When we are pregnant we gain weight all over but one of the spots that specifically gains weight is our arms. No fare right? As women we are always trying to tighten our triceps and sculpt our shoulders, then along comes pregnancy and makes our arms bigger! Well you can keep those fabulous arms you have worked so hard for with 3 simple exercises.
Exercise 1:Triceps Kick Backs
To perform a tricep kick back, grab 1 weight (should be light enough to do at least 10 reps but heavy enough not to do more than 20)
Stager your feet so that your left foot is in front and your right foot is behind you. The weight should be in your right hand.
Bend forward at your hips and place your left arm on your left thigh. Hold the abdominals in and keep your back flat and your head straight forward (no bend in your neck)
Bend your right elbow to a 90 degree elbow and keep it up against your body. From this position extend your elbow back until it is straight. Hold for a second and then slowly bring bend the elbow back to the 90 degree angle. Do 10-15 reps on one arm and then switch to the other side.
Exercise 2: Lateral side raise
To do a lateral side raise grab a set of weights, one for each hand. They should be light enough to perform at least 10 reps but heavy enough that you can not perform more than 20.
Stand with your feet under your hips and the weights at your side. Take a deep breath in. As you exhale raise the weights to the side to make a “T” with your arms. Don’t raise them any higher than your shoulders.
Slowly lower back down and repeat for 1-=15 reps.
Exercise 3: Bicep curl
To do a bicep curl hold a weight in each hand with your palms facing away from your body. Bend your elbows and raise the weights toward your shoulders. Move in a slow steady motion going up and down.
Perform 10-20 reps.
To achieve a toned tush
Exercise 1: Squats
To perform a squat stand with your feet hip width apart and your toes pointing directly forward.
Pull your belly button towards your spine and contract your abdominal muscles.
Slowly lower your body, as though you are sitting in a chair.
If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can’t go down that low, go as low as you can.
Take a moment and look down make sure your knees are BEHIND your toes.
Keeping the weight in your heels, slowly push your body back to starting position.
At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetition, count to 3 on the way up and on the way down to ensure you’re not going too fast.
To do a heal press, start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
Draw your belly button into your spine to engage your core, keep your back flat and your head in line with the spine.
keeping your right knee bent the entire time slowly press your heel straight up toward the sky as high as you can.
lower it back to the starting position and repeat 20 times on each leg
Lean Legs: Lunges
To perform a lunge start with your feet together and your tummy drawn in to your spine.
Step back with your right leg and bend your right knee to lower your knee toward the ground.
Your left knee should bend at the same time. Be sure your front knee does NOT go over the front toe.
Keep your back heel off of the ground.
Push off of your right foot to return to the starting position. Then step back with your left leg.
continue to alternate for the count of 20.
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Please consult with your doctor before beginning this or any other exercise program