Updates
/ TOP TEN EXERCISES FOR
ACTIVE PREGNANT WOMEN
Walking Lounges – to strengthen the thighs,
legs and glutes, which will be challenged and stressed
during
pregnancy due to the additional weight that is being
carried. For an extra challenge, carry 10 lbs free
weight on each side.
Vertical Row with free weights – to strengthen
the upper back and counteract the bad posture (hunching
forward) as breasts start to grow.
The 100’s – isometrical contraction of
the transverse abdominal performed at a tempo. Can
be done seated down in the floor with back against
a wall or over a swiss ball. A strong transverse
abdominal is needed to reduce lower back pain, and
to aid in
the pushing face of labor.
Knee Push Ups – overall complete upper body
exercise, adjusted for pregnancy (on the knees)
that keep the arms, shoulder and chest nicely tone
while
pregnant. The progressive additional weight that
women carry towards the third trimester, keep this
exercise
challenging all the way until the end.
Childs Pose – nice soothing pose, adjusted
for pregnancy (knees open and belly between legs) that
gently stretches the hips and thighs and releases
pressure
of the spine.
Birth Squat – Working into the squatting position
from sitting reduces much of the stress to the
knee. This position practiced often is helpful both
as preparation
for delivery and as a labor position for helping
the baby to descend.
Cat and Cow Stretch – on the floor over knees
and hands (like a dog) arch spine towards ceiling
and then stretch in towards the floor. This is an excellent
way to stretch the back and strengthen the abdominals.
Triceps Dips - This exercise is a nice exercise that
works the triceps, and it also involves the shoulders,
abs and back which all work to keep you stable.
Regular Squats - through in a couple repetitions
2 -3 times per week, to help you strengthen the thighs,
glutes and legs. The progressive additional weight
that women carry towards the third trimester, keep
this exercise challenging all the way until the
end.
Kegels – squeeze and relax the pelvic (PC)
muscle to keep it strong and activated. By the end
of the
pregnancy and during labor, you should be able
to keep this muscle relaxed while pushing with the
transverse
abdominal.
