintain a flat posture for 30-60 seconds. This static training can activate the core muscle group and upper limb muscle group, increase metabolic rate, and promote fat burning. During training, one arm can be raised alternately to increase difficulty, but the pelvis needs to be kept non rotating. It is recommended to practice 3-5 sets per day, with no more than 30 seconds of rest between sets.

4. Dietary calorie control

Reduce daily intake by about 200-300 calories, and prioritize low-fat and high protein foods such as high fiber vegetables, fruits, chicken breast, and fish. Avoid refined sugar and fried foods, and ensure adequate drinking water. The recommended protein intake is 1.2-1.5 grams per kilogram of body weight, which helps with muscle repair and growth after exercise.

5. Compound Exercise Combination

combines bench exercises with aerobic movements such as opening and closing jumps and high leg lifts to form a 15-20 minute high-intensity interval training. For example, after completing the 30 second bench upper arm flexion and extension, immediately perform a 30 second stationary run, repeating 4-6 sets. This mode can improve the burning efficiency in a short period of time while avoiding the plateau period caused by a single movement. In addition to targeted training, it is necessary to ensure 7-8 hours of sleep per day. Lack of sleep can increase cortisol levels and hinder fat breakdown. Timely supplement high-quality protein such as whey protein or eggs after exercise, and pair with dark vegetables to supplement vitamins. Avoid exerting force on one side when holding a child for a long time. Instead, alternate arms or use straps to share the weight. Measure changes in arm circumference every week. If joint pain occurs, adjust the range of motion or consult a rehabilitation physician. After persisting for 4-6 weeks, significant improvement in arm line can be observed when combined with dietary management.