If you’re planning on working out during pregnancy, here are some tips to help you safely build muscle strength. If you’re a health care professional, talk to your doctor about the type of physical demands your job will require. If you’re lifting heavy weights, for example, you should speak to the gym staff about how you should be performing each exercise. Make sure you’re not straining your joints or making yourself dizzy.
Strength training during pregnancy provides many benefits, including increased sleep, reduced body aches, and a better posture. Muscle strength can also help ease lower back pain and promote a more stable pelvic position, reducing the likelihood of an active labour. Just make sure you don’t push your body beyond its capacity as this can lead to preventable injuries and other complications during pregnancy. Always consult your OB-GYN before starting any exercise program during pregnancy.
When training your back, you should avoid exercises that compress your uterus. These include deadlifts and non-modified pushups. Additionally, you should avoid using any equipment that requires you to lie flat, like a weight bench or wedge pillow. You should also avoid the Valsalva maneuver, which increases abdominal pressure and temporarily reduces blood flow to the baby. Instead, try to breathe naturally.
The legs are especially important in a pregnant woman’s training routine, because they support the belly and the baby. Strengthening the back and shoulders can improve posture and make carrying the baby easier. In addition to strengthening your abdominal muscles, building muscle strength in these areas can also help with postpartum activities. A strong core is essential in achieving a flat stomach.
Choose low impact exercise. Try jogging occasionally but keep your pace to a minimum. Focus on good form and add mobility exercises, like yoga or low-impact aerobics taught by a certified instructor. And always consult with your health care provider before starting any exercise routine. Make sure you exercise safely and properly during your pregnancy, or you risk causing harm to yourself and your baby.
While it’s perfectly safe to begin strength training during pregnancy, it’s important to work with your OB-GYN first. If you’re unsure of how to safely build muscle strength during pregnancy, talk to your doctor and a physical therapist. They’ll be able to introduce you to low-impact exercises and help you avoid any injuries.
Whether you’re looking for upper or lower body exercises, you’ll want to start with a routine that focuses on both your lower and upper body. Try to do at least 8 repetitions of each exercise. Try doing them twice a week, and you’ll soon find that they’ve become your favourite workout. A warm-up walk on a regular basis before you begin any exercise routine is also recommended.