Women who included weight training in their regular exercise routine before pregnancy can usually continue throughout all three trimesters. Weight training, also known as strength or resistance training, includes exercises that involve lifting weights or using resistance bands or weight machines, as well as squats and push ups. Since many of these exercises may need to be modified to adapt to pregnancy-related physiological changes in the body, always use a workout routine that is specified for pregnancy, or work with a certified personal trainer. According to ShapeFit, weight training during pregnancy may reduce the duration of labor, decrease weight gain and contribute to a quick postnatal recovery.
Dumbbell Shrugs
Dumbbell exercises isolate the muscles in the arms and provide muscle tone and strength in preparation for holding and carrying your new baby. Begin your workout with a few simple exercises, such as dumbbell shrugs. Holding a dumbbell in each hand, drop the arms to the side with the palms facing the thighs. Inhale, and as you exhale, gently lift the shoulders into a shrug position, as high as is comfortable. Hold the shrug for a few seconds, then relax. Keep the arms lengthened throughout the exercise, and repeat at least 15 times.
Hugging a Tree
This exercise is taken from Jennifer Gianni's prenatal workout video titled, "Jennifer Gianni's Fusion Pilates For Pregnancy." You will need two 2.5 lb. weights, one for each hand. Sit erect in a chair or on a sturdy stool. Bring your arms up to the chest, with the weights together at the heart. Inhale, and as you exhale, extend the arms out to the sides, keeping the shoulders down and relaxed. Hold this pose for a few seconds, then bring the weights back to the center. Keep your arms straight throughout the exercise, but do not lock the elbows when you extend the arms. Repeat for one minute.
Shoulder Lateral Raises
This exercise strengthens the muscles in the shoulders, which can become sore and stiff during pregnancy. Begin seated on a sturdy chair or stool, with the sit bones square on the seat and a 3 to 8 lb. dumbbell in each hand. The feet should be flat on the floor at hip-width apart. Let the arms hang at the sides, with the palms facing your hips. Keeping the abdominal muscles engaged, slowly bend the elbows and then extend the arms out to the sides until they are at shoulder-height. Lower the arms and repeat 10 to 15 times.
References
- American Congress of Obstetricians and Gynecologists: Exercise and Fitness
- ShapeFit: Weight Training During Pregnancy
- BabyCenter: Great Pregnancy Exercise: Weight Training
- BeFit-Mom: Strength and Core Conditioning During Pregnancy
- Bodybuilding: Weight Training and Pregnancy
- Mama's Health: Prenatal DVDs
