Want to have beautiful, toned arms? Looking to get rid of flab? Most arm exercises are safe during pregnancy, so go ahead and hit the gym! From triceps extensions to biceps curls to dips, there are plenty of moves that will make you look good sleeveless. Keep in mind that cardio is pretty much useless when it comes to arm training. If you want results, weight lifting is a must.
So, here are four exercises for slim, shapely arms:
This exercise isolates the biceps. All you need is a dumbbell. If you work out at home, use a bottle filled with water. Hammer curls are safe and easy to perform. The key is to squeeze your biceps really hard at the top of the movement. Keep your elbows close to your body and avoid swinging them. Complete three to four sets of up to 12 reps each.
Barbell curls work the biceps and forearms. Future moms can use a barbell or a straight bar attachment hooked to a low pulley when doing this exercise. Only the forearms should move. As you progress, try different variations of the barbell curl, such as close-grip curls and EZ-bar curls. If you can’t lift the barbell because of your belly, do preacher curls. Complete three reps of eight to 12 reps each.
The triceps makes two thirds of your arm, so it’s important to train this muscle regularly. Whether you exercise at home or at the gym, complete up to four sets of triceps dips. This exercise requires no equipment and isolates the triceps better than other movements do. All you need is a bench or a chair to place your hands on. Perform three or four sets of eight to 12 reps each. If it seems too easy, place a weight plate on your hips.
This isolation exercise activates the triceps and shapes your arms. It’s safe even for newbies. Depending on your preferences, you can use a dumbbell or a resistance band. Unlike other moves, triceps extensions put no pressure on the wrists or back muscles. They not only tone your triceps, but also increase arm strength. This will allow you to lift heavier weights when doing more complex exercises, such as the bench press. Complete about four sets of eight to 12 reps each. Use light to moderate weights to prevent injuries. Keep your arms close to your sides when doing this exercise.