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Are It is trying to stay fit and healthy during pregnancy? You have taken great care to look after most parts of the growing body, but about your arms are still uncertain? Are you looking for some exercises that will help you shave off all that extra flab from your arms?
If long nodded in agreement, you might want to scroll down and read the post. Here are some quick simple arm exercises during pregnancy, you can easily do.
safely during arm exercises Pregnancy:
As with all that you do when you are pregnant, it is important for you to take away free doctor before trying these workouts pregnant arm shared below. Once your doctor gives you the green light, try the following in moderation:
1. Biceps Curl:
- Sit in a chair and put your feet on the floor. The back should be straight.
- Pull in your belly button toward your spine. Make sure it does not turn into an arched position.
- Now pull your shoulder blades back and down.
- Take five to ten pound weight in each of your hands. Keep your arms at the sides. Make sure your palms are facing towards the front. If you have not used weights before or are finding it too heavy, try doing it with light weights.
- Keep the elbows stationary and slowly bend your right arm. At the same time, curl the hand toward the shoulder.
- Lower your back to the starting position. Repeat the procedure with the left arm and complete the repetition. One curl with each arm will be equal to a repetition, so try doing two series of about ten repetitions. Give one minute of rest between each set
[Read: Love handle exercises for pregnant women ].
2. Triceps Extension:
- Sit in a chair and keep your feet on the floor. Make sure your back stays in a straight position.
- Pull your navel toward your spine as it will help to prevent your back from arching in.
- Hold It weighs 3-4 pounds in each hand, or less litter if it feels too much for now. While you are holding the weights, keep your hands behind your head. Your elbows should be bent and must be facing up towards the ceiling.
- Start lifting weights toward the ceiling and making sure that your elbows stay in place. Slowly lower the weights behind the head. Do it so that your elbows should be pointing upward toward the ceiling. Repeat the movement to do two sets of ten reps each. Take a break of about a minute between each set
. [Read: safe Cardio exercises during pregnancy ]
3. Side Rise:
- Stand straight and his legs wide hip. Keep your knees slightly bent and your tailbone tucked under. Take a 3-5 pound weight in each hand and let your arms hang at your sides. Your palms should be facing your thighs.
- raise both arms slowly to the sides and outward. Keep lifting them up to the shoulder. Keep elbows slightly bent and your palms facing the floor.
- Slowly lower your arms at your sides and make sure that your palms are facing your thighs. At this point, the elbows should be slightly bent. Repeat the movement slowly and in a controlled manner. You can do two sets with ten repetitions each. Take a break of a minute or two between each set to remain relaxed and avoid over-exert yourself
[Read: The benefits of breathing exercises during pregnancy ].
Some tips to remember:
When you are pregnant, the balance moves with the progress of each month and even week. It 'important to follow some basic safety rules while doing any of the arm exercises for pregnancy above :.
- Make sure you are standing on a surface that is non-slip and has enough grip
- use weights that you feel comfortable and do not make you break out in gasps of breath only.
- Stop exercising when you feel dizzy, nauseous or. pain
- start slowly and increase the frequency of exercise as you get comfortable
[Read: and 'sure to make planks during pregnancy ]
Try these simple arm exercises during pregnancy flab here and keep your arms free. Have you tried the arm workouts while pregnant? Tell us about it here
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