A 20 -minute prenatal training session to stay strong throughout pregnancy

In the past, doctors would warn people against strength training during pregnancy. Thought was that it could cause injuries and harm the developing baby. Of course, strength training (or doing any type of exercise) can incorrectly cause injury, but that does not mean that you must necessarily avoid lifting weights. If you have a typical pregnancy – which means that you have no complications and your doctor has given you the boost to sweat – do not hesitate to hit the weight room or break your dumbbells at home. Try this 20-minute prenatal dumbbell training to help you stay strong throughout your pregnancy, Betina Gozo, CPT, a certified pre-postnatal coach based in Dallas-Pormth and author of the 20-minute prenatal force training. Everything you need is a pair of moderately heavy dumbbells, but do not hesitate to gain lighter weights if necessary. The exercises should be difficult but doable with the weights you choose. Pay attention to the weight you already wear (alias your baby bump). How much you choose to lift may not be the same charge that you have been able to lift pre-prosssss. Make sure you consult your doctor before you start any new drive routine, especially if you are pregnant. More than anything else, listen to your body. You want to avoid additional pressure on your abs during pregnancy, so avoid holding your breath during the exercise or making movements that isolate or put too much pressure on your abs. 1. The SoMo Squat in rack, Gozo recommends the sumo squat during pregnancy because it allows more space for your belly and your hips while you squat, offering a little additional comfort. Squats are not only a highly functional exercise (which means that they help do daily activities such as stairs and climbing stairs), but they also help strengthen strength and stability in your legs and hips, says Gozo. During pregnancy, the relaxing hormone increases, which loosen your ligaments and joints in the pelvic area to accommodate your growing baby. “Relaxin relaxes the ligaments of your basin, therefore the creation of stability is important during this period. I specifically prescribed a rack position before because it encourages you to engage your nucleus and maintain your posture, ”she says. Sets: 1 to 3 repetitions: 12 region: The lower body is a little wider than the width of the hip, the toes have been slightly proven. Hold a dumbbell in each hand by your shoulders in the front rack position, while Gomo Demos in the video. By keeping your back straight and turning your heart, sitting your hips and folding your knees on your toes to squat. Lower until your thighs are parallel to the ground or as low as you can go comfortably. Push your feet in the ground to get up, tightening your glutes at the top. 2. The rows in supported rowed rows are excellent for building a strong back, which helps you maintain a good posture as your belly grows, says Gozo. Make lines in a sustained position, such as the staggered position of this movement, helps to alleviate any additional pressure on the lower back. Sets: 1 to 3 repetitions: 12 part of the body: backrest in a staggered position, by reducing your left foot behind the right. Hold a dumbbell with your left hand and rest your right hand on your right thigh. Cut your chest forward, holding a soft turn in your knees. Keep your back flat and make sure your head and neck are aligned with your spine. Extend your left hand to the ground. By drawing your shoulders back and bottom, pull the igniter to your median section, keeping your elbow near your side. Focus on the compression of your scapula towards the midline of your spine. Then lower the back with the control. He is a representative. After finishing all your representatives, change aside. 3. Varigne March This deceptfully simple movement works at the base of your nucleus as well as your grip. “As a new mother, you will do a lot of transport on one side while holding a lot of things on the other,” said Gozo. “I love this functional movement which integrates a small balance.” Sets: 1 to 3 repetitions: 12 Region: central support with your hip width feet. Hold a dumbbell with your right hand in the front rack position at your shoulder and another dumbbell with your left hand by your side. On an expiration, pull a knee towards your chest while maintaining a neutral spine. Lower your foot down to the ground. Repeat with the other leg. Make 12 to 15 repetitions, then change your arms in the front rack position. If you are unable to balance, simply oscillate your foot from the ground a few centimeters instead of pulling your knee to your chest. 4. Before, you will raise your baby a lot, and this classic shoulder exercise imitates this exact movement. “I call the” stinking baby “. The strengthening of your shoulders is so important, because as a young mother whose kid is sometimes pooped up to five times a day, this decision was a must in my routine, “explains Gozo. Sets: 1 to 3 repetitions: 12 part of the body: the shoulders stand up with your feet with hip width. Hold a dumbbell in each hand by your side. Reach your nucleus and remove your shoulders back. Lift the weights with your arms directly in front of you until they reach the height of the shoulder, the palms facing each other. Lower them with a downward control to the starting position. “I do the neutral handle compared to your palms down to imitate the position in your shoulders when you hold your baby,” explains Gozo. 5. Sumo Romanian Selolift reinforcing your hamstrings and glutes is important as your gravity center changes, says Gozo. This movement also reproduces your baby’s pick up on the ground – and their toys and bottles. Sets: 1 to 3 repetitions: 12 region: The lower body is a little wider than the width of the hip, the toes have been slightly proven. Hold a dumbbell in each hand between your legs. Push your hips behind and slightly fold your knees when lowering the weights to the floor with a flat back. Prepare your nucleus and press your feet in the floor to push your hips forward. Return to the starting position, tightening your glutes at the top. 6. Bas at high, this exercise inspired by wood leads to rotation through your nucleus, but it is also ideal for activating your legs of the leg and back. “This is an underestimated movement which, in my opinion, should always be included in pregnancy. It is an excellent movement of the total body that works your legs, your biceps, your back and your shoulders, ”explains Gozo. “In addition, this helps your proprioception (awareness of your body in space) and mobility through your hips and the upper back.” Sets: 1 to 3 repetitions: 12 region: complete stand of the body with your hip width feet. Hold one end of the dumbbell in each hand. Enter a quarter of squat and turn your body to the right with the weight outside your right knee. Your hips and shoulders must be confronted on the right. Pull the weight up and on your body, turning your chest and legs on the left side with the weight above, pass your left shoulder. Keep your core tight and rotate through your legs when you travel in a diagonal line. Reverse the movement and remove the weight towards the starting position. Make 12 to 15 rehearsals on one side, then change the sides. Be careful not to twist your chest too far on this movement; Go only as far as comfortable. You want to avoid compression of your abdomen. The advantages of the exercise during pregnancy studies have shown that resistance training during pregnancy is safe and beneficial for the mother and the baby. “As your belly grows up and your body changes, keeping it loudly can help fight against the evils and pain that can occur and can keep your strong posture as your center of gravity changes,” says Gozo. A research review has revealed that resistance training can help relieve the common symptoms of pregnancy, including fatigue and back pain, and gives a boost to mental health. Force training has also turned out to help control glucose in gestational diabetes, increase uterine blood circulation and increase the probability of vaginal delivery, which is more beneficial for the mother and the baby. Another review revealed that regular physical activity during pregnancy, including aerobic exercise and resistance training, is associated with a reduced risk of complications, including hypertension induced by pregnancy and gestational diabetes. Force training during pregnancy is also functional. Think about the strength it takes to transport heavy car seats, hiking stairs with a stroller and performs countless tasks while holding a baby in your arms. “Maintaining a regular routine during pregnancy can also help you sleep better and strengthen your mood and confidence throughout the day,” says Gozo.