What weight training can i do while pregnant

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Pregnancy is a time full of changes, especially physically. Although you should always consult your doctor before beginning any exercise routine, as long as you take some precautions and make a few modifications, strength training is an excellent form of activity to do while pregnant. Research shows that the outcomes for mothers and babies are better with prenatal exercise participation. Moms in better physical condition have shorter labors with fewer chances of giving birth preterm, fewer complications during pregnancy and delivery, and less lengthy stays in the hospital.

Furthermore, your risks of some pregnancy-related health issues such as gestational diabetes and preeclampsia are reduced if you exercise during pregnancy. Your baby will also reap the benefits of your exercise routine. Moms who keep fit have healthier babies who have less chance of cardiovascular issues in the future. Additionally, the brain development of babies born to women who exercise during their pregnancy seems to be faster, and these babies have higher APGAR scores, meaning that they can deal with the stresses of delivery better than those whose moms didn't exercise during pregnancy.

Be sure to speak with your health care provider before starting a strength training routine during pregnancy. Your doctor will make sure you don't have any medical reasons to avoid exercise—including strength training—during pregnancy. During pregnancy, your body changes drastically. Your weight increases, putting more pressure on your pelvis and spine while certain hormones cause your joints and muscles to become more flexible, leading to stability issues.

To better support your body while performing daily activities, increasing—and maintaining—your strength is essential. Strengthening the muscles in your body can help reduce your chances of pain while preparing your body for delivery.

Posture issues can arise during pregnancy. Strength training can decrease postural issues by improving your alignment, providing more space for your baby to develop and remain in an ideal position for labor and delivery. Just because you are pregnant does not mean you have to give up lifting heavy weights. You may choose to use lighter weights for exercises with higher reps, but you can also continue with heavier options. When considering how much to lift, you should choose a weight that is difficult for you during the last three to four reps, but you are still able to maintain proper form.

The weight that you choose will depend on your current strength level and fitness experience. If you're newer to strength training and adding it to your routine at home, you may want to stick with lighter weights.

Don't forget to stay hydrated and take breaks when you need to. Listen to your body and stop any movements that feel uncomfortable or painful. A strong lower body starts with the glutes , which help support your back and core muscles. Strong glutes and hip flexors provide stability for your pelvis as it changes position. These muscles can become weaker during the third trimester as hormones prepare your body to give birth. Here are a few excellent strength training exercises to boost lower body strength:.

Split Squats. This exercise can be done with bodyweight or holding dumbbells in each hand. Goblet Squats. Use a single dumbbell or a kettlebell for this exercise. If using a weight is too challenging, try a body weight squat. Bodyweight Hip Thrusts.

Sit up straight on the floor with your shoulders down and your chest lifted. Extend your legs in front of you, with your knees slightly bent. If your hamstrings are tight, sit on a rolled-up towel or blanket to elevate your trunk and release tension in your lower back. Wrap the resistance band around the balls of your feet and hold the ends of the band in your hands.

Extend your arms in front of your body, hands level with shoulders, palms facing the floor and elbows slightly bent. Exhale and draw your shoulder blades down and together, contracting the middle of your upper back. Keep these muscles engaged and continue to bend your elbows slightly behind your shoulder joint, drawing your arms toward your body as if rowing a boat. Keep your arms level with your shoulders. Slowly and with control, return your arms to extend in front.

Tip : Don't lean forward. If you need to increase resistance, shorten the band by wrapping the ends around your hands or moving your grip closer to the center of the band. To lower resistance, move your hands closer to the ends of the band. Each repetition should be slow and controlled, working through a full range of motion. You can also try the seated row while sitting on an exercise ball. Stand facing the back of a chair with your feet slightly more than shoulder-width apart, shoulder blades pulled down, and abdominal muscles contracted.

Turn your legs out at the hips, with both feet pointing out and knees positioned directly over your toes. Inhale and bend at the knees, keeping your posture straight. Exhale and return to standing position. Tip : Keep your weight toward your heels. BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world.

When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing.

Learn more about our editorial and medical review policies. National Library of Medicine. The influence of prenatal exercise on offspring health: A review. Top 10 signs you're overtraining. American Council on Exercise. Updated guidance on exercise and pregnancy and postpartum. American College of Obstetricians and Gynecologists. American Society for Sports Medicine. Exercise in pregnancy.

Safe pregnancy exercises for each trimester. Patient information: Wolff-Parkinson-White syndrome beyond the basics. Exercise during pregnancy and the postpartum period: Practical recommendations.

Join now to personalize. With your healthcare provider's okay and guidance from a fitness pro, weight lifting is a great pregnancy exercise and strength-training practice. Lifting weights while pregnant can strengthen your abdominal and back muscles, increase your stamina for labor and delivery, and even boost your mood. Before starting any new pregnancy weight lifting routine, check with your doctor: Women who are at risk for preeclampsia or have anemia may need to skip the weights.

Once you get going, be sure to avoid moves that require you to lie on your back or put pressure on your belly. The benefits of weight lifting during pregnancy What to know before starting any pregnancy weight lifting routine Different types of pregnancy weight training Weight lifting exercises that pregnant women should avoid Tips for safe weight lifting during pregnancy Great weight lifting exercises for pregnant women.

The benefits of weight lifting during pregnancy As long as you have the green light from your doctor, lifting weights while pregnant offers many advantages — and is a great way to stay fit. The benefits of weight lifting include: It strengthens your abdominal and back muscles, helping prevent the lower back pain that's common during pregnancy. It helps build stamina, which comes in handy during labor and delivery. It can keep your pregnancy weight gain within a healthy range for your body.

It can lower the risk of preeclampsia. It can improve your mood, potentially helping combat hormone-induced pregnancy mood swings and alleviating pregnancy stress. Repeat for 10 reps Kegal exercises can be performed every day.

You should start by doing 3 sets of 5 squeezes a day and gradually increase as you get stronger. Increase the sets you do to sets of 10 each day Pelvic tilt exercises: The pelvic tilt exercises is again to help strengthen the muscles of the pelvic floor as well as the lower abdominals.

Stand with your shoulders and bottom against a wall. Can be done supine up through 1 st trimester as seen above R Keep your knees soft. Hold for four seconds and release. Repeat up to ten times. Start in a box position on all fours with knees under hips, hands under shoulders with fingers facing forward and abdominals lifted to keep the back straight.

Pull in the abdominals and raise the back up towards the ceiling, curling the trunk and allowing the head to relax gently forward. Hold for a few seconds then slowly return to the box position; take care not to hollow the back. Do this slowly ten times, making your muscles work in a controlled manner, and moving your back carefully. Only use range as far as you can comfortably. Repeat for 2 -3 sets as you get stronger with it. Padayachee, C.

Exercising through your pregnancy. Garshasbi A, Faghih Zadeh S. The effect of exercise on the intensity of low back pain in pregnant women. Spine ;30 8 — Water aerobics reduces sick leave due to low back pain during pregnancy. JOGNN ;35 4 — Sabino, J. Curr Rev Musculoskelet Med 1: Psychosomatic Medicine Happy Friday!

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