Pregnancy Strength Workout

Muscle and bone strengthening exercise is recommended for pregnant women twice per week (Physical Activity Guidelines for Americans, 2018). Strength exercises during pregnancy will strengthen muscles needed for carrying extra weight such as the hips, legs and back.

Prenatal workouts can be beneficial to both mom and baby. It is recommended to discuss exercise with your doctor prior to starting an exercise routine during pregnancy. Significant changes occur in a woman's body during pregnancy, so it is important to understand how exercise may need to be modified to accommodate those changes.

Suggested Equipment: Hand weights or similar household object, i.e. canned food or filled water bottle.

Workout Directions: Each exercise can be repeated 8-12 times. Complete a cycle of all exercises 2-3 times. There should be a day of rest between strength training days if strengthening the same muscle groups.

Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.

var activities = [ { "title":"Squat", "img":"physical-activity/pregnancy-strength-squat.png", "gif":"", "desc":"Stand with your feet shoulder-width apart. Extend your arms straight out in front, parallel with the floor. Slowly sit back, pushing your hips back and bending your knees until your thighs are parallel to the floor. Briefly pause at the bottom and then return slowly to the standing position. Note: Keep your chest up, weight on your heels, and knees behind your toes throughout the exercise." }, { "title":"Star Squats (no jump)", "img":"physical-activity/pregnancy-strength-star-squats.png", "gif":"", "desc":"Stand with feet hip width apart. Lower your hips into a squat position, keeping your back straight, hips back, and knees behind your toes. Push through your heels to straighten your body, raising your arms reaching overhead into a ‘star’ position. Actively bring your arms back in and lower your hips for another repetition." }, { "title":"Side Lunge", "img":"physical-activity/pregnancy-strength-side-lunge.png", "gif":"", "desc":"Stand with feet hip width apart. Step your left foot wide to the side. Shift your weight into your left heel, push your hips back, and bend your knee into a squat position while keeping your right leg straight. Push into your left heel to straighten your left leg and step your feet back to the starting position. Repeat on the opposite side." }, { "title":"Sumo Squat into a Deep Squat", "img":"physical-activity/pregnancy-strength-sumo-squat.png", "gif":"", "desc":"Stand with feet wider than shoulder-width apart, arms at your hips, and point your toes out at a 45-degree angle. Squat down, bending your knees until your thighs are parallel with the ground, keeping your weight in your heels. Pause, then push through your heels to straighten your legs. Repeat to continue Sumo Squat strength exercises. From the sumo squat position, lower into a deep squat placing your hips below your knees and your elbows against your calves. Rest in this position for a hip stretch for 60 seconds." }, { "title":"Calf Raise", "img":"physical-activity/pregnancy-strength-calf-raise.png", "gif":"", "desc":"Stand with feet hip-width apart and knees bent slightly. Keeping your core muscles engaged, chest high and shoulders back and down, raise up onto your toes. Pause for a moment and then slowly lower your weight back down onto your heels. Hold onto a wall, chair or other solid surface to secure your balance if needed." }, { "title":"Shoulder Press", "img":"physical-activity/pregnancy-strength-shoulder-press.png", "gif":"", "desc":"Stand with feet hip-width apart. Hold hand weights in each hand out to your sides with your elbows bent at a 90-degree angle. Keeping your elbows out to the side, press the weights toward the ceiling bringing your hands together as they rise above your head. Keep your core muscles engaged, knees bent slightly and back neutral (not curved). Slowly lower your arms until your elbows reach a 90-degree angle." }, { "title":"Row", "img":"physical-activity/pregnancy-strength-row.png", "gif":"", "desc":"Stand with feet hip-width apart and hand weights by your sides. Bend your knees, push your hips back, and lower your torso until you are in a forward-leaning position with your weight in your heels (not your toes). Allow the weights to extend toward the floor in front of you. Keep your palms facing each other, bend your elbows, keeping them alongside your body until they reach a 90- degree angle. Squeeze your shoulder blades together. Return your arms back to straight while staying in the forward leaning position." }, { "title":"Bent-Elbow Lateral Raise", "img":"physical-activity/pregnancy-strength-bent-elbow-lateral-raise.png", "gif":"", "desc":"Stand with your feet hip-width apart and knees bent slightly. Hold hand weights in each hand. Lift the weight up in front of you so your elbows are bent and by your sides. Keep your arms bent and raise your elbows out to the side until your elbows are even with your shoulders. Lower your elbows back down to your sides." }, { "title":"Reverse Fly", "img":"physical-activity/pregnancy-strength-reverse-fly.png", "gif":"", "desc":"Stand with your feet hip-width apart your knees slightly bent. Hold hand weights by your sides. Assume the same forward leaning position as the Row exercise with hand weights extended to the floor in front of you. Raise your arms to your sides, engaging your upper back and shoulder muscles. Slowly lower your hands together back to the starting position." }, { "title":"Bicep Curl", "img":"physical-activity/pregnancy-strength-bicep-curl.png", "gif":"", "desc":"Stand with your fEenedt hip-width apart and knees bent slightly. Hold a hand weight in each hand with your palms facing to the front. Keeping your core engaged and elbows next to your sides, lift the weights up toward your shoulders until you can bend your elbow no further. Slowly lower the weights back to your sides until your elbows are straight but not locked." }, { "title":"Triceps Overhead Extension", "img":"physical-activity/pregnancy-strength-triceps-overhead-extension.png", "gif":"", "desc":"Stand with your feet hip-width apart and knees bent slightly. Hold one hand weight in both hands. Lift the weight up and directly behind your head. Keep your core engaged and back straight. Keep your elbows close to your ears and extend your arms above your head until your elbows are straight but not locked. Lower the weight until the elbows reach a 90-degree angle then raise the weight back up above your head." }, { "title":"Cow and Cat Hip Tilts", "img":"physical-activity/pregnancy-strength-cow-cat.png", "gif":"", "desc":"Cow: Kneel on the floor with hands and knees hip width apart. Inhale and drop your belly towards the floor. Lift your chin and chest while looking up toward the ceiling. Widen your shoulder blades and pull your shoulders away from your ears. Cat: From cow pose, exhale and round your spine toward the ceiling. Keep your shoulders and knees in position. Allow your head to relax towards the floor, but do not force your chin to your chest. Inhale, coming back to neutral, tabletop position on your hands and knees or continue back into cow pose." }, { "title":"Bird Dog", "img":"physical-activity/pregnancy-strength-bird-dog.png", "gif":"", "desc":"Kneel on the floor with hands and knees hip width apart. Maintain strength in your core muscles and slowly raise your left arm straight out in front of you while simultaneously lifting and straightening your right leg behind you. Hold with your arm and leg extended for 1-3 seconds and actively bring them back into the starting position. Repeat with the opposite limbs." }, { "title":"Side Lying Walk Up", "img":"physical-activity/pregnancy-strength-side-lying-walk-up.png", "gif":"", "desc":"During pregnancy abdominal muscles can weaken and separate so it is best not to attempt a sit-up. One of the best ways to get up from a lying down position is to lie on your side and walk your torso up with your arms until you reach a seated position." }, { "title":"Core Exercises", "img":"physical-activity/pregnancy-strength-core-exercises.png", "gif":"", "desc":"Acceptable abdominal exercises that can be safe during the first and second trimesters include: Seated Leg Reach: Sit on the floor with arms behind you for support and knees bent - keep one foot on the floor at all times - extend one heel out, tap it to the floor and bring it back to the starting position. Repeat on opposite side. Plank: Kneel on hands and feet. Extend legs behind you so only your hands and toes touch the floor. Maintain a straight line with full body. Modification: Place your knees on the floor instead of your toes. Maintain a straight line from knees to shoulders. Only do these exercises as you feel comfortable. Avoid exercises that cause your abdomen to peak or make a dome." }, ];

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