4. Triceps Overhead Extensions: Sit back in a chair with your feet flat on the floor, knees bent and upper back touching the chair back. Cup a dumbbell vertically between your thumbs and forefingers and hold it behind your head, elbows bent, pointed to the ceiling and close to your ears. Draw abs up and in, shoulders back and down [A]. Keeping elbows still, straighten your arms, lifting the dumbbell upward, palms up [B]. Bend elbows and repeat. Recommended weight: one 6- to 8-pound dumbbell. Strengthens triceps (back of upper arms). Second- and third-trimester tip: Use pillows to support your back as your pregnancy progresses.
5. Bicep Curls: Sit close to the edge of a chair, knees bent and feet flat on the floor. Hold a dumbbell in each hand, arms hanging by your sides, palms facing forward. Draw your abs up and in, shoulder blades down and back [A]. Without moving your upper arms, bend one elbow, curling dumbbell toward your shoulder; lower, and switch arms for 1 rep (1 curl with each arm) [B]. Recommended weight: 6–8 pounds. Strengthens biceps. Third-trimester tip: Use a pillow for back support.
6. Lateral Raises: Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing in, arms hanging by your sides, abs drawn up and in [A]. With shoulders back and down, lift arms out and up to shoulder height, elbows slightly bent [B]. Slowly lower and repeat. Recommended weight: 3–6 pounds. Strengthens upper back and shoulders and helps you maintain proper posture. Second- and third-trimester tip: Sit in a chair and use a pillow for back support.
CAUTION: Stop exercising if you experience any of these symptoms: pain, fever, bleeding, faintness, cramping, sudden swelling or difficulty walking.