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Tuesday, July 23, 2024

Prenatal Arm Exercises for Fitter Pregnancy

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Pregnancy can cause changes in your body as it takes into account the growing life in your belly. You will find yourself feeling more famished than before with your cravings ranging from mild to severe depending on your hormones. Although there is nothing wrong with adding a few pounds to your frame, you shouldn’t let your body go while you are pregnant. Keep in mind that there is a limitation to how much weight you can gain during your pregnancy. The good news is that there are exercises that you can do while you are pregnant such as the following arm exercises.

Triceps overhead extension 

Sit back on a chair with your upper back gently touching the back of the chair. Hold a dumbbell between your thumbs and your forefingers and position it behind your head with your elbows pointing toward the ceiling. Pull your navel towards your spine to keep your upper body stable. Squeeze your shoulder blades together while your shoulders remain lowered. Raise the weight toward the ceiling. Lower the weight back to your first position and repeat. 

Inclined push-ups 

Doing the traditional push-ups while you are pregnant is not really a good idea but this doesn’t mean that you won’t be able to integrate push-ups to your daily workout. One way to tone your arms while you are pregnant is to do the inclined push-up. Stand a few paces in front of a wall then place your hands on the wall about shoulder-width apart. Engage your core muscles as you bend your elbows to bring your chest close to the wall. Push yourself back to your first position and repeat. 

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Biceps curl 

Here is another arm workout that targets the biceps. You should sit on the edge of your chair with your feet still flat on the floor. Hold a dumbbell in each of your hands with your arms by your sides with elbows touching your sides. Your palms should be facing forward with your wrists straight. Pull your navel towards your spine so that you will be sitting straight. Your shoulder blades should be down and back. While keeping your elbows steady, bend one of your arms to curl the weight toward your shoulder. Lower it back down while raising the other arm. Keep alternating lifts until you complete 10 reps. Rest for a minute then do another set. 

Shoulder T-lifts 

Aside from strengthening and toning your arms, your shoulders will need a little help too. For this workout, you should stand straight with your hands holding a dumbbell in each hand and in front of your thighs, palms facing one another. Raise your arms to shoulder height then while in this height, open your arms out to the sides. Lower your arms to your sides. Now, reverse your movement starting by raising your arms out to the sides then close them by moving your arms in front of your chest. Lower your arms back in front of your thighs to complete one rep. Do 10 reps.

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