How to Slim Down Arms After Pregnancy

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One visitor asked-How to Slim Down Arms After Pregnancy?

If toting your new bundle of joy isn’t enough to slim down your arms, then you can engage in a few simple exercises and techniques to slim and tone your arms. First you need to ask yourself if you are ready to begin exercising. There is no need to rush into anything that would harm your healing body.

Below you will find a variety of exercises that will help shape, tone and slim down your arms. Some of the exercises are simple stretches, while others suggest the use of dumbbells or weighted balls, such as grip-friendly Chi Balls. Some of these workouts will lead to changes in your arms within 3-4 weeks. You could choose to complete these exercises as a separate routine or you could incorporate it into a light cardio workout.

Arm & Upper Back Stretch

1) Raise your arms over your head. Keep your elbows straight with your palms facing one another.

2) Hold for 5 to 10 seconds.

3) Lower your arms out to your side, palms facing downward, keeping your upper back straight. 

4) Bring the backs of your hands together as far as possible behind your back.

5) Hold for 5 to 10 seconds. 

6) Repeat 3-5 times



Toning Arm Exercise Using Small Weighted Balls


1) Stand with feet hip-width apart.

2) Hold exercise balls by your sides. 

3) Inhale and raise your right hand overhead, with your elbow slightly bent. 

4) Position left arm in front of body, elbow bent and ball about waist high.

5) Exhale as you lean to your left, extending your right arm overhead. Don’t forget to keep your left arm in front of your body.

6) Inhale as you return to an upright position and switch the position of your arms. 

7) Repeat, leaning to the right, to complete one rep. Do 10-15 reps.



Dumbbell Exercises


Bicep Curls


This exercise helps you to strengthen your biceps, or the front of your arms.


1) Sit on the floor with your legs crossed. Sit tall.

2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.

3) Bend your arms, bringing the weights toward your shoulders.

4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.

5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.


Front Lateral Raises


This exercise works on your shoulder muscles, as well as your upper arms. 

1) Stand with your feet shoulder-width apart. Keep your back straight, bend your knees a bit. Stand straight.

2) With your hands holding the weights, palms down, place your hands in front of your thighs.

3) Slightly bend your arms and lift the weights up to your shoulders.

4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.


Tricep Extenders


This exercise is supposed to strengthen the back of your arms.


1) Stand up with your body leaning slightly forward but your back flat. Pull your abs in tight. 

2) Grasp each weight over the top, palms pointing down.

3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. 

4) Hold, then release your arm slowly back down.

5) Repeat for 10-12 lifts. Then exercise the other side. Complete 2 sets on each side.