Exercising while pregnant can be an important part of preparing to be a mom. You are going to need a strong upper body once the baby arrives. All that lifting into car seats, pushing strollers, and performing everyday tasks with one arm while holding a wiggly infant on your hip calls for strength and stamina. However, developing or maintaining toned triceps while pregnant may require some modifications as you work around the bump.
Triceps Muscle Anatomy
The triceps is a three-headed muscle whose primary function it is to extend the elbow. In everyday activity, it often works together with the deltoid and pectoral muscles to execute pushing movements. You use your triceps every time you push up out of a chair, push open or close a door, lift things overhead or push up out of bed.
Your Arms: Flab or Fab?
Even though you use your triceps every day, unless you are overloading the muscles, they can lose tone and become flabby. Because the back of the arm is a fat storage sight for many women, the combination of untoned muscle and excess fat can give you unsightly "wings." Toning the underlying muscle will give your arms definition and strength.
Resistance, Intensity and Safety
According to MayoClinic.com, exercise during pregnancy can prevent back problems, facilitate labor and delivery, ward off pregnancy-related diseases like gestational diabetes and high blood pressure, prevent excess weight gain and buffer against post-partum depression. But changes in trunk anatomy and joint stability will limit and dictate the types of exercises you can do. The shift in weight distribution can throw you off balance. The hormone relaxin, which helps your pelvis to open during labor and delivery, can make joints unstable. Exercising caution by moderating weight loads and substituting alternatives to free weights such as elastic resistance will keep you and the baby injury-free. If you are new to exercise, consult your physician before getting started.
Exercises
Use a resistance band to execute a simple overhead triceps extension. If you have not exercised before, select a band with light resistance. Firmly grip the band in your right hand and raise your arm overhead, elbow next to your ear. Allow the band to trail down your back and reach behind you with your left hand to grasp the band at your waist, pulling it taut. Looking straight ahead, extend your right elbow, stretching the band toward the ceiling. Slowly lower your arm to the starting position. Repeat 10to 15 times, then switch sides.
Things to Avoid
While staying strong is important, some exercises are not appropriate until after birth. Floor push-ups are not a good idea because of potential back strain. Your back is already working overtime to carry the baby. Avoid supine dumbbell or barbell extensions, as lying supine can compress the vena cava and cut off circulation to the baby. Pregnancy is not a time to push your body to the max. Focus on maintaining muscle tone and strength while paying close attention to your changing body and considering the welfare of your baby.
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