My Favorite Exercises for Pregnant Clients
When it comes to fitness and pregnancy there are a lot of gray areas for what is best. I follow very few “blanket rules” because every woman is unique from our fitness starting point, our limitations, our goals and the type of pregnancy we are having. What I can share with you are my top 3 favorite exercises that just about every one of my clients do during their workouts for total body strength in every stage of their pregnancy.
Single Arm Chest Press w/ Lunge
WHY I LOVE IT: Single arm exercises exercise the chest and arm while requiring more work from the core to stabilize through the movement. Adding the lunge to the press is a great way to work lots of muscles efficiently during your workout.
DO IT: 1) Stand facing away from the band or cable holding handle in one hand, legs in lunge stance. If your right leg is in front, you should hold the handle with your left hand. 2) Keeping your elbow bent and lifted with light tension on the band, inhale and drop into a lunge, exhale as you rise out of the lunge while pressing the band forward, straightening the elbow.
TIPS: Keep both shoulders facing forward while you press the band in front of your chest. Avoid leaning forward while you press.
Squat + Single Arm Row
WHY I LOVE IT: Again, single arms challenge the core with stabilization, but this time we are strengthening the back muscles which can help reduce back pain associated with rounding in the shoulders and prepare you for long hours holding or wearing baby!
DO IT: Stand facing the band or cable, holding the handle in one hand with light tension on the band. Feet are facing forward, hip distance apart. Inhale and drop into a squat. Exhale and rise pulling the band by bending your elbow.
TIPS: Make sure you do not arch your back while pulling and avoid hiking up your shoulder. Use your strong exhale to activate your transverse abdominals to support you while you pull on the band.
Band Shoulder Fly
WHY I LOVE IT: Again your core gets to work to stabilize you while your arms do the work! This exercise targets the shoulders and upper back- muscles that have a lot to do with maintaining proper posture and you’ll feel the difference when these are strong!
DO IT: Hold the handles of a light resistance band with palms facing down, just below shoulder height, shoulder width apart with light tension on the band. Exhale and squeeze between your shoulder blades to “open” your hands- pulling them out to the sides keeping arms straight (micro-bend in the elbow) and wrists neutral. Inhale and control the band back to start.
TIPS: Feel your abdominals draw in and hug baby while you open your hands. Don’t let your elbows drop below your wrists. Lessen the tension on the band to extend your arms all the way to your side without bending your wrists.
As with all exercises, be sure to have the approval from your doctor or midwife to begin as not all exercises may be appropriate for you. If you have any questions about the exercises, please ask! I love to help. If you try any of these moves, please tag me on instagram or Facebook, or add it to the comments in this post. I’d love to cheer you on!!!
Would you like to know more about my in person or online prenatal fitness training? Please hit contact us and let me know how I can help. Consultations (talking!) is free! :) You can also subscribe to our email list to be sure you know when I post more pregnancy-related info!