Let’s talk about strength training :). Continuing a moderate strength training program paired with a cardio regimen can offer pregnant women many benefits. You can increase your energy, maintain a healthy weight gain, build stamina (which is important for delivery), reduce stress, and avoid common pregnancy aches and pains.
Before I got pregnant this time I worked up to a weight training and cardio schedule of five days per week. When I found out I was pregnant again this schedule quickly went out the window. I started to get sick, and going to the gym took a back seat to sleeping on the couch. However, once I got my nausea under control, when I got back into the gym I had to drastically modify my strength training program.
Now I weight train twice per week and aim to do cardio three additional days, but I will admit, it has been starting to get tougher as I get bigger. This is a HUGE improvement from the five total times I went to the gym when I was pregnant with Philip. I’m currently 29 weeks and up 23 pounds. It’s not so bad if I continue to gain at this pace so I can end up with a 35-40 pound weight gain. Working out has not only helped me moderate my weight gain this pregnancy but also has made me feel great.
Since I only weight train two days per week, I divide my workouts between upper and lower body. Here is my lower body prenatal workout for today.
- Warmup: 5 minutes on the treadmill followed by a good stretch
- Superset: Squats, 3 sets of 15 and Bosu ball squats, 3 sets of 12-15 (alternate each exercise)
- Single Leg deadlift with kettlebells, 3 sets of 12 on each leg
- Lunges with bicep curl, 3 sets of 12-15 on each leg
- Leg Lifts (Laying on side) – 3 sets of 12 on each side
- Single leg calf raises, 3 sets of 12-15 on each leg
- Plank, 3 times for 30 seconds
- 20 minutes on treadmill, elliptical or bike
Please keep in mind that this is just an example of what I do to give you ideas or a starting point. It is important that strength training programs be designed for each individual’s level of fitness. Please use weights that you are comfortable with to avoid risk of injury. Each of these exercises can be modified. For example, if you are having a hard time keeping your balance because of your growing belly you might want to skip squats on the Bosu. Also, if you aren’t comfortable doing the bicep curl with the lunges, stick with lunges only.
This workout takes me about an hour from start to finish with a few bathroom breaks in between (remember I’m in the 3rd trimester).
*Please remember to consult with your doctor before starting an exercise regimen!
I hope you have a great weekend :). We have a busy weekend of HypnoBirthing classes and a going away party for my younger brother, Paul, who is moving across the country to LA in a few weeks :(.