ATTN: TAMMY WEIGHT TRAINING AND PREGNANCY
Which weight-training routines are safe during pregnancy?
By Jill Stovsky, M.A.
Question: I'm currently 11 weeks pregnant. I've heard contradictory opinions about whether I can continue lifting weights. I was lifting weights prior to my pregnancy, but have stopped for the last four weeks. Which routines are safe, if any?
Answer: There's no reason you shouldn't continue lifting light weights during your pregnancy as long as you follow these precautions: You should avoid the use of the Valsalva maneuver (the attempt to forcefully exhale without actually releasing air), be careful with free weights to prevent blunt trauma to the abdomen, and use light weights to lessen the risk of over-loading joints and causing injury.
In addition, no exercise should be performed in the supine position --flat on your back — after the first trimester. You should use lighter weights and do more repetitions. You might also want to try resistance bands for variety. I would suggest a basic weight training program which focuses on all of the major muscles groups, such as the sample I provide below. You might want to work with a personal trainer who has experience/expertise with pregnancy and exercise.
Here are three weight-lifting exercises you can do at home:
* MILITARY PRESS: Sit up straight on the edge of a sturdy chair, knees bent and feet flat on the floor, separated about hip-width apart. Hold a dumbbell (weighing between one and ten pounds) in each hand with palms facing inward, lift above shoulder level and than back down again.
TIPS: Remember to contract your abdominal muscles and squeeze your shoulder blades together. If you need more support, sit back on the chair seat.
* SEATED ROW: Using a resistance band, sit erect on the floor, legs extended in front of you, and knees slightly bent. Wrap a resistance band around both of your feet and hold one end in each hand. Keep your elbows bent close to your sides with palms facing each other. Pull the resistance toward your waist, using the middle back muscles, until your elbows are just behind you.
TIPS: Don't lean forward, if you need to increase resistance, do so by 'choking up' on the band. Use the chair for additional support if needed.
* SQUAT: Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes should be pointed outward. Squat toward the floor as though you were going to sit down a chair. Return to standing position.
TIPS: Contract abdominal muscles, lift chest and relax shoulders. Most of your weight should be toward your heels.
Remember to start slow and work at your own level. The number of repetitions and sets are variable from person to person.
By Jill Stovsky, M.A.
Question: I'm currently 11 weeks pregnant. I've heard contradictory opinions about whether I can continue lifting weights. I was lifting weights prior to my pregnancy, but have stopped for the last four weeks. Which routines are safe, if any?
Answer: There's no reason you shouldn't continue lifting light weights during your pregnancy as long as you follow these precautions: You should avoid the use of the Valsalva maneuver (the attempt to forcefully exhale without actually releasing air), be careful with free weights to prevent blunt trauma to the abdomen, and use light weights to lessen the risk of over-loading joints and causing injury.
In addition, no exercise should be performed in the supine position --flat on your back — after the first trimester. You should use lighter weights and do more repetitions. You might also want to try resistance bands for variety. I would suggest a basic weight training program which focuses on all of the major muscles groups, such as the sample I provide below. You might want to work with a personal trainer who has experience/expertise with pregnancy and exercise.
Here are three weight-lifting exercises you can do at home:
* MILITARY PRESS: Sit up straight on the edge of a sturdy chair, knees bent and feet flat on the floor, separated about hip-width apart. Hold a dumbbell (weighing between one and ten pounds) in each hand with palms facing inward, lift above shoulder level and than back down again.
TIPS: Remember to contract your abdominal muscles and squeeze your shoulder blades together. If you need more support, sit back on the chair seat.
* SEATED ROW: Using a resistance band, sit erect on the floor, legs extended in front of you, and knees slightly bent. Wrap a resistance band around both of your feet and hold one end in each hand. Keep your elbows bent close to your sides with palms facing each other. Pull the resistance toward your waist, using the middle back muscles, until your elbows are just behind you.
TIPS: Don't lean forward, if you need to increase resistance, do so by 'choking up' on the band. Use the chair for additional support if needed.
* SQUAT: Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes should be pointed outward. Squat toward the floor as though you were going to sit down a chair. Return to standing position.
TIPS: Contract abdominal muscles, lift chest and relax shoulders. Most of your weight should be toward your heels.
Remember to start slow and work at your own level. The number of repetitions and sets are variable from person to person.
