Fitness expert Garima Goyal suggests that the weight gained during pregnancy often becomes noticeable in the arms, making triceps kickback an excellent exercise for arm toning and strengthening.
Gauahar Khan’s postpartum fitness journey is evident in her dedicated workout routines, whether at the gym or home. She recently surprised her followers by effortlessly performing tricep muscle exercises, known for their arm-toning benefits.
In an Instagram Stories post, Gauahar proudly mentioned being four months postpartum and emphasized her commitment to maintaining her fitness progress, even after a red-eye flight to Dubai. She tagged her fitness trainer in the post.
She showcased her workout by performing triceps kickbacks.
According to fitness expert Garima Goyal, “The weight gained during pregnancy definitely shows up on the arms in women. So triceps kickback is a great exercise for toning the arms and strengthening them. They also help you to lift heavy objects, allowing women to carry their babies for longer periods.”
She further explained that triceps kickbacks enhance triceps strength, providing stability to the shoulders and arms while increasing joint flexibility and mobility. Strengthening the arms through exercises like this also improves posture, reducing the likelihood of back pain. Despite its simplicity, this exercise engages the core effectively, contributing to better overall body posture.
To perform triceps kickbacks correctly, follow these steps as outlined by fitness expert Garima Goyal:
1. Hold a dumbbell in each hand with your palms facing toward each other, and maintain a slight bend in your knees.
2. Engage your core muscles and ensure your spine remains straight as you hinge forward at the waist. Your torso should be almost parallel to the floor.
3. Keep your upper arms close to your body and your head in line with your spine, gently tucking your chin.
4. Exhale as you engage your triceps by straightening your elbows. During this motion, your upper arms should remain stationary, with only your forearms moving.
5. Pause momentarily in the fully extended position.
6. Inhale as you return the dumbbells to the starting position, maintaining control throughout the movement.
7. Perform 2 to 3 sets of 10 to 15 repetitions.
Following these steps will help you perform triceps kickbacks effectively and safely, targeting your triceps and contributing to arm strength and tone.
Incorporating triceps kickbacks into your workout routine, as demonstrated by Gauahar Khan, is an effective way to tone and strengthen your arm muscles, especially after pregnancy. These exercises not only help in achieving well-defined triceps but also provide stability to the shoulders and arms. Moreover, they contribute to improved flexibility, mobility, and posture, making daily activities and baby-carrying more comfortable. Remember to perform triceps kickbacks with the right technique for the best results, and gradually increase the intensity as you progress in your postpartum fitness journey.
