STRENGTH TRAINING IN PREGNANCY
Strength exercises are activities that strengthen your muscles. They include the use of weights, swimming, walking uphill, and yoga. they will improve your muscle tone and improve stamina, which will help during labour.
THE BENEFITS OF STRENGTH TRAINING IN PREGNANCY
. Avoiding aches and pains as your bump grows
.strengthen your body for labour
.Prepare for all the lifting, carrying, and pram pushing you will be doing after your baby is born
If you can, include body weight exercises in which your weight provides the resistance, such as push-ups, pull-ups, as well as squats and lunges.
WEIGHT EXERCISES TO AVOID IN PREGNANCY
Avoid cross fit type training, which encourages the use of lifting heavy weights in a timed circuit.
Avoid general classes using barbells and fast movements.
Any exercises that involve using heavy barbells behind your neck after 12 weeks of pregnancy.
Deadlifts, clean and press, and upright rows, as there is a risk of the bar touching the baby bump- these exercises need control, correct technique, correct knee and shoulder allignment, which in pregnancy are all difficult.
Weighted sit up exercises after 12 weeks.
Abdominal rotation machines
Whether you are used to weight exercises or not, always remember to tell the instructor you are pregnant
TOP TIPS FOR SAFE WEIGHT RAINING IN PREGNANCY
. Don’t over exert yourself or strain too much
. Avoid lifting weights while lying on your back after the first 12 weeks of pregnancy.
. Exercises to strengthen the chest and arms such as chest-press and chest fly can be performed on an inclined bench from 12 weeks and with a further incline from 20 weeks.
. Be careful lifting weights over your head in the last 3 months. do not use heavy weights, do not hold your breath, and consult gym staff about technique.
. Changing to front shoulder raises and lateral raises to shoulder height is preferred.
. It is common sense, but be careful when lifting free weights, you don’t want them hitting your stomach by accident.
WHICH AREA SHOULD YOU CONCENTRATE ON IN PREGNANCY
The deep abdominal muscles of the Transverse Abdominis
TRY USING RESISTANCE BANDS
Resistance bands are stretchy bands which you call pull in various positions to exercise different muscle groups. There is no chance of them falling on your bump so they are a very safe alternative to using free weights. You can get them in different strengths some easier, some stronger.
A with any exercise, always make sure you seek advice from your GP or Midwife, and always tell gym staff or class instructors that you are pregnant so that the exercises can be adapted to suit your individual needs.
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