Strenth Training during Pregnancy

I recently got a request to do a post on strength training during pregnancy, particulary the 2nd and 3rd trimesters. As some of you might know, it is SAFE to strength train while being pregnant (unless otherwise told so by your doctor for special conditions), and if anything, will help you strengthen and maintain muscle tone, core strength (a biggie!), and minimize back pains and other aches associated with pregnancy.

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.

Secrets to Losing the Baby Weight

Before I begin, please be informed that this will be my last post until the beginning of August. I am heading out of town for 2 weeks in a couple of days and will have limited computer use (really I just need a break from blogging!), but feel free to leave me a comment, question, or idea for a new post.

I recently had my second baby about 4 months ago, and even though I'm not totally back to where I want to be, I was able to fit back into my clothes and lose the weight only weeks after having giving birth (it probabaly helped that he was nearly 10 lbs!). A lot of people I know have commented on how fast I lost the baby weight, how great I look, and how flat my stomach was and so I thought it would be great to lend some expertise on this subject. Also, I have experience on training pregnant women.

The first and most important factor in losing the baby weight is to control how MUCH you GAIN in the first place. Obviously, you don't have complete control on your weight gain. For example, how much the baby is going to weigh and even how much water weight you gain. However, you do have control on how much extra FAT you gain. As most of us know, a good range of weight gain during pregancy is 25-35 lbs total (for a single gestation and for a normal-weight woman). When you add everything up, that's only about 7-10 lbs of extra fat tissue. With my first pregancy, I only gained 18 lbs (which might seem low), but my baby weighed 9 lbs 5 oz and I was completely healthy and active my whole pregancy. With my second child, I gained around 25-27 lbs. Some might call this genetic, but I believe that more than anything, our pregancy weight gain has to do with these factors: if we're at a healthy and normal weight before getting pregnant, if we have good eating habits, and if we exercise consistently throught our pregnancy (which might be hard if you're given strict orders for bedrest.)

So, if you're trying to conceive, the best thing is to be at a good weight before you get pregnant. In addition, have a good exercise routine 3-5 days/week. This way, you will be "in shape" before getting pregnant which will benefit in the following areas: less weight gain during pregnancy, less aches and pains, and a big one...more energy. I can personally attest to this 100 fold. More incentive to have a healthy pregnancy and feel better about yourself. The other thing to do is maintain healthy eating habits. You really only need an extra 300 kcal/day when you're pregant. This is a snack, ladies, not a 1/2 gallon of ice cream! I know it's hard to not give into our crazy cravings, but you can practice some self-control. Find snacks that are less calories and fat that will satisfy that sweet or salty craving (for example, fudge bars) and it's ok to indulge once in awhile, just not everyday! It will be healthier for the baby in the long run, as well.

A lot of people think that pregnancy is the time to eat whatever they want, whenever you want, and to not care for 9 months. But let me tell you, it will only be harder to lose the baby weight afterwords if you have that much more extra to lose once the baby is born. Plus, starting a good exercise and eating program is tough to start doing if you're not already doing it. So, in conclusion, two words...planning and consistency! This might not be what everyone wants to hear, but trust me, these are the smartest tactics in dealing with the "after-baby bulge". For those out there that are already pregnant and feel doomed with the weight gain, keep you chin up. It's never too late to start eating healthy and gradually working an exercise routine into your life.