Can Pregnant Women Lift Weights? A Look At Healthy Pregnancy Habits
The body of a pregnant woman goes through so many changes. With the swollen noses, the patchy skin color, the heightened sense of taste and smell, not to mention the waddling, life is super duper different every step of the way. Everything about a woman seems to be different during pregnancy, and proper precaution is necessary to ensure that she and the baby begin the next chapter as healthy as possible.
That's why some readers may be taken a back when I ask, 'Can pregnant women lift weights?
Most pregnant women wouldn't dream of lifting a five pound dumbbell. It sounds too exhausting.
But, the truth of the matter is that regular workouts that start before, and continue during, the pregnancy period will not only help you stay in shape, but they can make your pregnancy and delivery easier, improve your odds of getting back into pre-pregnancy shape after you've given birth.
A logical part of any exercise regimen should include weight training. But it would seem absurd to be lifting heavy weights while you're pregnant, no? Of course it would'and there are some limitations that should be observed.
However, every woman is different, and much of what you do during the nine-month period depends on how active you were before you got pregnant. Before starting any weight training, it is imperative that you speak to your doctor and OB-GYN to find out what you're capable of, and what you should not be doing, when it comes to lifting weights.
That being said, there are several things to look out for:
No Lunges.
Lunges are a 'no no' for women with people in their stomachs. This exercise, while great pre and post-pregnancy, can damage the tissue in your pelvic area'which is something you definitely want to avoid.
If you're used to working out with weights before your pregnancy, you might be used to handling them a certain way. But, especially in your later trimesters when your belly is bigger, you want to take extra special care not to let any weights hit you in the belly. Don't zone out while working out!
Serious weight lifters of either sex do something called the Valsalva maneuver. It's when you exhale strongly, pushing out all the air you have in your lungs, to give your self more power to lift the weight. This can be extremely harmful to the baby because it adds pressure to the womb and decreases the baby's oxygen supply. This can be avoided simply by lifting lighter weights. That way you don't have to strain, huff, and puff to lift the weights.
From three to nine months, keep the bench on an incline so as not to put pressure on the vena cava vein, which delivers blood to your brain and your uterus. Lifting weights from a lying-down position on the floor is not advised at all.
Most importantly, if you did not lift weights before you got pregnant, DO NOT START while you are pregnant. Your body will not be used to the pressure, and you could experience complications.
If you are active with weights, staying between 5 and 15 pounds is recommended, with more advanced weight lifters going as high as 20 pounds. At the very least, you can certainly stay with your three-pound mini dumbbells for your daily walk!
Who says you can't be a sexy mom?
About the Author:
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