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.
