How to Safely Build Muscle Strength During Pregnancy

HOW TO SAFELY BUILD MUSCLE STRENGTH DURING PREGNANCY

If you are a regular gym goer, you might be wondering how to safely build muscle strength during pregnancy. Well, the answer is simple – listen to your body. While regular gym goers may want to hit certain muscle groups hard, this is not wise. During pregnancy, your body needs a break from intense exercise and will need time to recover. During the nine months of pregnancy, you should focus on building strength on your arms and legs, rather than trying to build them up too quickly.

While it is never recommended to do any kind of intense exercise during pregnancy, it is possible to safely build muscle strength with a few modifications. For example, women who had never lifted weights before should not start weights during the first trimester. Instead, they should start light and perform slow, controlled movements. Performing this exercise while pregnant may result in pelvic floor problems.

To start this exercise, you should sit on the floor with your shoulders pressed against something. You should also engage your core and lower back. Once you have engaged your core, you can then lower the ball and return to rest. As you get used to the exercise, your glutes will be stronger than ever. You can start by squatting on the floor, keeping your lower back pressed against a wall.

Increasing your strength through strength training is extremely beneficial for pregnancy. Aside from improving your energy level, you can also boost your baby’s health. Strength training helps carry the extra weight of pregnancy. It also strengthens your bones and joints. The benefits of strength training include a lower risk of back pain, a better uterus and a better quality of life for you and your baby.

If you want to safely build muscle during pregnancy, consult a fitness trainer or a doctor before beginning a new strength-training routine. A fitness trainer or a personal trainer will help you find a strength training program that is safe for you and your growing baby. You can also work out in the comfort of your own home by using your body weight as resistance.

A healthy pregnant woman needs about 2 1/2 hours of moderate-intensity aerobic activity per week. Moderate-intensity aerobic activity is when you are sufficiently active to sweat and increase your heart rate. Walking is a great way to get your daily exercise without straining your joints. Just remember to listen to your provider if you feel any pain or discomfort when exercising.

Avoid exercise in hot and humid environments. You may be more susceptible to cramps and pain after the delivery of the baby. Also, avoid high-impact exercises such as lifting weights around the belly. High-impact movements can cause blunt force trauma to the baby’s developing skeleton. Avoid lifting heavy weights overhead, as this may cause severe back pain. Also, avoid performing exercises that put stress on the lower back, such as overhead crunches.

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