Summary:
As a new mom, it can be challenging to find time to exercise and stay fit while taking care of your baby. However, postpartum exercises are not only essential for your physical health but also for your mental well-being. In this blog post, we will discuss 42 moves specifically designed to tone your arms and legs after pregnancy.
First and foremost, it is crucial to consult with your doctor before starting any postpartum exercise routine. Your body has just gone through a significant transformation, and it is essential to give it time to heal properly. Once you have the green light from your doctor, you can start incorporating these exercises into your daily routine.
1. Squats: This classic exercise helps tone your legs, glutes, and core muscles. Start by standing with your feet hip-width apart and slowly lower your body into a squat position, keeping your knees behind your toes. Then, push through your heels to return to the starting position.
2. Lunges: Lunges are also great for targeting your legs and glutes. Begin by standing with your feet hip-width apart and take a large step forward with one leg, lowering your body until your back knee almost touches the ground. Then, push back up to the starting position.
3. Bicep Curls: To tone your arms, grab a pair of dumbbells and stand with your feet hip-width apart. Keep your elbows close to your sides and slowly curl the weights towards your shoulders, then lower them back down.
4. Tricep Dips: This exercise targets the back of your arms, also known as the “bat wings.” Find a stable chair or bench and sit on the edge with your hands gripping the edge. Slowly lower your body by bending your elbows and then push back up.
5. Push-Ups: Push-ups are an excellent full-body exercise that targets your arms, chest, and core muscles. Start in a plank position with your hands shoulder-width apart, and slowly lower your body towards the ground, then push back up.
6. Plank: Planks are a great exercise for toning your core muscles and improving overall strength. Begin in a push-up position and hold your body in a straight line, focusing on engaging your core muscles.
7. Side Plank: To target your obliques, try a side plank. Start by lying on your side with your elbow directly under your shoulder. Hold your body in a straight line, focusing on engaging your core muscles.
8. Wall Push-Ups: If regular push-ups are too challenging, try wall push-ups. Stand facing a wall and place your hands on the wall at shoulder height. Slowly lower your body towards the wall, then push back up.
9. Leg Lifts: To tone your legs, lie on your back and lift one leg towards the ceiling, keeping it straight. Slowly lower the leg back down, then repeat with the other leg.
10. Glute Bridges: This exercise targets your glutes and core muscles. Lie on your back with your feet flat on the ground and slowly lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
11. Arm Circles: Stand with your arms extended out to the sides, and rotate them in small circles. This exercise is great for toning your arms and shoulders.
12. Leg Circles: Lie on your back with your arms by your sides and make small circles with one leg. This move targets your legs and core muscles.
13. Plank Jacks: Start in a plank position and jump your feet out and back in, similar to a jumping jack. This exercise targets your core and legs.
14. Mountain Climbers: Begin in a plank position and bring one knee towards your chest, then switch legs in a running motion. This exercise targets your core and legs.
15. Side Lunges: Stand with your feet hip-width apart and take a large step to the side, keeping your knee behind your toes. Then, push back up to the starting position. This exercise targets your inner and outer thighs.
16. Arm Raises: Stand with your arms by your sides and slowly raise them out to the sides and back down. This exercise targets your shoulders and arms.
17. Calf Raises: Stand on the edge of a step or a sturdy object and slowly raise your heels off the ground, then lower them back down. This exercise targets your calves.
18. Deadlifts: With a set of dumbbells, stand with your feet hip-width apart and slowly bend at the waist, keeping your back straight. Then, return to the starting position. This exercise targets your legs and lower back.
19. Russian Twists: Sit on the ground with your knees bent and feet flat on the ground. Hold a dumbbell or a heavy object and slowly twist your torso side to side. This exercise targets your obliques.
Postpartum Exercises to Tone Your Arms and Legs: 42 Moves to Try
20. Side Leg Raises: Lie on your side with your legs stacked, and slowly lift your top leg towards the ceiling, then lower it back down. This exercise targets your outer thighs.
21. Woodchoppers: Stand with your feet shoulder-width apart and hold a dumbbell or a heavy object. Slowly bend at the waist, bringing the object to the outside of your opposite leg, then return to the starting position. This exercise targets your obliques.
22. Wall Sits: Stand with your back against a wall and slowly lower your body into a sitting position, keeping your knees at a 90-degree angle. This exercise targets your legs.
23. Plank with Leg Lifts: Start in a plank position and slowly lift one leg towards the ceiling, then lower it back down. Switch legs and repeat. This exercise targets your core and legs.
24. Seated Leg Extensions: Sit on the edge of a chair or bench and extend one leg straight out in front of you, then lower it back down. This exercise targets your legs.
25. Tricep Extensions: Sit on the edge of a chair or bench and hold a dumbbell or a heavy object with both hands. Slowly extend your arms overhead, then lower them back down. This exercise targets your triceps.
26. Shoulder Press: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slowly press the weights overhead, then lower them back down. This exercise targets your shoulders.
27. Lateral Raises: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slowly raise your arms out to the sides, then lower them back down. This exercise targets your shoulders.
28. Front Raises: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slowly raise your arms in front of you, then lower them back down. This exercise targets your shoulders.
29. Hammer Curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your palms facing each other and slowly curl the weights towards your shoulders, then lower them back down. This exercise targets your biceps.
30. Tricep Kickbacks: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your arms at the elbows and extend them behind you, squeezing your triceps at the top, then lower them back down. This exercise targets your triceps.
31. Plank Shoulder Taps: Start in a plank position and slowly tap one shoulder with the opposite hand, then switch sides. This exercise targets your core and shoulders.
32. High Knees: Stand with your feet hip-width apart, and alternate bringing your knees up towards your chest in a running motion. This exercise targets your legs and core.
33. Glute Kickbacks: Start on all fours with your hands directly under your shoulders and your knees under your hips. Slowly kick one leg back and up towards the ceiling, then lower it back down. This exercise targets your glutes.
34. Sumo Squats: Stand with your feet wider than hip-width apart, toes pointed outwards. Slowly lower your body into a squat position, then push back up. This exercise targets your inner thighs and glutes.
35. Incline Push-Ups: Find a stable surface, such as a bench or a table, and place your hands on it at shoulder height. Slowly lower your body towards the surface, then push back up. This exercise targets your arms and chest.
36. Leg Press: Sit on a chair or bench and place a dumbbell or a heavy object between your feet. Slowly press your feet together, squeezing your inner thighs, then release. This exercise targets your inner thighs.
37. Plank with Arm Raises: Start in a plank position and slowly raise one arm off the ground, then switch arms. This exercise targets your core and arms.
38. Side Plank with Leg Lifts: Start in a side plank position and slowly lift your top leg towards the ceiling, then lower it back down. Switch sides and repeat. This exercise targets your core and legs.
39. Narrow Squats: Stand with your feet hip-width apart and keep your hands on your hips. Slowly lower your body into a squat position, keeping your feet close together, then push back up. This exercise targets your quads and glutes.
40. Shoulder Shrugs: Stand with your feet shoulder-width apart and hold a dumbbell or a heavy object in each hand. Slowly shrug your shoulders up towards your ears, then lower them back down. This exercise targets your shoulders.
41. Standing Calf Raises: Stand with your feet hip-width apart and hold a dumbbell or a heavy object in each hand. Slowly raise your heels off the ground, then lower them back down. This exercise targets your calves.
42. Side Leg Circles: Stand with your feet hip-width apart and hold onto a chair or a wall