What to pack for hospital
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(Last Updated On: May 24, 2020)

Basic training
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Tempting as it is to be a couch potato during pregnancy, you’re doing yourself no favors. Your body, and baby, will benefit from this prenatal workout.

Learn more: 

 

The benefits
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The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right One of the best things you can do for yourself and your baby is to stay active during pregnancy. It will help you handle those nine months plus the labor and delivery, more easily, as well as the physical demands after the birth: carrying the baby, dealing with stress, and lugging infant paraphernalia around.

Weight training, in particular, helps prepare you for the hard work of labor and new motherhood. Our at-home strength-training program, with options for working out at the gym, is just what you need to help maintain muscle tone and your current level of fitness.

In addition, try to participate in aerobic activity of your choice at least three times a week for a minimum of 20 minutes. As with any exercise during pregnancy, it’s best to talk to your doctor before beginning our workout routine. The workout If you were strength training prior to pregnancy, do 1-2 sets of 8-15 reps 2-3 times a week. Otherwise, start with 1-2 sets of 8-10 reps twice a week.

1 ONE-ARM ROW
=============

  • The benefits
  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right. Place your left hand and left knee on the seat of a chair. Lean forward, holding a dumbbell in your right hand; keep the right arm straight, palm facing in (A). Bend right elbow, pulling dumbbell towards the waist, and pause (B). Return to starting position and repeat for reps; switch legs and repeat with another arm. Recommended weight: 2-3,5kg. Gym option Use one cable of the seated cable row machine. Strengthens middle back and biceps.

2 CURL AND LIFT
===============

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY 5 PLIE 6 STANDING HAMSTRING CURL

Caution! Get it right Sit on the edge of a chair with your knees bent, feet flat on the floor. Hold a dumbbell in each hand, arms straight, and by your side, palms facing in. Bend elbows, raising forearms parallel to the floor (A). Lift arms up to shoulder height, keeping elbows bent, upper arms parallel to the floor (B). Lower arms back to sides, then return to starting position; repeat for reps. Recommended weight: 2-3,5kg. Gym option Same. Strengthens biceps and shoulders.

3 SEATED AB
===========

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right Sit on the edge of a chair, knees bent, feet flat on the floor. Keeping abs tight, lean back, so only your upper back and shoulders are supported by the chair back (prop a pillow behind you if necessary.) Inhale and hold, then exhale and bend right knee up towards chest (shown). Lower foot to the floor, then alternate with another leg. Repeat for reps. Gym option Same exercise, using an incline bench. Strengthens abdominals.

4 CHEST FLY
===========

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right to Sit on the chair propped by a pillow. Bend your knees and place feet flat on the floor. Holding a dumbbell in each hand, extend arms directly above your chest, elbows slightly bent, knuckles touching (A). Inhale, open arms out just to the point of a mild stretch without arching your back (B). Exhale and press arms together; repeat for reps. Recommended weight: 2-5kg. Gym option Use the chest fly machine. Strengthens chest, front shoulder, and triceps.

5 PLIE
======

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right Stand with your left side to the back of a chair, and your toes and knees turned out about 45 degrees, left hand on the chair for support and right elbow bent at an angle, right hand on hip.

Bend knees, lowering torso as much as possible without shifting pelvis (shown). Press into your heels as you straighten legs to return to starting position; repeat for reps. Gym option Same exercise, holding onto the back of incline bench. Strengthens quadriceps, hamstrings, and buttocks.

6 STANDING HAMSTRING CURL
=========================

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right Attach an ankle weight to your right ankle and stand facing the back of a chair with feet slightly separated. Bring right foot slightly behind you, toes touching the floor, knee bent (A). Bend your right knee upward and flex the foot to bring the right heel towards buttocks (B). Return to starting position and repeat for reps, then switch to other leg and repeat. Recommended weight: 1-2kg. Gym option Use a seated or standing hamstring curl machine. Strengthens hamstrings.

Caution!
========

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right Stop exercising and see your doctor if you experience any of these symptoms: chest or calf pain if you feel dizzy or lightheaded fever vaginal bleeding shortness of breath back pain persistent headache absence of usual foetal movement Stay hydrated by drinking two additional glasses of water for every hour of exercise.

Get it right
============

The benefits

  • 1 ONE-ARM ROW
  • 2 CURL AND LIFT
  • 3 SEATED AB
  • 4 CHEST FLY
  • 5 PLIE
  • 6 STANDING HAMSTRING CURL

Caution! Get it right Always begin your workouts with a 5-minute warm-up such as walking or marching in place. End with a 5-minute cool-down that stretches every muscle worked. Keep your abs contracted, navel pulled towards spine and tailbone pointing down. Keep your neck relaxed when pulling your shoulder blades back and down.

Most standing exercises, unless otherwise noted, should be done with feet hip-width apart; use a wider stance if needed to accommodate your growing belly. Use slow, controlled movements to protect your joints, which tend to become loose during pregnancy. Breathe! Inhale through your nose before you go into the move and exhale as you execute the move. Don’t hold your breath. Don’t grip weights too tightly; this can cause blood pressure to rise.

Next articleWhat it means to be a mom…
Julie
My name is Julie and I'm a young mother. For past five years, I'm working at local kindergarten as a teacher of Toddler Group (children between the age of 6 months to 2 years). This job can be quite messy, you have to change diapers every day. Despite this only drawback, I love it as I love children. Using baby furniture and supplies has become a part of my life. So a few years ago while being pregnant with my son, I started looking for possible baby stuff online. However, as I discovered, it's not so easy as it seems at first sight. Therefore, I decided to help other new moms and dads with my acquired personal and professional experience.

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