Do you lift weights regularly, or have you stopped doing it because you’re pregnant? Contrary to popular belief, strength training is beneficial for moms-to-be. It’s the best way to keep your metabolism up and maintain muscle tone. Lifting weights helps regulate blood sugar levels, relieves back pain, improves circulation, and boosts your confidence. It also makes you feel empowered and full of energy. Whether you’re a newbie or an experienced lifter, try these strength exercises during pregnancy:
Dumbbell Bench Presses
This exercise helps build a strong chest, tightens your core, and improves overall conditioning. It activates your delts and shoulder muscles along with numerous stabilizing muscles. Strong pectoral muscles prevent sagging breasts in women and give you a fit appearance. After a few weeks, your arms will look more toned. Once you learn good form, do up to four sets, eight to 12 reps each.
Lunges help build lower body strength, tone your abs, and maintain aerobic fitness. It also increases core stability and balance, which helps during pregnancy. If you work out at home, you can do lunges without weights or hold a water bottle in each hand. Over time, this exercise will shape your legs and glutes, speed up your metabolism, and boost your overall spine health. Make sure you complete at least three sets, 12 to 15 reps each.
This move emphasizes the whole lat, the traps, and the upper back. Depending on your preferences, you can do it on an incline bench or a flat bench. When performed correctly, the dumbbell row is one of the most versatile and effective back exercises out there. Since it requires a large degree of stabilization from your shoulders, it works most muscles of the upper body. For best results, do three sets of eight to 12 repetitions each.
No workout plan would be complete without squats. This time, try the sumo squat, which is one of the best exercises for glutes. Also known as the plie squat, this move will shape your butt, quads, and calves, improve your balance, and keep your core muscles strong. Compared to regular squats, it puts more emphasis on the gluteal muscles and inner thigh adductors.
For added resistance, use a barbell, kettlebells, or dumbbells. You can even add a resistance band to make your workout more challenging. Perform up to four sets, 12 to 15 reps each. Do sumo squats at least once a week for a shapelier, enviable butt and strong core muscles!