Practicing arm exercises for pregnant women is highly beneficial as they tend to accumulate weight during their term, which would also make their arms look fatter. These arm strengthening exercises also help you prepare in advance for various tasks, such as handling the baby, cradling to sleep, hold the baby while feeding milk and changing diapers.
Make sure you warm up with stretches before preparing to exercise and stop the workouts in case if you are feeling nausea, fatigue, dizzy, spotting, and cramping and contractions. Follow these arm workouts through your three trimesters to have a healthy hand.
Arm Exercises For Pregnant Women
Shoulder Lateral Lifts
Begin by sitting on a chair and have your feet flat on the floor. Now take a dumbbell of 3 lb to 8 lb in each of your hand and keep your palms facing inward at your hip level. Keep your abdomen contracted and back straight. Now bend the elbows slightly and then raise your arms to the side and lead the movement with your elbows. Then keep your arms low to the hip level and also keep your shoulders down. Do 10 to 12 reps per set and perform two sets each time.
Take the sturdy chair and sit with your feet flat on the floor. Now allow your upper back to rest against the back of the chair. Get hold of an 8 lb to 10 lb dumbbell between your thumb and forefinger and bring it behind your head.
Then bring the dumbbell up and down in the same position squeezing your shoulder blades and with a straight back. Repeat these arm exercises for pregnant women as 10 reps in 2 sets. This exercise will help you to shape up the upper arms and shoulders.
Bicep Curls With Dumbbell
Sit on the edge of the chair and keep your legs flat on the floor. Grasp a dumbbell of 3 lb to 10 lb in each hand and let your hands fall to your sides. Tuck your elbows against the side with palms facing the front.
Keep your back and abdomen straight and curl the dumbbell with your right hand on your shoulder and keep your elbows without any movement. Lower the arm and then repeat again with the other arm. If you feel it is okay then perform one or two sets with 10 reps each.
Flying Arm Exercise
These arm exercises for pregnant women helps to tone your arms and strengthens it. Stand with both arms over your head with palms facing over one another. Hold it in the same position for 30 seconds and slowly lower the arms to your body sides. Repeat this exercise for 15 times.
Sit in the chair and maintain the same position and hold a dumbbell with one hand and raise your arm and make your palm face towards the body.
Now hold your arm just beneath the elbow and slowly bend your arm so that the weight rests behind the shoulder. Repeat around 15 times in both the sides.
These 5 arm exercises are surely going to help you in keeping fat muscles under control if you do them every day.