weight_loss_exerciseWhen it comes to women and weight loss and exercise, there often seems to be a lot of emphasis placed on the lower half of the body!
Whether it’s a flat tum, curvy bottom or toned thighs, the lower body is spoilt for choice with a whole range of different cardio and resistance exercises.
This makes sense as women are often genetically pre-dispositioned to carry weight in that area, especially after pregnancy, but it also means that we sometimes neglect our upper bodies, in particular our arms and shoulders.
This isn’t the wisest move as toned arms and shoulders not only hold great aesthetic purposes but also need to be strong and resilient for the added work load they end up taking on once a baby is on the scene.
If you think about your average day, your arms and shoulders spend a large part of it working hard. Breastfeeding, carrying baby, wearing a sling or carrier, pushing the pram, they all require our arm and shoulder muscles to be working effectively.
Add tasks like grocery shopping into the mix and it’s not hard to see why you often find yourself having sore shoulders at the end of a busy day!
challenge cta advice
Building up muscle throughout our bodies is a big positive for health and weight loss as the more muscle we have, the more effective our metabolism will be.
Integrating a few simple upper body exercises into your routine is a great way to tone the area (who doesn’t want gorgeous, shapely biceps and triceps) as well as keep it in shape for the future, especially as your baby turns into a toddler and gets heavier and heavier.
When it comes to resistance exercises, always remember to start slow and listen to your body. Consulting a personal trainer or other qualified person can also be helpful if you feel as if you’re getting stuck and confused. Never push your body to a point where things are painful and always stop if you feel faint/dizzy or overwhelmed.

Bicep curl

Bicep curls work the front part of your upper arms (your biceps), muscles which are essential for lifting and carrying.

  • Sit on a fit ball or stand, legs comfortably apart with knees slightly bent. 
  • Hold a light weight (or food can) in each hand.
  • Keeping your shoulders level and arms steady, breathe out and curl the weights/cans towards your body smoothly so that you feel your bicep muscle contract.
  • Inhale and return weight to your sides. 
  • Complete 10-12 repetitions before taking a break.
Tricep kickback

This exercise works the underside of your upper arm (the infamous ‘bingo wing’ area) which can be hard to tone and strengthen without specific exercises.

  • Lean forward slightly and rest your hand on a fitball/park bench/other stable surface
  • Bend your right leg forward while keeping your left leg straight
  • Hold a light weight or can in your left hand
  • Bring your arm up so that your elbow is pointing behind you and the weight is parallel to the floor
  • Straighten out your arm so that your elbow is no longer pointed. You will feel your tricep contract
  • Return to the starting position
  • This is one repetition. Do 10-12 of these.
Shoulder press

The shoulder press works a wide variety of muscles in your shoulders and back.

  • Sit on a fitball or stand, feet comfortably apart, knees slightly bent
  • Holding a light weight in either hand, bring your hands up so that they are in line with your shoulders
  • Breathe out and push the weight above your head, using your shoulder muscles
  • Return your hands to their starting position
  • This is one rep. Complete 10-12 before resting
Lateral raises
  • Lateral raises are a great exercise for working your deltoid (where your arm meets your shoulder) muscles.
  • Stand with feet comfortably apart and knees slightly bent
  • Holding a light weight in each hand, raise your arms so that they are in line with your shoulders and parellel to the ground.
  • Return your arms to your sides. This is one rep.
  • Do 10-12 of these reps before stopping.
 28 Day Challenge

And to see an all over exercise routine see exercises from our Post Pregnancy Exercise DVD that you can watch below.
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About The Post Pregnancy Exercise DVD

The Healthy Mummy Post Pregnancy Exercise DVD has been created to help mums fit in exercise at home and can be done in bite sized chunks when it suits them.
The DVD provides 6 safe and effective workout which are 10-15 minute in length and that target specific areas of a woman’s body to strengthen it, tone it up as well as helping to improve the fitness levels of mums performing the DVD. The DVD also burns approximately 450 – 500 calories excluding the Stretch and Relax workout
The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and you will be guided  through each of the workouts. As well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories, the improvement of your core strength and the strengthening of your pelvic floor.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

The Workout Summary

  1. 15 Minute Low Impact cardio workout – The Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.
  2. 15 Minute toning cardio workout – By combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.
  3. 10 Minute upper Body workout – Conditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.
  4. 10 Minute Lower Body workout –  Hone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.
  5. 10 Minute Abs, Back & core workout – The abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while you regain your waist and condition your abs and back.
  6. 10 Minute Stretch & Relax-  Lengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.

You can purchase the DVD here for $39.99
PLUS…See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
We hope you enjoy The Healthy Mummy Post Pregnancy Exercise DVD and, as always, we love customer feedback so please get in touch.

Questions & Answers

For all the commonly asked questions about exercise and the DVD including special post natal conditions, when you can start and exercises for tummy fat please click here
Need to stock up on Healthy Mummy Smoothies? Then see our shop here
And join our 28 Day Weight Loss Challenges here