Arm Exercises?

Happily Overwhelmed · June 2011

I'm in the last weeks of my first trimester and, though I've lost weight, I'm starting to show. I'm completely good with gaining weight and looking pregnant. What I'm not good with it my arms! They've seemed to loose their shape over the long winter and being so sick with m/s I haven't gotten in my usual spring exercise.

I'm hoping the m/s will wear off soon and I can start walking/jogging again. But what about the arms? I don't want to do weights while pregnant...right? And will little baby weights help at all? Anyone have some good tone up arm exercises that are pregnancy safe and effective?

alliegator1031 · June 2011

Some weight is ok when you're pregnant, they recommend not to lift more than15-25 lbs. That should be enough for your biceps and triceps. Also, if you do a lot of reps with light weights (if using heavier weights makes you nervous) that will build muscle too. When I'm relaxing on the couch or something, I'll use my light weights and just do curls. Or, if you're really concerned, you could visit your local gym and talk to a personal trainer about workouts for pregnant women. My sis is a trainer, and she made up some great workout routines for me

virginiagirl11 · June 2011

Some weight is fine. Use your best judgment and don't lift a weight that makes you strain too hard.

MesmrEwe · June 2011

... and WHAT is wrong with lifting weights while pregnant??? I'm about to compete in a lifting meet next weekend (granted, it's a fundraiser FOR FUN, so nothing real heavy - "for a girl" LOL - I'm still stronger preggers than most of the guys at the gym outside of those I actually train with)... The week I found out I was preggers I won "Best Female" lifter by formula and total at Nationals. I also know five women who lifted a decent amount of weight their entire pregnancies as well (at least one who's preggers now who competed the Sat. before she found out she was expecting).. They are who I'm taking my lifting while preggers advice from, which is super simple...

"Just as before you were pregnant and now while pregnant when it comes to lifting weights, LISTEN to YOUR body and TRUST/follow your instincts on any given day!"

Make hay when the sun shines, and back off on the days your body can't do as much. Do your best for that day alone. It's not a problem to give yourself proper resistence with the weights, after all, you pick up more than 10lbs. routinely in your life (laundry basket, container of bleach, moving stuff around, etc.). It's if you strain your lower ab/pelvic region muscles hard that you want to avoid, but arm exercises shouldn't be an issue. Also, depending how far along you are, instead of doing flat bench presses, go for more incline work instead. The ACOG has a good statement if you google "Strength training while pregnant", above all else, be smart and listen to your body!

StrikeGirl · June 2011

"Ditch the weight that is lighter than a newborn." PERFECT. CHEERS TO THAT!

I am a personal trainer and daily I have women telling me they want to know what to do to "tone" but they don't want to get "big". Fact of the matter is, toning is building muscle. And there's no way in hell you'll get big or bulky without use of steroids.

Get a set of dumbbells in 10, 12, 15, 20 and 25 if you can swing the cost. OR, just join a gym.

Some great exercises to start with:

PLANKS: Great to maintain a strong core throughout pregnancy.

PUSH-UPS (pectorals): the perfect exercise. Hands wide, isolate the pectoral muscles, drop your chest to the ground and keep your head in neutral alignment with your spine. A LOT of women I see half-ass these and bob their heads up and down while their elbows are barely bending. FULL RANGE OF MOTION is needed to maximize your muscle growth. Do these on your knees on the floor or on a incline if you aren't ready for that yet even. (LIke hands on a counter top edge or something) You want to work against gravity. The closer you are to parallel with the ground, the harder it will be. The closer you are to standing, the easier. I have my very deconditioned people will start with wall push-ups. (Hands on the wall)
BENT OVER ROWS (back) Back in neutral spine alignment, no hunching or elevating or scapula. Think SPACE between your shoulders and ears. The trapezius is a very selfish muscle and likes to elevate our shoulders to help. Tell that guy to relax!
LATERAL RAISES (shoulders)
OVERHEAD PRESS (shoulders)
SKULLCRUSHERS (triceps) Lie flat on your back with your dumbbells in hand. Hands up to the ceiling, stacking the wrist, elbow and shoulder. Now imagine you have a basketball between your elbows. Stabilize the shoulder and drop the DB's down to your skull or next to your ears, If your elbows flare out, you've dropped your invisible basketball on your face and that's no good. Keep those elbows tucked in, isolating the triceps.
BICEP CURLS

Remember the muscles will grow and adapt to overload so remember that when you are lifting your weights. Fatigue is your friend when it comes to muscle building. You are wasting your time with multiple sets with wimpy weights doing rep after rep after rep. If you aren't feeling the "burn" by repetition #15, INCREASE the amount of weight you are lifting. Seriously. Big Smile

GOOD LUCK and feel free to message me if you have any more questions! I am excited for you!

StrikeGirl · June 2011

On another note, I get irritated (I know they mean well) with women at my gym who think I shouldn't be lifting a 45lb weight plates across the weight room floor.

I digress...MY POINT? Recommendations for exercise is RELATIVE to you.

I politely remind them of the weight I WAS lifting before I got pregnant and a 45 pound plate is nothing compared to the 675lbs I could leg press. I taught kickboxing all the way up until 32 weeks and only had to stop because my ankle was bugging me. Other than that, I was great. Core stayed strong and tight, etc.

Grab someone at your gym to help you go through exercises and just listen to your body.

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