How to Do Bicep Curls when Pregnant

Video Transcript

CAROLANN, CERT. FITNESS INSTRUCTOR: This is how to do bicep curls while pregnant. We have our wonderful pregnant mom here who may be thinking about, "How am I going to work these arms?" Well, we've got to get ready to pick up these children, these babies. So, this is what we're going to do to train those biceps. What you're going to do first of all is you can sit on the ball, because then that will help you to utilize your core muscles. And building your core muscles is very important to get ready for labor. So that's why we use a stability ball when we're doing our bicep curls. So if you're on a ball, firmly plant your feet on the floor about shoulder-width apart. You want to think about pulling your navel in towards your spine. Always engage your abdominal muscles and that will help to protect your lower back because there's a lot of stress going on in the lower back during this time. And then you want to think about pulling the shoulder blades back and down. Again, because there's a lot of heaviness going on in the chest area, so we want to think about pulling those shoulder blades back and lengthen out through the crown of your head to have great posture. And now, lower your arms down to your sides and lift the weights towards your shoulders and lower down. The breathing here is exhale as you lift, inhale as you lower down. Now as she continues to perform the bicep curls, you can perform about 15 reps, about 3 sets. Never work to exhaustion especially during this time. As far as the weights go, whatever weight you feel comfortable with. Again, that's up to you. Everybody is going to be different. She is actually lifting 3 pounds. So, 3 pounds, 5 pounds, 8 pounds - again, don't over do it! So three things to remember when you're performing bicep curls; make sure you've got a strong foundation with your feet, navel in towards your spine, exhale as your lift, inhale as you lower. And that is how to perform bicep curls while pregnant.