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How to Tone Your Arms While Pregnant

by
author image Paula Quinene
Paula Quinene is an Expert/Talent, Writer and Content Evaluator for Demand Media, with more than 1,500 articles published primarily in health, fitness and nutrition. She has been an avid weight trainer and runner since 1988. She has worked in the fitness industry since 1990. She graduated with a Bachelor's in exercise science from the University of Oregon and continues to train clients as an ACSM-Certified Health Fitness Specialist.
How to Tone Your Arms While Pregnant
Prepare your arms for motherhood with these exercises. Photo Credit Chris Clinton/Digital Vision/Getty Images

Pregnancy is an added stress to your body, and regular exercise can prepare you to better handle the new load. If you did resistance training before you became pregnant, resistance training to tone your arms during your pregnancy is safe to do as long as you and your baby are otherwise healthy. Once you pass the first trimester, your baby has grown to a point where it is not safe for you to exercise flat or nearly flat on your back. Incorporating standing arm exercises will enable you to tone your arms even with an expanding belly.

Dumbbell Curls

Step 1

Hold a dumbbell in each hand and stand with your feet close together, your knees slightly bent.

Step 2

Contract your right biceps muscle to bend your elbow, drawing the dumbbell toward your chin. Slowly lower the dumbbell back down.

Step 3

Contract your left biceps muscle to bend your elbow, drawing the dumbbell toward your chin then slowly lower the dumbbell back down.

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Step 4

Rotate your palm so that it is facing up when the dumbbell is near your chin; rotate your palm so your palm is facing the side of your thigh when you lower the dumbbell back down.

Step 5

Continue to alternate arms, completing three sets of 12 to 15 repetitions, toning the front of your arms.

One-Arm Dumbbell Extensions

Step 1

Grab one dumbbell in your right hand, standing with your feet together and your knees slightly bent.

Step 2

Raise the dumbbell above your head, keeping a straight elbow with your upper arm near your right ear.

Step 3

Bend your right elbow, lowering the dumbbell to just below your head. Contract your triceps muscles to straighten your elbow, toning the back of your arm. Do one set of 12 to 15 repetitions then switch arms.

Step 4

Complete three total sets of 12 to 15 repetitions per arm.

Dumbbell Lateral Raises

Step 1

Hold a dumbbell in each hand, standing with your feet close together and your knees slightly bent.

Step 2

A rotate your palms so they are facing the sides of each leg.

Step 3

Bend your elbows slightly then raise each arm out to the corresponding side until your arms are parallel to the floor.

Step 4

Slowly lower your arms back to your side and repeat for one set. Perform three total sets of 12 to 15 repetitions, toning the sides of your upper arm.

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