You’re probably wondering how to safely build muscle strength during pregnancy. If you’re a gym regular, you might be tempted to work the same muscle groups as you did before becoming pregnant. But this can cause pregnancy-related problems, especially if you’re carrying a child. As you may have guessed, it’s not a good idea to exercise with heavy weights during pregnancy. Rather, you should concentrate on building up your core and back muscles. If you are pregnant, it’s best to stick to a low-impact routine, focusing on form and rest periods instead of stressing the fetus.
The main reason to build muscle strength during pregnancy is to minimize joint and body aches. Muscle strength builds better stability and reduces the chances of long active labor. However, be sure to consult with your OB-GYN and seek medical advice if you’re unsure of the safest exercises during pregnancy. You don’t want to end up with a baby who will have a lot of complications.
If you weren’t strength-training prior to pregnancy, you can safely start now. Just make sure you’re not taking up new weights in the first trimester, as your joints are loosened by pregnancy hormones. Instead, start slowly with low-resistance workouts. A personal trainer will teach you proper form, and can also give you some tips for how to safely build muscle strength while pregnant.
Before incorporating strength training exercises into your workout, be sure to discuss your goals with your healthcare provider. If your pregnancy is complicated or high-risk, you may want to avoid back exercises. While you can still do your regular floor exercises, be sure to consult with your healthcare provider about any risks related to strength training. The size of your foetus may compress the vena cava.
Resistance exercises like lifting weights are generally safe to do during pregnancy. According to the American College of Obstetricians and Gynecologists, lifting weights is safe for pregnant women. But you should consult your health care provider before attempting to lift heavy weights. As with any exercise, consult your healthcare provider about any physical risks and concerns you might have.
The most important rule to follow when doing strength training during pregnancy is to avoid heavy weights during the second trimester. The best way to do this is to modify your workout. The recommended weight range for pregnant women is from six to eight reps. During this time, you may not have the strength to push weights as high as you’d like. Alternatively, you can perform supine exercises.