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Postnatal Arms Workout

Before beginning this postnatal workout, read through our postnatal exercise guidelines.

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 try our 3-phase postnatal program.


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.


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!


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.


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.


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!


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.


Moms Into Fitness offers the best online fitness, nutritional guidance, and recipes for moms. Get moving with 600+ scientifically backed workouts for all fitness levels in many different styles. Whether you’re easing back into exercise after birth or you’re a lifelong athlete, you will find a program that feels just right. At-home workouts are easily accessed from your computer or favorite streaming device. Try it for FREE.

Moms Into Fitness was founded by mom of three Lindsay Brin, BSE in exercise science and certified personal trainer. She is passionate about helping moms achieve optimal health without going to extremes — loving yourself from the inside out one day at a time.

Download the Prenatal and Postnatal Exercise Guide

Smart fitness for moms in any stage: bump, new baby, and beyond.