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Strength training prenatal exercises



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SPARK_COACH_JEN
Posts: 55,492
5/29/13 6:56 P

Hi Cara

In general, it is recommend that you not do any exercises in the supine position (flat on your back) after the first trimester. Other than that, as long as your doctor has cleared you for activity, you should be okay to do most other strength training exercises. If there's anything in particular you're concerned about, feel free to SparkMail me. (I'm certified in pre and post-natal fitness, so hopefully I'm qualified to answer your questions :)

Hope that helps,

Coach Jen


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ZORBS13
SparkPoints: (96,649)
Fitness Minutes: (98,078)
Posts: 12,998
5/29/13 12:33 P

I did absolutely everything pregnant that I do when not pregnant, including lie on my back, lift over my head, and run marathons.

I cut out everything that hurt or was uncomfortable. I did not limit weight/frequency/intensity SIMPLY because I was pregnant, only if it didn't feel good.

caveat: make sure you are not high risk, and your doctor has cleared you for exercise.

Edited by: ZORBS13 at: 5/29/2013 (12:39)


CARADAWN
Posts: 1,897
5/29/13 11:36 A

Thanks for the advice but I have already been there! I went to their exercise page and there were very few exercises listed (comparatively to SparkPeople's main site) and I know I will get bored with them easily. I like to change up my weight lifting routine every 4-6 weeks and there aren't enough exercises there to do that (I usually do 9 exercises in each routine). I actually made my current workout routine from BabyFit but I may only be able to get one more workout from them.

I know the basics about what you are / aren't suppsoed to do but it seems that websites still show exercises that don't fit these rules (lay on your back, bend over, crunch, etc.). I have a pregnancy dvd and the Working out Throughout your Pregnancy book (which I haven't looked at in three years since my last child) but I was just looking for a little something more. When I did a google search I found a couple of articles by men giving weight lifting routines for pregnant women that are impossible - where are the ones written by women?!?



SPARK_COACH_JEN
Posts: 55,492
5/29/13 11:31 A

The previous posters have given you some good advice. Take a look at those links and let us know if you have more questions.

Coach Jen



222NICHOLE
SparkPoints: (5,970)
Fitness Minutes: (1,908)
Posts: 97
5/29/13 11:21 A



DRAGONCHILDE
SparkPoints: (56,424)
Fitness Minutes: (14,252)
Posts: 9,587
5/29/13 11:19 A

Have you checked out Sparkpeople's sister site, Babyfit?

www.babyfit.com

They have a great fitness section, including pregnancy-focused fitness articles.

babyfit.sparkpeople.com/fit-pregnancy.asp<
/a>

Here's the 101 article that explains what you should and shouldn't do while pregnant:

babyfit.sparkpeople.com/articles.asp?id=80
2




CARADAWN
Posts: 1,897
5/29/13 10:33 A

Can anyone point me to a good webiste where I can find prenatal strength training exercises? There is so much conflicting information out there about what I can/should do while pregnant. I want to continue lifting weights (and I have so far at 4 months) throughout my entire pregnancy so I don't loose muscle tone but I also want to be safe. I have modified my current routine but I am still unsure if the exercises I am doing are completely safe.

I run, bike, swim and practice yoga in addition to lifting weights.



 
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