Congrats for your decision to work out during pregnancy! Staying active is one of the best things you can do for yourself and your baby. A well-planned workout programme can help relieve bloating, swollen ankles, back pain, and aches. It’s also a great way to boost your mood and energy levels, burn fat, and keep your joints flexible.
Here are five exercises get that get the green light during pregnancy:
Seated Cable Rows
When you’re pregnant, your shoulders round forward because your breasts get bigger. Thus, it’s important to strengthen the muscles between your shoulder blades. Lat pull-downs and seated cable rows hit the back muscles as well as the rear delts, forearm flexors, and biceps. Complete up to three sets of eight to 12 reps each. Use a weight that allows you to perform the reps properly.
Biceps and Triceps Exercises
With a few exceptions, most exercises for the biceps and triceps are safe during pregnancy. Future moms can try alternating dumbbell hammer curls, seated biceps curls, preacher curls, triceps extensions, triceps dips, overhead triceps extensions and more. You might not be able to do barbell curls because of your belly, but there are lots of other exercises to choose from. These moves build upper body strength, improve your posture, and tone your arms.
This isolation exercise targets your quads, the muscles on the front of your thigh. Unless you have severe knee pain, you should be able to do leg extensions. Most gyms have a leg extension machine, and the weights can be adjusted according to your needs. If you work out at home, use ankle weights or resistance bands to perform this exercise. Do up to four sets, 10 to 15 reps each.
Dumbbell Shoulder Press
The dumbbell shoulder press helps build symmetrical delts that look amazing. It also works the stabilizer muscles, leading to greater balance of the upper arms and shoulders. When done properly, this exercise can prevent or fix strength and muscle size imbalances. For a more challenging workout, do one-arm shoulder presses. Complete up to four sets, eight to 12 reps each.
Ab Machine Crunches
Don’t neglect your abs just because you’re pregnant! A strong core is essential during pregnancy. Since most ab exercises are forbidden, use the ab machine to do crunches. This piece of equipment allows full range of motion and ensures the ab crunch is being done properly every single time. It also helps prevent neck and back pain, leading to better posture, stability, and balance.