3 Must-Do Exercises for the Pregnant Woman

Good morning everyone!

How’s the week been so far? Hopefully not too painful getting back into the grind after the Holidays. This week is actually going by pretty quick in our household. It has been SO cold (especially compared to Los Angeles) this week and all I want to do is bundle up and stay inside. This morning it was 25 degrees, brrr!! Paisley is not impressed.

IMG_0098

Today I wanted to share my favorite exercises for the pregnant lady! Of course there are many more exercises that are beneficial to do, but these are the three I feel like should be incorporated into every program!

Pregnancy Exercises

LUNGES

lunge

source

Why? Lots of picking up, reaching, and setting down the baby. And don’t forget about groceries and all those other household chores forcing you to bend forward! We don’t want to cause a back issue, so keeping those legs and glutes strong is important. Lunges can be performed stationary, stepping, walking, or even lateral and posterior.

ROWS

row

source

Why? Holding, feeding, and reaching into your babies crib is inevitably going to force you into a more “kyphotic” (rounded/forward) posture position, which lengthens and weakens your posture muscles. (Lame!) Any type of rowing exercise (or scapular strengthening) fights against this. Rows can be performed in sitting, standing or in the bent over position. When you are rowing, really focus on pinching your shoulder blades- not hunching your shoulders up towards your ears. For more exercise ideas to improve your posture, visit this article. 

ABDOMINAL DRAWS

draw with marching

source

For the pregnant woman you may modify this exercise by performing it sitting or elevated with a bolster behind your head and torso so that you are not completely supine.

Why? The bellies are stretching, thus lengthening and weakening your abdominal muscles. Plus the added weight gain and new posture position your body is adjusting to can make it tough to activate your core muscles correctly.

For more detail about how to perform this exercise (it can be a little tricky), check out a past Fit Girl article for a greater explanation.

Once you have this movement down, add in supine marching (alternate lifting your legs) while maintaining that abdominal draw/brace. Your back should not arch and you should feel a subtle awareness in your lower abdominals below your belly button.

***********************************************************************

Well there you have it folks! I hope that was a little informative for your Thursday 🙂

What is everyone up to this weekend?

Do you perform any of these exercises on a regular basis? 

Later! ~Marielle

Advertisements

8 thoughts on “3 Must-Do Exercises for the Pregnant Woman

  1. jessielovestorun

    Unfortunately while I was pregnant, I found lunges to be the worst. Not sure what was going on, but it would hurt my back pretty bad. Let’s blame it on the fact that I was carrying 2? Haha!

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s