Most prenatal group exercise classes use resistance bands in combination with stability balls to perform or modify traditional strength-training exercises. The resistance band is an ideal piece of fitness equipment during pregnancy because it generates the proper direction of resistance without placing additional pressure on your joints. Several band exercises strengthen and tone your glutes, hamstrings and quadriceps, but you should perform them with care to avoid straining your pelvis, especially after your first trimester. If you have pelvic pain, avoid these exercises.
Standing Adduction
You can perform standing adductions, or inner thigh presses, with or without added resistance. However, you should avoid this exercise — as well as standing abductions, or outer thigh presses — after your first trimester. In later pregnancy, both types of movements can strain your pubic joint bone, leading to pelvic pain. Using a band with cuffs, attach one to your ankle and the other to a fixed object. Stand with your feet slightly staggered, using the back of a chair to help you maintain balance. Activate your abdominal muscles, and lift your cuffed foot off the floor without leaning to one side. Bring your leg across the midline of your body, leading with your inner thigh. Return to the starting position with control.
Sliding Side Steps
It’s safe to do sliding side steps throughout your pregnancy, as long as the movement is comfortable and you don’t experience any pelvic or sciatica issues. Stand on top of the band with a handle in each hand, your feet parallel and hip-width apart. The band should be under the arches of your feet to prevent it from catching on your shoes. Engage your abdominal muscles, stand tall, lift your chest and anchor your elbows to your torso. Adjust the resistance by holding the handles at your waist, biceps or shoulders. Bend your knees slightly. Lift your right foot and take a wide step to the side. Slide your left foot in, stopping at hip-width distance. Take several more steps to the right, followed by an equal number to the left.
Unsupported Band Squats
Bands provide additional resistance during the upward phase of a squat, when your glutes contract to return your body to an upright position. Place the band under the arches of your shoes, holding a handle in each hand. Keep your feet parallel and your legs hip-width apart. Bend your elbows to bring the handles to your shoulders, lift your chest and slide your shoulder blades back and down. Engage your abdominal muscles to stabilize yourself. Bring your hips down and back as though you’re going to sit down, shifting your weight into your heels. Before your toes lift up, press back out of the squat, keeping your hands at your shoulders. To add support to the movement, lean your mid-back into a stability ball placed against the wall.
Supported Hamstring Curl
The standing hamstring curl requires a band with cuffs, a chair or other support and an anchor point. Using a steady object for support is a necessity; your center of gravity shifts throughout pregnancy, changing your stability. Anchor one cuff of the band to a fixed object and the other to your ankle. Stand with your feet hip-width apart and parallel, shoulders back and abs engaged. Gently place your hands on your support without leaning into it. Lift your cuffed foot off the floor. Flex your knee to take your heel back toward your glute. Keep your thigh perpendicular to the floor throughout the movement. Take your heel only as far as is comfortable. Without shifting your hips, return your foot to the floor.
References
- “Optimum Performance Training for the Health and Fitness Professional”; National Academy of Sports Medicine; 2004
- “Healthy Moms Perinatal Fitness Instructor Training Manual”; Sheila Watkins; 2007
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