Prenatal Workouts - Strength

PT on the Net is a great resource for fitness professionals, providing research articles, along with pre-made workouts and individual exercises that allow you to put together your own workout.  Below is part of a prenatal workout that is similar to the one I used during my pregnancy.  I love the fact that it's a dynamic workout that hits all of the major muscle groups, but won't take 2 hours to complete! I have modified some of the exercises so they can be done at home with common household items - no gym required!! These stretches can be performed prior to the exercises below as a warmup.  20-30 minutes of biking or walking at a low intensity is also recommended. Cycle through all of the exercises below before resting, and then completing another set.  2 sets of 12-15 repetitions at a moderate intensity should be performed. SQUAT - INTEGRATED ROTATION Movement : This movement involves a squat motion to standing with arm rotation. Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right. Descend into a squat and reach towards the floor. As you begin to stand, reach up and into rotation with both arms (as shown). Repeat. AXE CHOP MEDICINE BALL X-BODY Preparation : Start with the feet slightly wider than shoulder width, toes turned out slightly. Movement : This movement involves a cross-body chop motion using a medicine ball. If you do not have a medicine ball, you can preform without any weight, fill a milk jug with water, or use soup cans. Start with the knees slightly bent, both hands on the MB and arms straight. The hands start at head height. Accelerate the MB down and across the body. Decelerate the ball at the low end and accelerate the MB back up to the starting position. (this movement should be controlled) Repeat pattern back and forth for 12-15 reps then switch sides. WALL PUSHUP

• Stand facing a wall and ex­tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. 

ROW - 1 ARM STANDING

Preparation:

• Stand with left foot in front of right, hip-width apart. 
• Hold back of chair with left hand and lean forward from ankles so your body is at a slight angle. Your back should be straight - don't hunch!

Movement

exercise should look like this with your
left hand on the back of a chair
photo credit: umerphysio.co.cc

• With a dumbbell (or soup can) in your right hand, let arm hang straight down from shoulder, palm facing in. Squeeze shoulder blades; then bend elbow up toward waist. 
• Straighten arm and complete 12-15 reps.
• Switch feet position and repeat with your left arm.

LATERAL RAISE: STANDING Preparation : Stand "tall." Feet: shoulder width apart. Knees slightly bent. Dumbbells (or soup cans) at side. Movement : With core activated, lift the arms at your sides until they reach shoulder height. Stop and slowly return to starting position maintaining good posture and an upright position. Focus on the back musculature to maintain correct posture.

For your protection!:  Vigorous exercise should only be undertaken if appropriate. Vigorous activity should definitely be avoided in hot and humid conditions. Care should be taken when returning to a standing position after any significant period of time lying down. This is due to chronic changes in blood pressure that may cause you to feel unwell. - Exercise regularly (at least three times a week). - Avoid competitive sports and activities. - Avoid laying flat on the back after the first trimester. - Avoid standing motionless for prolonged periods of time. - Stop exercising when you feel fatigued. Women who plan to begin an exercise program during pregnancy or soon postpartum are advised to seek medical advice before commencing any new routine.

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Another great resource!:
BabyFit has developed a series modified strength training exercises for upper and lower body and abdominals that can be viewed at these links:
 Babyfit Core Workout

Babyfit Upper Body Workout

Resource: ptonthenet.com, babyfit.com, Women's Health

Prenatal Workouts - Stretching

I found that stretching throughout my pregnancy was quick and easy, and made a noticeable difference in relieving muscle tension.  Below are a few examples of these stretches.  


All of these should be performed gently and to the point of slight tension, not pain.  Be sure to BREATHE throughout the entire stretch (especially for the static stretches - the ones where you hold the pose) and perform all of these exercises in a fluid motion, without bouncing.

1.   Figure C:  

Stand next to a pole/doorway or anything vertical that you can grab onto.  Feet shoulder width apart, maintain good posture, shoulders back, knees slightly bent.  Reach and grab the doorway with one arm, flex the spine to the side and reach overhead with the other arm to grab the doorway.  Hold (and breathe), and then slowly switch sides.

2.   Hip Swing:  

Stand in front of a wall and lean on it with your forearms for support.  Lift your right leg off the ground so that your hip and knee form a right angle (your left leg should be straight and facing forward).  Draw in your belly button and slowly move your leg side to side, rotating through your hips as far as feels comfortable using a controlled momentum.  Perform 12-15 repetitions and switch sides.

3.   Arm Swing: 

Stand tall with abs drawn-in and glutes contracted.  Begin with arms out to the side with palms up and elbows slightly bent.  Using controlled momentum, swing arms back and forth horizontally across your body, rotating palms down in the center.  Be sure to keep a neutral spine (don't let that butt stick out!), throughout the movement. (note: if my hands look a little awkward, it's because I had to point the remote towards the camera.)  Perform 12-15 repetitions.

4.   Standing Hip Flexor: 

Take a staggered stance, almost in a lunge position.  Slightly rotate the back leg so your toes are pointed toward the midline of your body.  Draw belly button in and tighten glutes, avoid arching your low back.  Hold for 20-30 seconds (and breathe).  Movement should occur in the hips and your back leg shouldn't move.  Switch sides

After you have moved through each of each of these exercises, repeat for one (or two) more set(s).  These stretches can be performed before and/or after your workout, or whenever you are feeling tight.
Enjoy!!

Prenatal Workouts - where do I begin?

As most expectant mommas have probably heard, moderate cardiovascular exercise is recommended during pregnancy - but what you may not realize is that strength training is an equally important component of a prenatal fitness program!  Strength training is any exercise or physical activity that uses the force of muscle against some form of resistance (whether it be external weights, or body weight).  You do not need to belong to a gym in order to strength train!!!


Weight gain, and the shift in posture during your pregnancy can create stress on your muscles and joints.  If your muscles aren't strong enough to support these biomechanical changes, back and joint pain will result.  Incorporating strength exercises into your routine will improve your ability to maintain support of your spine and prevent muscular strain and injury during your pregnancy - and not to mention help prepare for all of that bending and lifting once baby arrives!


Throughout my pregnancy, I continued my workouts [almost] as usual until my 5th month of pregnancy, when I fainted at work (not during a workout!).  Because my Dr thought the cause could potentially have been a heart issue, I was told to stop exercising for what ended up being 1 month.  Luckily, it ended up being my Iron levels that caused me to faint and not my heart.  In that one sedentary month, I noticed a huge difference in the way that I felt; I was always sore, my muscles were tight and my hips were constantly bothering me.  Literally the day I started working out again, my hip pain went away(!) and I felt SO much better.  

Here is a limited overview of some of the MANY pluses associated with exercise during pregnancy.

• Helps relieve backaches and improve posture by strengthening and toning muscles in the back, butt, and thighs 
• May help prevent or treat gestational diabetes
• Increase energy levels and mood
• Reduce constipation by accelerating movement in the intestine (especially for those of you taking Iron - yikes!)
• Increase in muscle tone, strength, and endurance 
• Improve sleep quality (we all need this, right?)
• Improve the ability to cope with the pain of labor 
• Regain pre-pregnancy fitness and shape more quickly (woot woot!)

This all sounds great, but what if you didn't really exercise before your pregnancy?  Now is certainly not the time to start, right?  Wrong, it is safe (and recommended) for expectant moms to begin strength training in uncomplicated pregnancies - but you should always consult your Dr to be sure - just add it to your ever-growing list of QU's for your next appointment!

I'll be posting some stretching and strength training exercises, but in the meantime I wanted to share a Yoga DVD: Shiva Rea's Prenatal Yoga that I added to my routine (just once a week) during the second half of my pregnancy because the stretching felt Ah-mazing!  I highly recommend this DVD, I would even do some of the stretches randomly throughout the day when I needed it because they felt so good!  It is safe to use this DVD during your entire pregnancy (modifications are explained throughout).

Enjoy!