The Ultimate Pregnancy-Safe Upper Body Workout Guide

Round 2, let’s GO! You may or may not know, but I’m pregnant again and back with some pregnancy-safe workouts for your arms and upper body. (Because hey, they’re my favorite…and let’s face it, the lower body is doomed for the next year).

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I know, I know… WHO wants to work out when you finally have an excuse to sit back, relax, and enjoy ALL the carbs? Seriously, I get it. I’m with you and I support you, but how great would it be to go through our pregnancies with the best of both worlds?!

Every woman, pregnancy, and baby are different, but I strongly believe that exercising while pregnant comes with so many benefits.

The benefits include increased energy and strength, reduced stress, better self-esteem, as well as positive health benefits for baby. Plus, let’s not forget, the increased strength and endurance will help get that baby out when it’s game time! And we mamas know, we need every ounce of strength when it comes to childbirth, and everything thereafter.

Maybe I’m lucky, but to-date, I’ve had good, healthy pregnancies and bonus: my toddler is a beast! (She looks like her daddy, but got her strength & personality from me…at least that’s what I tell myself each day.) 😉

So, unlike my last post on this topic, I’d love to focus on a specific problem area; although I realize when you’re growing a child, everything feels like a problem area. (Yes, pregnancy is the most beautiful miracle in the world, but physically-speaking, can definitely take its toll on the body and good ole’ self-esteem.)

Let’s just put it THIS way: granny panties, husband’s sweatpants, and oversized t-shirts > bikinis and cutoff shirts.

With that said, there are so many different pregnancy safe workouts that you can do that are beneficial, but my favorite muscles to focus on are arms and shoulders.

When it comes to weight-training, it’s important to know your limitations and stick with low intensity, low weight exercises. I aim to complete 3 sets of 10-12 reps each workout (and try to incorporate some cardio in between sets). Be sure to discuss your workout plans with your doctor and reach out to your personal trainer to avoid injury.

Looking for pregnancy safe workouts for your arms and shoulders? I’ve got you covered for the next few weeks!

Week 1- Arms & Cardio superset  

Block 1– 3 sets, 10 reps

• Wide bicep curl
• Tricep kickback
• Hammer Curl
• Cardio: Soccer run (30-60 seconds) 

Block 2– 3 sets, 10 reps

• Top Curl
• Dips
• Bottom Curl
• Cardio: Jumping jacks (30-60 seconds)

Block 3– 3 sets, 10 reps

• Tricep extension
• Full bicep curl
• Tricep push ups (modified)
• Cardio: 180 squat jumps (30-60 seconds)

Week 1- Shoulders & Cardio superset      

Block 1– 3 sets, 10 reps

• Shoulder press
• Upright row
• Cardio: Squat jumps (30-60 seconds)

Block 2– 3 sets, 10 reps

• Front raise
• Lateral raise
• Burpees (30-60 seconds)

Block 3- 3 sets, 10 reps

• Wide raise
• Shoulder fly
• Cardio: Alternating plyo jumps (30-60 seconds)

 Week 2- Combo set

 Block 1- 3 sets, 10 reps

• Front raise
• Wide curl
• Lateral raise
• Tricep kickback

Block 2- 3 sets, 10 reps

• Shoulder press
• Hammer curl
• Upright row
• Skullcrushers

Burnout- 3 sets, 30 seconds each

• Swimmers
• Full bicep curls
• Triceps push ups (modified)

Week 3- Combo set

 Block 1- 3 sets, 10 reps

• Shoulder press
• Wide curl
• Upright row
• Tricep kickbacks

Block 2- 3 sets, 10 reps

• Front raise
• Hammer curl
• Lateral raise
• Tricep extension

Burnout- 3 sets, 30 seconds each

• Full bicep curls
• Wide lateral raise
• Dips

PRO TIP! If any of these exercises sounded unfamiliar to you, videos of the correct posture and form can be found on YouTube (fo’ free!)  

I know it can be hard to find the motivation, but I promise your mind and body will thank you! Figure out what you like to do, when you like to do it, where you like to do it, and knock it out.

As long as you feel healthy and energized and know your limits, maintaining a safe and consistent workout routine doesn’t have to be dreadful. (You can also find an accountability partner and challenge each other throughout the week.) You are strong…and your baby will be too!

And if you’re looking for a more comprehensive to weight-training while pregnant, please don’t forget to visit my last post on The Ultimate – And SAFE! – Full-Body Pregnancy Workout. 

 

What muscles do you like to target while pregnant? I’d love for you to share your favorite exercises below. We can do this together!