Arm Toning Routine for Pregnant Women

Join an exercise class for pregnant women to gain motivation and a sense of community.

Join an exercise class for pregnant women to gain motivation and a sense of community.

Practicing arm-strengthening exercises during pregnancy is a great way to prepare yourself for holding a baby and a diaper bag once the big day comes. Perform strength training exercises two times per week, with one to two days of rest in between sessions to promote muscle regrowth. In addition to strength training exercises, choose cardiovascular exercises that are gentle on the joints yet strengthen the arms. According to Cleveland Clinic, swimming is one of the best full body, low-impact exercises that a pregnant woman can do.

Biceps Curls

Stand up tall with your feet shoulder-width apart.

Hold a 2 to 5-pound weight in each hand, palms facing the ceiling.

Tuck your elbows in close to your sides.

Exhale and curl your right hand to meet your right shoulder.

Inhale and lower your right hand. Exhale and raise your left hand to your left shoulder for one repetition.

Perform up to three sets of 12 to 15 repetitions.

Triceps Extensions

Stand up tall with your feet hip-width apart.

Hold one 2 to 5-pound weight in both hand in front of your chest.

Extend your arms toward the sky.

Inhale and bend your elbows, lowering the weight behind your head. Keep your elbows pointing straight up to the sky.

Exhale and extend your hands above your head for one repetition.

Perform up to three sets of 12 to 15 repetitions.

Wall Pushups

Stand two to three feet away from a wall, with your feet hip-width apart.

Place both palms on the wall, fingers pointing toward the ceiling. Position the hands shoulder-width apart.

Inhale and bend your elbows, lowering your upper torso and chin toward the wall. Keep your feet on the floor as you lean in toward the wall.

Exhale and press into the wall with your palms and inhale as you push yourself back to the starting position for one repetition.

Perform up to three sets of 12 to 15 repetitions.

Seated Resistance Band Rows

Sit on a stability ball or armless chair with your feet flat on the floor.

Loop the center of a resistance band around the balls of your feet and hold on to each end with your hands.

Sit up tall and engage your core muscle by drawing the belly button back toward the spine.

Bend your elbows and keep them close to your sides as exhale and pull the resistance band up and back. Your elbows will shift behind your back as you perform this motion.

Inhale and extend your arms back to the starting position. Perform 12 to 15 repetitions, working you way up to three sets.

Items you will need

  • Hand weights
  • Stability ball
  • Chair
  • Resistance band

Tip

  • The amount of weight that you use is subjective. A good rule of thumb is to pay attention to the number of reps you can complete with ease. The weight is appropriate if it's moderately challenging to perform the last few reps. If you breeze through all 15 with ease, it's time to increase the amount of weight. Decrease the weight if you struggle to finish less than eight or nine reps.

Warning

  • Speak to your doctor before performing exercises during pregnancy.
 

About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

Photo Credits

  • Jupiterimages/BananaStock/Getty Images