6 In Pregnancy

Keeping My Arms in Shape During Pregnancy

Recently I’ve decided that staying in shape during pregnancy is kind of akin to staying in shape before your wedding. Hear me out. In a wedding dress, really, the only body part your guests will see, and what will show in pictures, is your arms. (Of course your entire body’s shape dictates how your beautiful dress fits!) But, really, as long as your arms are toned, you’re good to go. So in pregnancy, really all I can control is my arms, and my legs of course. Goodbye stomach control. The belly is on its own! I’ve tried to keep my legs in shape by walking, and keeping up a somewhat decent cardio shape. But for my arms, I’ve found that light dumbbell workouts have been my go-to! My trusty 10 and 5 pounders have become my best friends during my time away from the gym.

light dumbbells

Here are a few of my favorite arm exercises I’ve been trying to make a habit:

toning arms in pregnancy

Triceps Overhead Extension

triceps overhead extension

Biceps Curl

biceps curl

Lateral Raise

lateral dumbbell raise

Shoulder Press

shoulder press

Front Raise

front raise

One Arm Row

one arm row

Upright Row

upright row

A few tips to keep in mind:

-Lift lighter weights, but increase repetitions. Pregnancy is NOT the time to become a bodybuilder and try to PR! Scale back as needed.

-Don’t lay on your back. After the first trimester, it’s a good idea to avoid any lifting from a laying down position.

-Don’t lift anything so heavy that your breathing is heavily altered. You want to avoid hearing that heavy exhale when you lift. If you are, you’re probably lifting too heavy.

-Weight training in pregnancy can help improve your stamina needed for labor and delivery. Having strong arms will come in handy, so keep it up!

-If any exercise EVER feels uncomfortable or painful, stop!

**I am not a professional by any means, these are simply the exercises that have worked for me.**

What arm exercises do you prefer? Did you make it a point to work your arms when pregnant? What is your favorite dumbbell exercise?

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  • Reply
    Joanna @Makingmine
    July 10, 2015 at 8:44 am

    Great options for maintenance during pregnancy! You’ll be all ready to tote around a baby all day!
    Joanna @Makingmine recently posted…7 reasons you should try infant massageMy Profile

  • Reply
    July 10, 2015 at 2:03 pm

    These are great! I’ve been trying to focus on my arms lately too. Especially because I’m going to need the strength to carry my baby in a short 8 weeks.
    Sara recently posted…Pregnancy Update – 31 WeeksMy Profile

  • Reply
    July 10, 2015 at 2:22 pm

    I always find toning my arms the hardest. I don’t know if I use too light of a weight or don’t do enough reps… but it’s definitely area I’m working on ! Great exercise suggestions 🙂 I’m going to have to try some of these tonight!! Hope you have a great weekend!
    Jamie recently posted…It’s Here!My Profile

  • Reply
    Tara @ Running 'N' Reading
    July 13, 2015 at 8:44 pm

    Sarah, these are great exercises for all of us! You’re doing a great job during your pregnancy; I’m so excited for you!
    Tara @ Running ‘N’ Reading recently posted…Weekend Update: Vacation!My Profile

    • Reply
      Sweet Miles
      July 16, 2015 at 12:13 pm

      Thank you! I’ve enjoyed being able to at least workout a few parts of my body! Anything helps!!

  • Reply
    October 17, 2020 at 7:43 am

    Wow! You are my role model.

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