Resistance training increases your muscular strength and endurance by working your muscles against excess force. During pregnancy, there is a lot of emphasis on aerobic exercise and not a lot on resistance training. Though aerobic exercise is beneficial, resistance training can offer the pregnant woman additional health benefits that can reduce pain and prepare her body for labor. A dumbbell row is a safe exercise to do when pregnant.
Recommendations
All pregnant women who are able should participate in regular exercise, according to the Royal College of Obstetricians and Gynecologists. The college emphasizes resistance training as part of your exercise program. Resistance exercises, such as rows, help increase the strength of muscles that support the belly and will be useful during childbirth.
Dumbbell Rows
A dumbbell is a safe and effective exercise for a pregnant woman. This resistance move strengthens the muscles of the middle and upper back. Stronger back muscles can help support your spine during pregnancy. Keeping these muscles strong also promotes good posture. Weak back muscles can lead to a slumped posture, which causes lower back pain. To do a proper dumbbell bent-over row, start with a weight in one hand. Place the opposite leg and hand on a weight bench or other supporting surface. Bend at your hips so that your torso and face are facing the ground. Hang the arm down that is holding the dumbbell; this is your starting position. Slowly bring the weight up toward your torso by bending your elbow back. Go as far as you feel comfortable. Pause for a moment, then return to the starting position.
Safety of Dumbbells
The American College of Sports Medicine recommends using weight machines over dumbbells during pregnancy. Weight machines make it is easier to perform an exercise correctly and control your movement and the weight. It is possible to perform a row on a machine. However, if dumbbells are what you must use, then do so in a safe manner. Always perform the row in a slow and controlled motion.
Resistance Training Program
Resistance training exercises should not include heavy or excessive weight. Lift only light to moderately hard weight that you can perform easily for one to three sets of eight to 12 repetitions. During the third trimester, do not lift more than 15 pounds with your arms. Lifting too much can compromise your joints, which are already lax in preparation for childbirth.
Exercise Safety
Always get your physicians approval before participating in any exercise program. If you have never participated in resistance training, don't start during pregnancy. Your resistance training program should not cause you to become too tired. Increase your number of repetitions of the dumbbell row before you increase the amount of weight you are doing. While doing the row, do not hold your breath. Exhale during the back movement and inhale as you return to the starting position.
Member Comments