Arm strength training in pregnancy

Strengthening the arms in the gestation period brings great benefits. Learn how you can train for arm strength during pregnancy.

Last update: 05 March, 2022

Performing exercises during pregnancy is a good option to strengthen the body. What’s more, working your arms brings great benefits and better prepares you to care for your baby. Find out what kind of training you can do to gain arm strength during pregnancy.

After all, developing strength will be essential when it comes to carrying the child, as well as all his things. In addition, exercise will keep you active, it will give you more energy and make you feel better.

Note that one warm-up and stretching of the muscles before the activity are important when working the arms. Before starting the exercises, certain precautions must be taken and adapt the activity to special circumstances.

Staying active will also help you cope with the changes in your body that you are experiencing and will give you the strength to face new experiences with greater energy, less risk of injury and fatigue. Do not forget that it is essential make a consultation with the obstetrician before starting physical activity.

Arm training during pregnancy

Arm training during pregnancy can be beneficial for both mom and baby.

Arm training helps to strengthen the muscles, provides multiple benefits for health and is ideal for the gestation stage. A study published in 2017 suggests that Regular physical activity during pregnancy promotes general well-being.

On the other hand, it helps maintain adequate gestational weight gain and consonant fetal weight gain, in addition to reducing hypertensive disorders of pregnancy and gestational diabetes.

In any case, you should also take into account some considerations. The loads used must be adjusted to your possibilities to avoid exerting too much effort. It is best to use light weight and rest the appropriate time between each series.

Ideally, the recovery time will be one minute, but you can extend it as much as necessary before repeating the exercise or starting the next one. Learn about the main exercises recommended for arm strength training during pregnancy.

triceps extension

The triceps exercise works that muscle of the back of the arm and helps strengthen and tone. Using machines with cables or pulleys also tightens the core muscles that help improve stability. It is done as follows:

  • You should sit on a chair and put your feet on the ground. The torso must remain straight at all times.
  • Take the dumbbells and bring your arms above your head. Bend them until the elbows are pointing up. That will be the starting position.
  • Raise the weights until your arm is fully extended.
  • Finally, you should bend your elbow to return to the starting position in a controlled movement.
  • Repeat the exercise until you complete the series.

curls biceps

The exercise of curl of biceps you can also do it sitting down. You can work one arm first and then the other, or do it alternately. Mainly, the biceps brachii is worked, a muscle of the anterior region of the arm; and front deltoids, which are shoulder muscles. This activity is carried out as follows:

  • Sit in a chair, keep your feet flat on the floor and your back straight.
  • Grab a dumbbell in each hand. Her arms are stretched out, glued to the sides of the body.
  • Bend your arm to bring the weight up to form a 90-degree angle.
  • Then, you must lower yourself to the starting position and repeat the movement in a controlled manner.
  • Repeat the exercise the stipulated number of times.

side raise

Lateral raises are performed to strengthen the shoulders. The muscles involved are deltoid, upper trapezius, and supraspinatus. You can choose to perform the activity standing or sitting. Thus, the exercise is carried out step by step:

  • Stand tall with your legs slightly apart, in line with your hips.
  • Take a dumbbell in each hand and start with your arms close to your body.
  • Extend your arms out to your sides, almost to shoulder height.
  • Then, return to the starting position in a controlled movement and repeat the exercise.


Tips to keep in mind to exercise during pregnancy

Check with your doctor before starting physical activity during pregnancy

Physical activity helps to rest better, acts against stress and allows pregnant women greater stability in the face of changes that occur in the body. What’s more, arm strengthening will help mom lift the baby and to breastfeed with less effort.

However, you must take the necessary precautions so that the day is pleasant and not run any risk. Also, it is advisable combine strength exercises with cardiovascular activitiessuch as going for a walk or riding a bike. In the latter case, it is recommended until the fifth or sixth month of pregnancy.

Research conducted in 2010 found that maternal benefits during pregnancy include improved cardiovascular function, limited weight gain, and mood stability, among other benefits that also extend to the baby. Here are some tips to keep in mind before and during arm strength training in pregnancy:

  • Check with your doctor before doing exercises. He will be able to determine if you are in a position to do so.
  • Uses comfortable clothes. In case of advanced pregnancy, loose clothing that does not constrict the waist or belly is recommended. A belt can be used to fit looser garments.
  • Stay hydrated. It is important drink water both before and after training.
  • Perform the various arm movements to warm up before starting with practice. Also, it is essential the stretching before and after of the activity.
  • Watch out for loads. When lifting weights or dumbbells you must maintain a controlled movement. If it gets difficult, then you should lower the load. don’t forget that technique is more relevant than weight.
  • If you feel nauseous or feel sick, stop exercising.


Become a super mom!

You probably want to be the best mom in the world and, surely, you will be for your son. However, although the ideal mother does not exist, she does you can become a supermom. Exercising your arms and gaining strength will also fill you with energy to share endless activities with your child.

Remember that at the time of training you have to be careful with the loads, control the movements and not demand more of your possibilities. Do not forget to consult with your doctor before carrying out physical activity. It is also key to advise you with a professional on the exercises to perform. Strengthen your arms, become a supermom and you will enjoy your child much more when he arrives!

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