Kettlebell exercises can bring many health benefits during pregnancy provided that you have received permission from your obstetrician. A regular kettlebell routine can give expectant mothers better control over weight gain and reduce the risk for gestational diabetes. Stress reduction is another benefit.
Warning
It's very important that you discuss your intention to use kettlebells to exercise with your obstetrician. Every pregnancy is different, so don't assume because you've used kettlebells in a past pregnancy that it is still safe for you. Kettlebell workouts are not advisable for women who have been inactive before and during their pregnancies. Walking, swimming and other light cardio activities are better for women who are new to exercise. A controlled kettlebell program, guided by your doctor and a trained professional, should be followed.
Weight
The weight of the kettlebell you use depends on your fitness level. If you are new to weightlifting, choose no more than a 5 to 10 pound kettlebell. If you are a more advanced weightlifter, you can work with 20-30 pound kettlebells. Never use a weight that is so heavy that you cannot use proper form throughout the entire range of motion. Listen to your body and never push past your limit of endurance. While exercises can be safely performed throughout your pregnancy, you may need to make weight and form adjustments to accommodate your growing belly.
Considerations
Kettlebell exercises are best for women who were reasonably fit prior to getting pregnant. Exercises should start out simple and increase in difficulty or exertion as strength and endurance improves. After the first trimester, certain bends and twists will become more difficult and eventually impossible to do. You should also avoid positions that require you to lie flat on your back and any exercises that require torso rotation.
Single Leg Dead Lift
The single leg dead lift is a good exercise for the hips and buttocks. It is safe for all three trimesters of pregnancy. Adjust the weight you use as necessary. Hold the kettlebell in front of you in your left hand or with both hands. Lean forward and lift your left leg in a backward motion as you tilt forward. Lift your left leg until it is aligned with your back. Slowly lower your leg back to the starting position. Complete six times, then switch legs. Do three sets of six reps for each leg.
Front Lunges
This exercise is safe for all trimesters of pregnancy. Lunges work the muscles in the legs. Take the kettlebell and bring it to your chest with flexed arms. Hold the weight firmly and step forward into a standard lunge position. Make sure your front knee never goes past your toes on the forward leg. Push off and return to your starting position. Repeat on opposite side. Alternate between your left and right legs. Do two sets of 10 to 12 reps on each leg.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- Dragondoor.com: Kettlebells and Pregnancy
- "The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living"; Pavel Tsatsouline; 2001
- Workoutmommy.com: Kettlebell Training During Pregnancy
- Kettlebellfitness.com: Russian Kettlebell Training For Women
- Acefitness.org: Exercise and Pregnancy
