Safe Arm Toning Exercises for Women Online Video

pelvic floor safe exercises

These 3 simple arm toning exercises for women will help you tone and strengthen your upper arms safely.


This Physiotherapist video shows you three effective upper arm toning exercises for women to do seated in the gymball:

  • Bicep curls
  • Tricep extensions
  • Rotator cuff (back of shoulder)

These 3 exercises incorporate techniques and positions intended to reduce the likelihood of neck, shoulder and pelvic floor strain.

Video duration: 7 minutes

Please scroll down below video for more information on pelvic floor safe arm toning exercises for women.

Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Arm Toning Exercises for Women Features

  • Three upper arm strength and tone exercises;
  • Exercises designed to minimise pelvic floor strain;
  • Dumbbell hand weights and a fit ball or chair exercises; and
  • Correct techniques that minimise the risk of shoulder and neck injury.

Included Arm Toning Exercises for Women 

1Bicep curls – bicep curls strengthen and tone the muscles at the front of the upper arms;

3Triceps extensions – triceps extensions are exercises specifically to strengthen and tone the back of the upper ams;

2Rotator cuff exercises – strengthen and tone the back of arms, shoulders and upper middle back.

If you have pelvic floor dysfunction including pelvic prolapse symptoms, after a hysterectomy and after prolapse surgery be very cautious about the strength exercises you perform and the safe strength training techniques that you use.

Inappropriate strength exercises can increase your risk of worsening your pelvic floor problems and/or make your symptoms worse.

Arm Toning Exercises Suitability

Those who will benefit from instruction in safe techniques are toning exercises for women:

  • Women seeking professional  instruction in upper arm strengthening and toning exercises;
  • Women returning to exercises after a hysterectomy;
  • Women with prolapse and after prolapse surgery seeking pelvic floor safe strength exercises;
  • Women prone to neck and/or shoulder problems wit strengthening and toning exercises.

Inside Out Book & DVDABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support, along with Dr Judith Goh Urogynaecologist. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.


  1. thank you so much – i had a pelvic repair and hysterectomy many years ago and now suffer with prolapse again. after reading your newsletter and book inside out i now realize how i have contributed to my problem by not excercising properly and increasing my prolapse to now requiring surgery again.

    • Michelle Kenway says:

      Hi Linda
      Thanks so much for your comment. I hope you now have a better understanding of how to stay active and protect your pelvic floor. Take care and good luck Michelle

  2. Philipa Holtsbaum says:

    Thankyou so much recieving your emails makes me feel so much better. I had surgery three months ago for stress incontinence. I like other women in your book made my problem worse with pilates and boot camps. I was very depressed when my surgeon made me promise I would not go back to the gym. Your book has given me confidence that I can still keep in shape with out doing any further damage to my weak pelvic floor. I am 37 years old and I want to stay fit and healthy so thankyou.

  3. Sandra Simpson says:

    When would you actually use any weight, I would do bicep curls with 10kg dumb bells and cannot see that there would be any benefit to using such light weights as I wouldn’t even notice that I was lifting anything.

    • Michelle Kenway says:

      Hi Sandra
      Yes even light weights can help maintain muscle strength, endurance and tone. The important thing is not to strain with lifting.

  4. Hi Michelle- thanks so much for this! I’ve been really missing my exercise since I discovered my prolapses so I’ve ordered the book and can’t wait! Can you tell in the mean time if pushups are safe to do with POP? I’m 5 weeks postpartum with my second child- the first since I discovered my prolapses.

    • Pelvic Exercises says:

      Hi Emma
      I think women post partum should take care with full push ups as they can involve intense core work. Unfortunately in our western culture there seems to be an irrational focus on returning to shape postnatally and flattening the stomach with exercises that the weakened pelvic floor is just not designed to withstand. Take your time with your exercise, if you must do pushups then they are best modified by kneeling to perform them. The focuse at this time is on making sure that your pelvic floor muscles return to good shape so that they can withstand the downward forces placed upon them with motherhood such as lifting prams, nursing babies, future pregnancies… Enjoy your wonderful gift Emma and best wishes for your future health and happiness Michelle