Are you looking to maintain arm strength and definition during pregnancy?
You’re not alone.
Many expectant mothers notice changes in their arms and want to know how to safely and effectively address these concerns while pregnant.
Before we dive into pregnancy-safe arm workouts, let’s clarify a common misconception about ‘toning.’
‘Toning’ is often used to describe the goal of achieving lean, defined muscles.
However, there’s no such thing as ‘toning’ a muscle. Instead, the appearance of toned arms is a result of two factors:
- building muscle, and
- maintaining a healthy body composition
During pregnancy, the focus should be on maintaining muscle strength and overall health rather than fat loss.
To maintain muscle, you need to challenge your arms with safe resistance exercises using weights or resistance bands.
In this post, we’ll provide you with three safe and effective arm workouts designed specifically for pregnant women.
Let’s first discuss the benefits of building muscle in your arms.
Benefits of Arm Exercises During Pregnancy
Engaging in safe arm exercises during your prenatal journey can provide the following benefits to both you and your baby:
- Prepares you for the physical demands of carrying and holding your baby.
- Helps maintain overall upper body strength, which can ease daily activities as your pregnancy progresses.
- Can improve your posture, potentially reducing pregnancy-related back pain.
- Boosts energy levels and promotes better sleep.
- Contributes to overall fitness, which may help with labor and postpartum recovery.
- Can help manage gestational weight gain when combined with a balanced diet and other approved exercises.
Remember, the goal is to maintain strength and fitness, not to push for personal records or significant muscle gains during this time!
Now let’s discuss some safety guidelines you should follow before beginning any exercise routine in pregnancy.
Safety Guidelines for Pregnancy
1. General Recommendations
- Always consult your OBGYN or healthcare provider before starting or modifying your exercise routine.
- Perform exercises while standing or sitting.
2. Trimester Specific Modifications
As your body changes during pregnancy, it’s important to modify your exercises accordingly.
Here are some key considerations:
First Trimester:
- Most exercises are generally safe if you’ve been doing them pre-pregnancy.
- Start with lighter weights if new to arm exercises.
Second and Third Trimesters:
- Avoid exercises that require lying flat on your back for long periods of time in your second trimester.
- Be cautious with balance exercises as your center of gravity shifts.
- You may need to decrease weights as your body changes.
3. Proper Form and Technique
- Maintain good posture to protect your back.
- Use a stable stance with feet shoulder-width apart to maintain balance.
- Avoid arching your back, especially during overhead movements.
- Avoid jerky or bouncy movements.
- Always keep your core engaged to support your lower back.
- Avoid locking your elbows or overextending shoulders.
4. Listen to Your Body
- Stop exercising if you experience pain, dizziness, shortness of breath, or excessive fatigue.
- Adjust workout intensity based on your energy levels.
- Don’t push yourself to exhaustion – pregnancy is not the time for personal bests.
5. Hydration and Temperature Regulation
- Drink water before, during, and after your workout.
- Exercise in a cool, well-ventilated area.
- Wear light, breathable clothing.
6. Equipment and Clothing
- Wear comfortable, supportive clothing and a good sports bra.
- Choose supportive footwear for balance and comfort.
- Use support (like a chair or wall) for stability during standing exercises if needed.
7. Key Precautions
- Stop immediately if you experience vaginal bleeding, painful contractions, decreased fetal movement, or fluid leakage, and be sure to call your OBGYN.
- Be aware of the increased risk of joint instability due to pregnancy specific hormones.
Remember: Every pregnancy is unique. These guidelines are general – always prioritize advice from your OBGYN or healthcare provider.
Common Pregnancy-Related Arm Concerns
During pregnancy, you may experience several arm-related issues.
Understanding these concerns can help you modify your workouts and seek appropriate care when needed.
Swelling (Edema)
Swelling or edema, is due to increased blood volume and fluid retention during pregnancy.
Symptoms: Puffy hands and arms, especially in the third trimester.
Tips to reduce swelling:
- Elevate your arms when resting.
- Perform gentle arm circles to improve circulation.
- Avoid wearing tight jewelry or clothing on your arms.
- Stay hydrated and reduce sodium intake.
Carpal Tunnel Syndrome
This is due to inflammation at the carpal tunnel which causes pressure on the median nerve.
Symptoms: Numbness, tingling, and/or pain in the hands and wrists.
Tips to redue inflammation:
- Wear a wrist brace, especially at night.
- Perform gentle wrist stretches.
- Modify exercises that put pressure on your wrists.
- Consider using lighter weights or resistance bands instead of dumbbells.
Upper Back and Shoulder Pain
This is likely due to postural changes from your growing breasts and shifting center of gravity from your growing uterus.
Symptoms: Aching or tension in the upper back, shoulders, and arms
Tips to alleviate upper back and shoulder pain:
- Focus on exercises that strengthen the upper back muscles.
- Practice good posture during daily activities.
- Use a supportive bra during workouts.
- Incorporate gentle shoulder rolls and stretches into your routine.
Muscle Cramps
Muscle cramp are likely due to dehydration and/or electrolyte imbalances.
Symptoms: Sudden, painful contractions in arm muscles.
Tips to reduce muscle cramps:
- Stay well-hydrated.
- Ensure adequate intake of calcium and magnesium.
- Stretch gently before and after workouts.
- If a cramp occurs, gently stretch the affected muscle.
Increased Joint Laxity
Due to hormonal changes (release of relaxin) which loosens ligaments and joints.
Symptoms: Feeling of instability in joints, particularly in the elbows and wrists.
Tips to decrease instability of joints:
- Avoid overstretching or pushing joints to their end range of motion.
- Focus on controlled movements during exercises.
- Use lighter weights to reduce stress on joints.
Remember, while these concerns are common, they shouldn’t be ignored!
If you experience persistent or severe symptoms, consult your healthcare provider. They can provide specific advice and treatments to help manage these issues throughout your pregnancy.
By being aware of these potential concerns and how to address them, you can modify your arm workouts as needed and maintain a safe and comfortable exercise routine throughout your pregnancy.
Now let’s start with the warm-up.
Warm-up Routine
Before starting your arm workout, it’s important to warm up to increase blood flow, prepare your muscles, and reduce the risk of injury.
Here are four simple exercises to include in your warm-up routine.
1. Arm Circles
Keep your elbows straight and draw large circles with your arms out to your side.
Draw the circles backward to help open and stretch your chest muscles. Perform this for 30 seconds.
2. Shoulder Raises
Alternate lifting one arm straight out in front of you and over your head. Do this for 30 seconds.
3. Cross body Shoulder Stretch
Bring one arm across your chest and use your opposite hand to gently pull the arm closer to your body.
Hold this stretch for 10-15 seconds, then switch sides.
Repeat for a total of 30 seconds.
4. Chest Openers
Find a ledge, a door frame, or a wall that you can grip onto.
While keeping your arm straight, turn your body away from your arm until you feel a nice stretch on your chest.
Hold the stretch for 1-2 seconds and switch sides.
Do this for a total of 30 seconds.
After completing these warm-up exercises, you’ll be ready to begin your arm workout.
Pregnancy Arm Workout Overview
In this next section, we’ll cover three different arm workouts designed for pregnant women.
Each workout targets key muscle groups in your arms and upper body, helping you build strength and achieve that toned look.
You can choose the workout that best fits your available equipment and preferences.
- Dumbbell Workout targeted muscles: shoulders, triceps, biceps, and upper arm muscles. This workout uses dumbbells to provide resistance, allowing for a wide range of exercises that effectively target all major arm muscles.
- Resistance Band Workout targeted muscles: shoulders, triceps, back, and bicep muscles. Using resistance bands, this workout offers a versatile and travel-friendly option that still provides an effective full arm workout.
- No Equipment Workout targeted muscles: shoulders, triceps, chest, and upper back muscles. This bodyweight workout proves that you can still get an effective arm workout without any equipment, making it perfect for those times when you can’t access weights or bands.
Each workout includes a variety of exercises designed to target all areas of your arms.
Remember to choose a workout that matches your fitness level and available equipment, and always prioritize proper form over the amount of weight or resistance used.
Okay, are you ready?
A. Dumbbell Workout
Choosing Your Dumbbells:
Beginners: Start with 2-3 lb weights.
Experienced: 3-5 lb or 5-10 lb weights may be appropriate.
The last 2-3 reps should feel challenging but doable!
Remember: It’s better to use lighter weights with proper form than heavier weights with poor technique.
As your pregnancy progresses, you may need to decrease the weight.
1. Single Arm Dumbbell Overhead Press
How To Do It:
Bring the dumbbells up to rest on your shoulders.
Keep your elbows in front of your body.
Press the dumbbell straight up overhead until your elbow is locked out.
Lower the weight back down to your shoulder and repeat on the other side.
Do 12 repetitions on each arm.
2. Lateral Dumbbell Raises
How To Do It:
Hold the dumbbells at your sides with your arms outstretched or with a slight bend at the elbow.
Begin raising the dumbbells out to your side until they reach shoulder level.
Slowly lower the weight back down.
Do 10 repetitions per set
3. Modified Plank Row Variations
How To Do It:
Kneel down and place the dumbbells on the floor at shoulder-width.
Grab the handles of the dumbbell and begin lifting one dumbbell up towards your chest.
Retract your shoulder blade as you are lifting it and squeeze your bicep muscle.
Slowly lower the weight and repeat on the other side.
Do 8 repetitions on each arm.
4. Curl To Press
How To Do It:
Grab two dumbbells and hold them slightly in front of your body with your palms facing forward.
Curl the dumbbells up toward your shoulders while keeping your elbows relatively motionless.
Next, rotate your wrist forward and press the weight overhead.
Slowly lower the dumbbells back down to your shoulders, and then back down to your waist.
Do 12 repetitions per set.
5. Dumbbell Overhead Tricep Extensions
How To Do It:
Grab one dumbbell and bring it up over your head.
Slowly lower the dumbbell behind your head by bending at the elbow only.
Keep your shoulders flexed overhead the entire time.
Bring the dumbbell back overhead by straightening at the elbow joint.
Do 12 repetitions per set.
Perform each exercise for the prescribed number of repetitions, and complete the circuit twice.
Now let’s move on to the exercises using resistance bands.
B. Resistance Band Workout
Selecting Your Resistance Band
- Start with a light or medium band if you’re new to using them.
- Adjust resistance by changing your grip on the band (closer to the anchor point for more resistance).
- Choose a band that allows you to complete the recommended reps with the last few reps feeling challenging.
- Be prepared to switch to a lighter band as your pregnancy progresses.
1. Overhead Shoulder Press
How To Do It:
Step on one loop of the band with both feet and grab the other loop with your hands.
Bring the band up to your shoulders with your palms facing forward.
Press the band overhead until your elbows are locked out.
*The wider your stance, the more resistance will be placed on the band.
Do 12 repetitions per set.
2. Bent Over Rows
How To Do It:
Step on one loop of the band with both feet and grab the other loop with your hands.
Next, bend at your hips and knees and push your butt back so that your upper body is almost parallel to the floor
Begin by pulling the band up towards your ribs by retracting your shoulder blades.
Hold the top position for 1 second and squeeze your bicep muscles at the top.
Do 12 repetitions per set.
3. Bicep Curl
How To Do It:
Step on one loop of the band with both feet and grab the other loop with your hands.
Start with your hands at the level of your hips and palms facing forward.
Curl the band up towards your shoulders while keeping your elbows relatively motionless.
Do 12 repetitions per set.
4. Kneeling Overhead Tricep Extensions
How To Do It:
Bend down and kneel on one loop of the band while grabbing the other loop with your hands.
Bring that loop up over your head with your palms facing the ceiling and your arms extended.
Next, bend at your elbows, keeping your shoulders flexed above your head.
Straighten your arms by extending your elbows.
Do 12 repetitions per set.
Perform each exercise for the prescribed number of repetitions, and complete the circuit twice.
Now let’s move on to the exercises with no equipment.
C. No Equipment Workout
Adjusting Exercise Difficulty
- Modify exercises by changing your body position (e.g., wall push-ups vs. incline push-ups).
- Adjust the tempo of exercises to increase or decrease difficulty (slow tempo = increased difficulty).
- Focus on maintaining proper form throughout each movement.
- Listen to your body and modify as needed throughout your pregnancy.
1. Wall Pushups
How To Do It:
Lean against a wall at an angle of about 30 degrees.
Hands should be flat against the wall, shoulder width apart, and elbows slightly bent.
Next, bend at the elbows until your face touches the wall.
Press back up until your elbows are locked out.
Keep your elbows tucked to a 30-45 degree angle from your body.
Do 10 repetitions per set.
2. Modified Push-ups
How To Do It:
Find a sturdy ledge such as a desk, where you can lean on.
Place your hands shoulder-width apart on the edge of the ledge and bring your feet back away from ledge.
Next, bend at the elbows until your chest touches the ledge.
Press back up until your elbows are locked out.
Keep your elbows tucked to a 30-45 degree angle from your body.
The taller the ledge, the easier the exercise.
The video shows two more variations you can perform if the incline push-up is too easy for you.
Do 10 repetitions per set.
For more information on push ups during pregnancy I have a detailed article describing 5 safe push up variations for each trimester of pregnancy.
3. Wall Pulls
How To Do It:
Find a sturdy bannister/structure that you can lean from and grab it with both hands.
Bring your feet as close as you can to the bannister and lean back while maintaining your grip.
Next, pull yourself toward the structure by retracting your shoulders and squeezing your biceps
Slowly return to the starting position with your arms extended.
The further you stand from the structure, the easier the exercise.
Do 12 repetitions per set.
Perform each exercise for the prescribed number of repetitions, and complete the circuit three times.
If you’re ready to start a comprehensive at-home upper body workout, you can get
The Postpartum Trainer’s Arm Toning Workout Guide for just $9.
It includes 30 different exercises to tone your upper body, plus a 6-week workout plan to get you started!
Final Thoughts
As you incorporate these arm exercises into your pregnancy routine, remember:
- Consistency is key, but listen to your body and adjust as needed.
- Focus on maintaining strength rather than making significant gains.
- Proper form and safety always come before the amount of weight or number of repetitions.
- These exercises are preparing you for the physical demands of motherhood.
Most importantly, always consult with your healthcare provider before starting or modifying your exercise routine during pregnancy. They can provide personalized advice based on your individual needs.
By staying safely active during pregnancy, you’re taking important steps to care for both yourself and your growing baby.
Keep up the great work, and enjoy this special time!
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Brittany Robles, MD, MPH, CPT
Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.
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Are these workouts safe for someone with diastasis recti? If not all, which ones are ok to do w/ DR? Thanks!
Hey Ash,
Thanks for the comment. I would avoid the planks and push-ups for now. If any of the other exercises cause you pain or discomfort, you should not perform that movement. I am not sure if you are aware but I have a post on 100 exercises to fix diastasis recti. You could refer to that post for push up and plank alternatives with the hopes of rebuilding your core to eventually perform a full plank and push up!
How long would I need to do this daily or second daily to see results?
Thanks!
Hi Jennica,
Thanks so much for your comment! If you do these exercises 4x a week and consume a healthy nutritious diet, you should start to see results in 4-6 weeks. Good luck 🙂