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Strengthening
Exercise During Pregnancy
Each pregnancy is
different, and every woman should be specifically advised by the health
care provider who is caring for her during her high risk pregnancy.
The following exercises
should be performed slowly and with focus. The number of repetitions is
only a guide, so if you feel stronger go ahead and increase repetitions,
if you feel weak try to do 8-10 repetitions taking as many breaks as you
need. You will find yourself getting stronger and being able to complete
more repetitions with time. Listen to your body and take advantage of
the times when you feel strong. Start with no more than three to four
of the strengthening exercises per day.
Wall Push-Up
Push-ups are an excellent way to build strength in your chest, shoulders,
triceps and biceps. This exercise is easier than the traditional push-up
but still uses the same muscle groups.
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- Put your
hands against the wall at shoulder level and a few inches wider
than your body.
- Take a few
steps back from the wall so your body is at an angle to the wall.
- Slowly lower
yourself to the wall as you flex your elbows and inhale.
- Exhale and
push yourself back to the starting position.
- Repeat 8-10
times.
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Tricep Counter Dip
This exercise
helps strengthen your tricep muscles and can be challenging if you haven't
exercised those muscles prior to pregnancy. You can modify it by slightly
bending your elbows.
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- Put your
hands behind you on the countertop with your palms down.
- Place your
feet in front of you; be careful with your balance.
- Lower yourself
slowly by bending your arms and bending your knees.
- Keep most
of your weight in your upper arms and push yourself back up to
the starting position.
- Repeat 6-8
times.
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Bicep Curl
Improving
the strength in your biceps is important since you will soon be carrying
your baby along with a diaper bag. Gaining strength in the biceps will
make this transition much easier.
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- Sit in a
chair and put your feet flat on the floor. Your
back should be straight.
- Hold a dumbbell
in each hand with your palms facing forward down by the side of
your thigh.
- Slowly exhale,
and squeeze your biceps while bringing your hands towards your
shoulders. Your elbows should stay stationary.
- Slowly inhale
and return to starting position
- Repeat 8-10
times.
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Side
Arm Raises
Increasing shoulder strength is great to prepare yourself for many of
the activities that occur during and after pregnancy.
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- Stand with
your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend elbows
slightly and face palms down.
- Lift both
hands out to sides up to shoulder level.
- Repeat 6-8
times.
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Arm and Leg Reach
Keeping
a strong back during pregnancy is essential since you will be carrying
extra weight. This exercise will help maintain and/or improve back strength.
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- Place your
hands and knees on the floor with a pillow under your knees.
- Keep your
back parallel to the floor and do not allow your back to arch
too much.
- Exhale and
slowly lift your right arm while lifting the left leg so they
become parallel with your torso.
- Inhale and
repeat by with opposite arm and leg.
- Repeat 6-8
times.
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Walking Lunges
This exercise
improves the strength of your thighs and your gluteals. These muscles
are very important during labor.
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- Stand up
straight with arms at side.
- Take a big
step forward with your right foot and slowly bend both knees as
you go down.
- At the bottom
of the exercise your right thigh should be parallel to the ground
and your right knee should be in line with your toes.
- Your left
knee should only be a few inches off the ground and your left
foot is flexed so the heel is off the ground.
- Rise and
step forward bringing your feet together.
- Step forward
with your left foot and repeat the above steps.
- Repeat 8
times with each leg.
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Side
Leg Lift
Since your leg muscles are required to carry more weight during pregnancy
it is important to keep your legs and buttocks strong.
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- Lie on your
side and use your elbow to prop yourself up. You can also relax
your body and head on the floor. For added comfort, place a towel
under your hip.
- Place your
top arm in front of you using your hand for support and balance.
- Lift the
top leg up slowly while squeezing your thigh and buttocks and
then lower to starting position.
- Repeat 8-10
times per leg.
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Hip Extension Lift
This is
another great exercise for strengthening the hamstring and butt muscles.
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- Place knees
and elbows on floor.
- Lift your
left leg up so that it makes a straight line with your body.
- Do not arch
your back to lift your leg higher.
- Focus on
squeezing your buttocks as you lift your leg up.
- Repeat 8-10
times per leg.
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Side Adductor Lift
This exercise
helps tone your inner thighs.
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- Lie on your
side and use your elbow to prop yourself up. You can also relax
your body and head on the floor. For added comfort, place a towel
under your hip.
- Place your
top arm in front of you using your hand for support and balance.
- Place your
top leg behind your lower leg with your knee bent and foot flat
on floor.
- Slowly lift
your lower leg, keeping your foot flexed. Lower.
- Perform 8-10
repetitions per leg.
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Wall
Sit
Beware:
Your knees should not extend past your toes since this can cause stress
to the knees.
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- Lean against
a wall with your feet hip-width apart and about 12-14 inches in
front of you.
- Slide your
back down the wall, bending your knees, until your thighs are
parallel to the floor.
- Try to hold
this position for 10 seconds, then slide back up to starting position.
- Evenly distribute
your weight to both legs.
- Gradually
increase the amount of time you hold this position as tolerated
up to approximately 20 seconds.
- Do this exercise
8-10 repetitions.
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