3 simple arm-toning workouts for new moms

Get your arms back into peak shape after giving birth.

17 August 2016
by Candice Verwey

Having a baby can take its toll on your body, but with a few simple exercises you can strengthen, tone and shape your arms in the comfort of your own home.

First, make sure you have the go-ahead from your doctor first before starting any exercise. Once you have this, all you’ll need is a happy baby, comfortable clothes and water.

“It’s important to warm up for a few minutes first,” says personal trainer Amy Froneman and owner of The Kettebelle Personal Training (www.thekettlebelle.co.za). “Do big, slow arm circles – 10 forwards and 10 backwards – and a few forwards and backwards bear crawls (on your hands and knees with your back straight).” Once you’ve warmed up, you’re ready to workout. 

Here are Froneman’s top three arm exercises for new moms: 

1. Push-ups

Position yourself on your hands and knees with your arms underneath your shoulders. Baby can be lying on the floor between your arms, or in a bouncer in front of you. Lower your chest to the floor and then push back up. If baby is below you, kiss her tummy – she’ll get a kick out of it.

Repeat 5-8 times. 

2. Dips

Sit on a chair or couch and place your hands either side of you, fingers facing forwards. Move your bum off the seat and bend your arms to lower yourself down and then straighten your arms to return to the start. Place baby on the floor in front of you and pull faces every time you dip down. Guaranteed giggle-generator. 

Repeat 5-8 times.

3. Bear-crawls

Put baby on the floor and get onto your hands and feet above her, making sure that your hands are directly beneath your shoulders. Raise yourself onto the balls of your feet and crawl forward over baby by moving your right hand and left leg forward at the same time, followed by your left hand and right leg. It's important that your knees don't touch the floor. Go as far forward as possible before reversing the bear crawl backwards.

This exercise is excellent for building core strength, which is crucial after pregnancy and childbirth. It can also be done sideways.

Repeat 5 times.

IMAGE CREDIT: Getty Images