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During my pregnancy I naturally put on weight in the mid-section, but I also gained weight in my arms, which was something I didn't like, nor expect. Many women feel exercise during pregnancy isn't an option, and that just isn't the case. So for all those women who are gaining weight in their arms during their pregnancy, this guide to arm exercises during pregnancy is for you.
First things first, are arm exercises safe during pregnancy?
According to WebMD,
“Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. If you were physically active before your pregnancy, you should be able to continue your activity in moderation.”
What does that mean? Arm exercises are safe during pregnancy in general but you should avoid heavy weights, arm exercises that include twisting movements while standing, long work-out sessions (just over 30 minutes is about tops), and avoid raising your heart beat over 140 beats per minute.
Are there any situations where pregnant women should NOT perform arm exercises?
Yes, in the case of a weak cervix, current or recent spotting or bleeding, increased chance of early labor or miscarriage due to previous early labor or miscarriage or other circumstances, or low placenta you should avoid all exercise unless otherwise instructed by your health care professional.
Are there any warning signs that I should stop my arm exercises during pregnancy?
Yes again. If you experience any of the following you should stop what you are doing, sit down put your feet up, drink some water and call your health care provider if symptoms don't diminish; head ache, dizziness, difficulty standing or walking, chest or abdominal pain, a feeling of being cold or clammy, shortness of breathe, muscle weakness or abnormal heart beat. You should call your health care provider no matter what if you experience bleeding, a gush of fluid from the vagina (broken water), have sudden swelling in the feet, face or ankles or notice your baby is no longer moving more than three times an hour.
Now on to the arm slimming part, in my experience here are some of the best arm exercises for pregnancy.
Begin with some stretches and perhaps a short walk. Be sure to have plenty of water available and never over do it. If you don't have an arm exercise hand weight you can use an every-day home item like a soup can.
Bicept Curl:
This arm exercise strengthens the upper arm during pregnancy.
Sit in a chair with back support. Place your feet flat on the floor, shoulder-width apart. Hold hand weights of your choice in your hands and hold your arms straight down at your sides. The palm side of your hand should be facing in toward your body. Slowly lift your one hand weight toward your chest by bending your elbow. As you lift, turn your hand so that your palm is facing your shoulder. Hold for a moment. Slowly return to the starting position. Now repeat with the other arm, and alternate for around 15 reps.
Triceps extension:
This arm exercise for pregnancy tones the back of the upper arm.
Still in your chair in the same position as before hold one of your arm exercise weights in one hand and raise your arm all the way up palm facing towards your body. Reach as high as you can and then support your arm by holding it just below the elbow with your other hand. Slowly bend your arm all the way down so that the weight rests just behind your shoulder. (You can do this without the second hands support when you are ready) Slowly straighten your arm so that it's pointing toward the ceiling again, and hold. Repeat around 15 times and the switch sides.
Flying Arm Exercise:
This arm exercise for pregnancy tones the entire arm and can be great cardio!
In a standing position lift both arms straight over your head palms facing one another or holding your arm exercise hand weights. Hold it for thirty seconds, and then slowly lower your arms to the sides of your body. Repeat at least 15 times.
Follow up the routine with some basic yoga and your arms will be back to normal in no time. I usually do this arm exercise routine for pregnancy every other day.
This is the best basic arm exercise routine for pregnancy in my experience. On top of cutting down on the size of your growing arms they also prepare you to carry something else that is growing, your baby! Few new moms realize how heavy an infant can become and their arms just aren't prepared. Now you can be.
Citation:
WebMD on exercise during pregnancy
http://www.webmd.com/baby/guide/exercise-during-pregnancy
More resources:
http://www.americanpregnancy.org/pregnancyhealth/exerciseguidelines.html
http://www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc
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