STRENGTH TRAINING
Strength training is safe and one of
the best ways to minimize aches and
pains. Weight machines are ideal,
especially for gym newbies, because
they control your range of motion.
“muscle – not momentum – is moving
muscle,” says Julie Tupler, RN and
certified personal trainer. However,
if you’re accustomed to doing freeweight exercises, you can continue.
Steer clear of any machine with a
pad that presses against your belly,
such as the seated row machine or
abdominal machines. In addition, forgo
any overhead lift, since this kind of
motion can increase the curve in your
lower spine (aka hyperlordosis).
The strength routine below courtesy of
FitPregnancy.com targets the muscles
that are key to reducing discomfort
during pregnancy.
Do 1 or 2 sets of 8 to 12 reps for each
except the Plank. Choose a weight that
allows you to perform the repetitions
properly and comfortably. And after the
first trimester, avoid any exercise done
while lying on your back.