It's important to note that if you are pregnant and WEREN'T previously doing a strength training routine, it's still ok to start, although it is wise to start easy and use even lighter weights. As your strength and endurance increases, you can increase resistance or intensity gradually.
Also, during the first trimester is is OK to do exercises flat on your back, however, in the 2nd and 3rd trimester (mostly after about 20 weeks), you should avoid exercises in this position. Here are are sample (and relatively basic level)exerises that are effective and SAFE to do THROUGHOUT your pregnancy.
Plie squats with ball: For more support on your back you can use a ball against a ball for this exercise. Stand with feet wider than shoulder-width apart, toes pointed out. As you squat down, make sure hips/pelvis are tilted back toward ball/wall and that you keep your heels planted on ground throughout exercise. Perform to 90 degrees (at knee joint) and return to start position concentrating on squeezing glutes as you come up. Hold weights either between legs or resting on legs. For more of a challenge, combine with upper body exercise in (ie. bicep curls, shoulder press, etc). Do 30-50 reps.
Modified push-up: Most woman can't perform a true push-up without their form giving, or their muscles giving out after 5 reps. Begin push-up on knees, feet off ground. With hands wider than shoulder-width apart and abdominals contracted, lower upper body down without raising the hips/glutes up (body stays in straight line) to about 90 degrees (at elbow joint) and back up. For more of a challenge, hold half way down for 2 or 3 sec and then again at the bottom and then push-up. Do 15-30 reps.
Step-up with kickback: Using a bench, chair or anything about 12 inches or more off the ground (do what you're capable of doing without compromising your form but still challenges you), step up onto bench while kicking back leg straight out. For more of challenge, combine with upper body exercise (ie. shoulder press, lateral/front raises, or bicep curls). Do 15-25 reps per side.
Torso rotations: Using a rubberband of medium resistance, find a post to anchor band around. Stand to side of post with arms straight and hands overlapping on handle of band. While keeping feet pointed straight ahead, rotate torso keeping abdominals contracted and arms straight throughout movement. It's important to keep a light grip with hands so that your arms aren't doing most of the work. Do 20-25 reps per side.
Front lunge with lateral raises: With feet together and while holding 3-10 lb. dumbbells, step forward with one leg far enough that front knee isn't going over front toe and back and front legs are bent to about 90 degrees (at knee joint) without touching back knee to ground. While coming down, perform a lateral raise, bringing dumbbells out to sides with elbows slightly bent, and up to shoulder heighth. Perform 15-20 reps per side.
Rubberband rows: While sitting on ball anchor rubberband around foot or post (more of a challenge). With palms facing each other and arms extended, bring elbows back bent while squeezing shoulder blades together and keeping chest back. Hold each rep for 3 sec. Do 20-30 reps.
One-legged squat with bicep curls: With back against ball on wall (same position as plie squat), keep feet close together with one leg either off ground or just the heel touching. Squat down keeping most of weight on the one leg that is planted on ground. As you come up, perform bicep curls with 5-10 lb dumbbells. Do 15-20 reps per side.
Plank: On mat, hold yourself up on elbows and toes as you keep abdominals contracted (and hips/pelvis straight) for 20-60 sec. Perform 3 sets of holds.
1 comment:
Thank you so much Christina. I am looking forward to trying some new stuff. I needed some variety desperately. My workouts were getting so BORING! Thank you!
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