Among the most recommended exercises during pregnancy, there is no weightlifting. But if we do not talk about weightlifting and we refer to small weights, what happens? Can the pregnant woman lift small weights during pregnancy?
The answer is yes, as long as you do not overdo the weightlifting and the effort involved. Lightweights help to increase muscle tone, but it is essential to avoid “heavy” weights, approximately more than 8-10 kilos. It would also not be good to have to hold your breath to lift a certain weight (which hinders the flow of blood to the uterus).
Of course, this will only happen with big weights. But I think no one would think of lifting weights the size that you would typically lift without being pregnant, especially if you have never before approached such wheels.
Only if you are used to it, you could dare, but be careful because the body during pregnancy suffers a lot of changes and you cannot make the same effort as before. In addition, you must listen to all the signals of your body and not force it. The recommendations are that women accustomed to intense sports have to slow down.
How should the weightlifting be done?
- What could be suitable for most pregnant women is a moderate weight lifting, convenient to keep the biceps and triceps in shape. The best way to do them is on foot, slightly separating the legs, bending the knees and contracting the abdominals.
- With a dumbbell in each hand, you can extend the straight arms with the palm downwards in a cross until reaching the height of the shoulders and lower slowly by turning the palm downwards. Or bend in front of us the elbow, bending the arms, until we approach the weights to the shoulders and lower slowly.
- Modified squats. Standing at the back of a chair with your feet slightly wider apart than your shoulders, contract the abdominal muscles. Direct your legs towards the hips with both feet pointing outwards and the knees at the level of the toes. Inhale and bend the knees maintaining a straight posture, hold, exhale and return to the standing position.
Tip: Keep your weight on your heels.
- Remember that you should concentrate on the repetitions and not on the weight.
- The weight that you load should be lightweight so as not to overload the joints.
- Seek help from a specialized prenatal exercise instructor.
- Stay well hydrated.
What not to do when lifting weights?
If you decide to exercise with weights, remember that you should never perform the Valsalva maneuver, which consists in straining the exhalation without releasing the air, since this could bring with it an increase in blood pressure and reduce the flow of oxygen to your body and baby.
Therefore, during pregnancy, it is best to use light weights and do numerous repetitions in both arms, in different positions, to exercise several muscles. They are an ideal complement to yoga classes while walking or stretching at home, but without going over the weight.