Strength Training for Pregnant Women
Strength training is an important component of a well-rounded prenatal exercise routine. It helps to maintain muscle tone, support your growing baby bump, and prepare your body for labor and delivery. In this article, we'll discuss some safe and effective strength training exercises for pregnant women.
1. Squats
Squats are a functional exercise that strengthens your lower body and helps to improve balance and stability during pregnancy.
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Slowly lower your body into a squat position, bending your knees and pushing your hips back as if sitting in a chair.
- Keep your chest lifted and your weight in your heels.
- Press through your heels to return to a standing position, and repeat for 10-12 repetitions.
2. Seated Row
The seated row strengthens your upper back and shoulders, helping to improve posture and alleviate pregnancy-related back pain.
- Sit on the floor with your legs extended and a resistance band looped around the soles of your feet.
- Hold one end of the band in each hand, with your arms extended in front of you.
- Engage your core and sit up tall.
- Draw your elbows back, squeezing your shoulder blades together, and then slowly release.
- Repeat for 10-12 repetitions.
