Pregnancy-friendly strength training with Vanessa

Staying active during pregnancy is crucial for maintaining physical health, reducing discomfort, and preparing for childbirth. Incorporating light weight exercises into your routine can help keep your muscles strong and improve overall well-being. Here are six exercises that are safe to do during pregnancy with light weights, along with their benefits.

 

1. Dumbbell Bicep Curls

How to do it:

• Stand with your feet hip-width apart, holding a dumbbell in each hand.
• Keep your elbows close to your sides and your palms facing forward.
• Slowly curl the weights up towards your shoulders, then lower them back down.

Benefits:

• Strengthens the biceps and improves arm muscle tone.
• Enhances grip strength, which can be beneficial for carrying your baby.
• Supports upper body stability and functional movements.

2. Bent Over Rows

How to do it:

• Stand with your feet hip-width apart and bend your knees slightly.
• Hinge at the hips to lean forward, keeping your back straight.
• Hold a dumbbell in each hand with your arms extended towards the floor.
• Pull the dumbbells towards your hips, squeezing your shoulder blades together, then lower them back down.

Benefits:

• Strengthens the upper and middle back muscles.
• Improves posture, which can help alleviate back pain during pregnancy.
• Enhances core stability and reduces the risk of back injuries.

3. Dumbbell Arnold Press

How to do it:

• Stand or sit on a chair with a dumbbell in each hand, elbows bent, and palms facing your body.
• Press the weights overhead while rotating your palms to face forward.
• Lower the weights back down to the starting position with control.

Benefits:

• Targets the shoulders, improving muscle strength and endurance.
• Supports upper body mobility and functional movements.
• Can help alleviate shoulder discomfort by promoting proper muscle balance.

4. Yoga Chair Squat to Tiptoes

How to do it:

• Stand with your feet together, toes touching, and heels slightly apart. Stand with hip width apart if you’re pregnant.
• Bend your knees and lower your hips as if sitting back into a chair, raising your arms overhead.
• Hold this squat position for a moment.
• Rise up, lifting onto your tiptoes, and then return to the chair position.

Benefits:

• Strengthens the quadriceps, hamstrings, and calves.
• Enhances balance and stability, reducing the risk of falls.
• Improves lower body strength and endurance, supporting daily activities.

5. Yoga Chair Squat Pulses

How to do it:

• Stand with your feet together, toes touching, and heels slightly apart. Stand with hip width apart if you’re pregnant.
• Bend your knees and lower your hips into the chair position, raising your arms overhead.
• Perform small pulses up and down, keeping the tension in your thighs.

Benefits:

• Intensifies the workout for the quadriceps and glutes.
• Increases muscle endurance and strength in the lower body.
• Enhances overall stamina and functional fitness.

6. Sumo Oblique Crunch

How to do it:

• Stand with your feet wider than shoulder-width apart, toes pointed outward.
• Lower into a sumo squat position, keeping your back straight and hands behind your head.
• While holding the squat, bend your torso to the right, bringing your right elbow towards your right knee.
• Return to the center, then bend to the left, bringing your left elbow towards your left knee.
• Alternate sides with each repetition.

Benefits:

• Strengthens the obliques, improving core stability.
• Enhances lower body strength, particularly the inner thighs and glutes.
• Promotes functional movement and balance.

Incorporating these exercises into your routine can help maintain muscle strength and overall fitness during pregnancy. Always consult with your healthcare provider before starting any new exercise program, especially when pregnant. Remember to listen to your body, use light weights, and prioritize proper form to ensure a safe and effective workout.

Watch our workout video on Instagram here.