Women who have been lifting weights through their first and second trimester may continue working out through the third trimester as long as the pregnancy is healthy. Ensure you prevent yourself from becoming overheated and maintain a healthy body temperature by training in a cool room, using light clothing and drinking water throughout your full body workout.
Chest Presses and Pull Downs
Chest presses work your pectoral muscles and pull downs work your back muscles. You should continue to use an incline bench for dumbbell chest presses or you may also use a chest press machine. Vary the bar you use to do pull downs between a straight bar and a triangle bar. To do chest presses, lower the weight toward your shoulders and press back over the center chest. For pull downs, pull the bar toward you until it touches the top of your chest, slowly return to the start position. Perform one set of 12 to 15 reps of chest presses, rest for 30 seconds and then do one set of pull downs for 12 to 15 reps. Complete two to three more alternating sets of each exercise.
Semi Squats and Lateral Raises
Squatting with a barbell across your back is not recommended as you approach the end of your pregnancy. However, you may do body weight squats going half way down then stand back up. Place your feet slightly wider than your shoulders. Bend your hips and knees as if you were to sit down on a high chair. Inhale on your way down, then exhale on your way up so you do not hold your breath throughout the exercise. Do one set of squats then perform dumbbell lateral raises for your shoulders. To do lateral raises, hold a light dumbbell in each hand, then raise your arms out toward the respective side until they are parallel to the floor. Slowly lower your arms and repeat. Complete two to three more alternating sets of each exercise.
Arm Curls and Extensions
Arm curls work the biceps at the front of your arms and extensions work your triceps at the back of your arms. Arm curls are done by holding a dumbbell as you are standing with your knees slightly bent or sitting down. Bend one elbow to curl the dumbbell toward your chin, then return the dumbbell to the start position. Curl the other arm, alternate arms for one set. Then, use both hands to hold one dumbbell over your head. Bend your elbows to lower the dumbbell just under the top of your head, then straighten your arms back up to work your triceps. Complete two to three more alternating sets of each exercise.
Leg Curls and Crunches
Leg curls work the back of your thighs while crunches help strengthen your abdominal muscles. The curls must be done on an upright leg curl machine, not lying flat on your belly on a prone machine. To do leg curls, ensure your knees are in line with the rotating axis of the vertical leg curl machine. Bend your knees to draw the ankle pad toward you and repeat for one set. Use an incline bench to do crunches with your feet elevated on a dumbbell rack or a step-aerobic bench -- this keeps your lower back from arching. Do crunches as you normally would, looking upward and focusing on your abdominals to raise your shoulder blades off the bench. Slowly lower your back to the start position and repeat. Perform two to three more alternating sets of each exercise.
Warnings
A growing belly changes your posture and center of gravity so it is essential you avoid exercises which require balance and agility -- these exercises increase your risk of tripping and falling. Rest between sets of each exercise so you do not become exhausted. If you do more than two sets per exercise then begin to feel exhausted, decrease the volume of your training. It takes as little as of two sets of 12 to 15 repetitions of one exercise per muscle to maintain your fitness. Ensure you eat small, regular meals to avoid low blood sugar levels, to keep a steady supply of nutrients and to avoid exercising on a full stomach. If you experience leaking fluids, vaginal bleeding, chronic fatigue, persistent pain and regular contractions, you should stop exercising and seek immediate medical care.
References
- American College of Sports Medicine: Exercise During Pregnancy
- “Health & Fitness Journal”; Oh Baby! Exercise During Pregnancy and the Postpartum Period; James Pivarnik, Ph.D., and Lanay Mudd; May/June 2009
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