Woman & Pregnancy:
The average weight-gain for women
during pregnancy should be around 25-35 pounds. However, the average woman
gains between 38- 55 pounds within a single pregnancy. What are some ways to
help prevent this? Well along with diet, exercise is huge! Not only does it
help keep your weight under control, but also it prepares your body and keeps
it in shape for delivery.
So as you go along with your
pregnancy some things you should try and focus on incorporating in your workout
program are cardio (aerobic), strength, and flexibility exercises. However, you
want to avoid bouncing in any of these exercises. Also with machines, you
should avoid machines that have a pad that press against your stomach, such as
a seat row machine or abdominal machines. Also, anything that goes overhead,
you should also steer clear of.
Some of the muscles that are
extremely important to tighten are muscles between shoulder blades; this
counteracts the slump from larger breasts due to breast-feeding. Stronger arms
are important, as you will soon be carrying your newborn, along with a diaper
bag or stroller. Lower body since you quadriceps and hamstrings are bearing the
weight of your pregnancy, as your belly grows. Lastly your core! If you keep
you abs strong, it will help with pregnancy induced lower back pain.
To strengthen each of these areas
you should do the following exercises. You want to do 1 to 2 sets of 8 to 12
reps for each exercise. Chose a weighted dumbbell that allows you to do it with
correct form and comfortably and after the first trimester avoid all exercises
on your back!
Upper/Middle Back:
Seated
Cable Row or Lat Pulldown
Chest:
Seated
Chest Press
**This is important to create
muscle balance in your upper body, as the previous exercises was to work your
upper back.**
Arms/
Shoulders:
Bicep
Curls
Tricep
Kickbacks
Lower body:
Leg
Extension & Seated Leg Curls
**Do
not perform the Prone Leg Curls as this is on your stomach**
Squats
** These can also be performed the
first –second trimester. Do not add weight! Use simply body weight as
resistance**
Core:
Plank
**How To: Lower onto all fours so
your wrists are directly under your shoulders. Lift your knees off the floor so
your body forms a straight line. Hold for 2-3 deep breaths. Working your way up
to 6-8.**
GOOD LUCK LADIES!! I hope that this helps you all! Let me know if you have any questions!
