Hello beautiful Mommas! We have a 25minute Strength move for you today. Strength training is so important during pregnancy for a number of reasons.
I know it seems scary to some people…lifting weights while growing a baby! There is a lot of pushback from mainstream society around women who lift while pregnant and I won’t go too crazy into but all I can say to that is…NOPE get after it! It is safe for mom AND great for baby! Now I will preface this all by saying that this is directed specifically at women who have no contraindications during pregnancy - all physical activity should be cleared by your GP/midwives/medical practitioner prior to commencing or continuing a program.
Now a few common statements to address:
Just continue doing what youre doing! Nahhhhh, sometimes what you’ve been doing isn’t safe during pregnancy (cliff jumping? Bull riding?) OR sometimes you haven’t been doing much and need to start to incorporate movement. Let’s start to hone in on making the healthiest decisions for ourselves and our babies. So if we are already in the practice of an exercise routine and wish to continue then by all means continue to so long as it is safe and you can modify as needed as you progress and if you need to start to incorporate an exercise routine into your life then now could be the time! The key is modifications and tailoring to your needs, abilities and safety levels.
Can I start lifting when I become pregnant? Of course! Resistance training is going to help to create more stability around joints, its going to help prep us for the biggest feat we have endured (labour) and once baby comes…you are performing strength training movements every day so why not get your body ready for that!
Picking up baby - thats a squat!
Trying to grab the spoon thats flying off the highchair - lunge!
Carrying your car seat - farmers walk!
Jumping down to catch baby before they smack their face on the floor - thats a burpee! Lol
Reaching baby overhead to hear them squeal - chest press!
So I should just squat a lot? Squatting is definitely important but it is not the only exercise we should be incorporating! Connecting to our core starts now. A pregnancy routine should incorporate strength training, cardiovascular training, mobility AND BREATHWORK! This is the best time to connect to the core which is just going to help in the postpartum period.
Now for some TIPS on things to watch for:
-consider modifications that feel right to you during each stage of pregnancy
-maintaining correct form throughout the movement to decrease the risk of injury
-maintaining an effort level that feels right and safe. This will change daily!
-maintaining our breath! Don’t hold it..don’t suck it in.
-remember our growing extension…awareness of our bumps!
If you notice an soreness or pain please stop, reset your form and see how you are feeling. Your body is going to give you feedback every step of the way and sometimes its easy not to listen! Pain is pain! So if it doesn’t feel right don’t do it.
As always please ensure you are cleared by your healthcare provider to partake. Happy to answer any questions you may have! XO
EQUIPMENT NEEDED: 1 x Light-Heavy DB, 1 x block/pillow or wedge
