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Postnatal Arms Workout

Before beginning this postnatal workout, read through our postnatal exercise guidelines (these are also found in our Prenatal & Postnatal Starter Pack).

As always, you must have your doctor’s permission to exercise before beginning any workout routine.

Strength training, flexibility and cardio are an important part of any exercise routine. Use these postnatal exercises a few times a week, in addition to our postnatal ab exercises! Or use the full workout and 3-phase postnatal program here.


PUSH PULL

Set Up: Start by standing with your feet facing forward, slightly apart. Hold a dumbbell in each hand with your arms at a ninety degree angle, dumbbells at your stomach.

Raise the dumbbell in your right hand straight up over your head and, at the same time, lower the left dumbbell down by your side. Return both hands to the starting position. Repeat but this time, raise the left dumbbell and lower the right.

Repeat this action 15 times.


PECKER PUSH UP

Set Up: Kneel down on a mat and place your hands on the ground about three feet in front of your knees. Have your hands touching so that they make a triangle. Your arms should be straight, head down and back slightly arched upward.

Shift your weight forward, on to your hands, as you bend your arms and bring your nose to your hand triangle. Push pack up, rocking your weight back to your knees as you straighten your arms.

Do 10-15 reps.

*If you have an abdominal separation – diastasis recti – this is a safe exercise.  But I want you to listen to all of the auditory cues in our Postnatal Program, you can try it free for two weeks!


SINGLE LAT & OBLIQUE PULL

Set Up: Start by standing up straight, feet facing forward, slightly apart. Have a dumbbell in each hand.

Hold the left dumbbell at your shoulder with the dumbbell facing forward. Hold the right dumbbell at your shoulder but with your fingers facing forward, arm out to the side. Raise the right dumbbell up over your head and arch slightly to the left. Lower the dumbbell back down to your shoulder and then raise it up again.

Do the rep 10-15 times then switch to doing fifteen reps with your left arm.


SINGLE ARM TRICEPS EXTENSION

Set Up: Start by standing with your feet together, legs straight, tummy tight. Hold a dumbbell in your right hand straight up in the air. Place your left hand on your right bicep.

Bend your arm to lower the dumbbell behind your head. Straighten your arm back up.

Repeat 10-15 times and then switch arms so that the dumbbell is in your left hand.

CURL TO SIDE RAISE

Set Up: Stand straight with your feet slightly apart. Hold a dumbbell in each hand, down by your sides.

With your arms slightly bent, raise the dumbbells out to the sides, your hands should be facing downward, tops of your hands to the ceiling. Lower the dumbbells back down. Then, pull the dumbbells straight up to your shoulders. Lower them back down to the starting position.

Repeat 10 times then take a break! Take breaks as needed!

TWIST PULL

Set Up: Stand with your feet slightly apart, feet facing forward. Hold a dumbbell in each hand, arms bent at a ninety degree angle, palms facing upward.

Turn your palms downward as you raise your dumbbells straight out to the side, completely straightening your arms. Lower your arms back down to the starting position.

Do 10-15 reps.

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