When it comes to working out during pregnancy, most women are apprehensive about it. There are many myths surrounding exercise during pregnancy that have made many women shy away from staying fit and healthy. However, with the correct precautions, you can continue lifting weights during pregnancy. It is important to ensure that you are getting the right guidance from a qualified instructor who understands your special needs as a pregnant woman. Working out during pregnancy helps you stay fit and build strength for giving birth and also reduces the risk of complications like pre-eclampsia, gestational diabetes, and preterm delivery. Lifting weights is an excellent way to get an effective cardio workout. It is safe to lift weights during pregnancy as long as you take the necessary precautions. Here’s how:
What Are the Benefits of Lifting Weights During Pregnancy?
There are a number of benefits of lifting weights during pregnancy. A few of them are: Strength training during pregnancy helps you gain strength as your body goes through many changes. It can also help you maintain or even increase your muscle mass. You can lift weights during pregnancy to gain strength for labor and delivery. It can help you gain endurance for a natural birth. You can also reduce the risk of injuries and complications associated with pregnancy like back pain and preterm labor. Weightlifting can help to reduce your risk of developing gestational diabetes. It can reduce your risk of preterm delivery and ease pelvic pain. Strong muscles come in handy during the later stages of pregnancy when you will experience a lot of joint pain. Weightlifting is an excellent way to build your endurance and improve your overall well-being.
- Lifting weights can put extra strain on the back and joints, which may be more susceptible to injury during pregnancy.
- Pregnant women who lift weights should avoid using too much weight, and they should stop if they feel any pain.
What are the Risks Associated With Lifting Weights During Pregnancy?
There are a few potential risks associated with lifting weights during pregnancy. A few of them are: Excessive weight lifting during pregnancy can put pressure on your joints and ligaments. This can lead to injuries like sprains, strains, and joint pain. It can also cause a decrease in your mobility and affect your posture. Lifting heavy weights can put you at risk of incontinence after pregnancy. Pregnant women are more prone to injuries like sprains, strains, and joint pain. If you are not doing the right exercises and lifting weights in a safe manner, you can put yourself at risk of injuries. Pregnant women should not do exercises that put pressure on the abdomen like crunches.
While lifting weights during pregnancy is generally considered safe, there are a few risks to be aware of.
- back pain
- joint pain
- abdominal pain
- premature labor
- placental abruption
- uterine rupture
Isometric Exercises for Pregnant Women
Isometric exercises should be your go-to workout during pregnancy. During this type of exercise, you apply force against an immovable object. There are several benefits of doing isometric exercises during pregnancy. Some of them are: – They are ideal for pregnant women as they do not require high levels of exertion. They help you with progressing towards your fitness goals during pregnancy. They can help you with relief from lower back pain and pelvic pain. They can help you stay in shape even during the last stages of pregnancy. Isometric exercises are very safe to do during pregnancy. However, you must ensure that you keep your intensity and duration low. You should start doing isometric exercises during the second trimester of pregnancy. You can start with simple crunches, planks, and knee-to-chest exercises. You can increase the intensity as your pregnancy progresses.
Strength Training Exercises for Pregnant Women
You can also do strength training exercises during pregnancy. For this, you should pick the right exercises. Some of them are:
Squats: Squats are excellent exercises during pregnancy. You can do squats with dumbbells or a barbell to strengthen your lower body.
Lunges: Lunges are another excellent exercise for your glute muscles. You can do lunges with dumbbells or a barbell.
Deadlifts: Deadlifts are excellent for your core and back muscles. You can do deadlifts with dumbbells or a barbell. You can also do these exercises during the first trimester of pregnancy. However, you must avoid them during the last stages of pregnancy.
Remember that if you center on weight shifts, your body would lose control of balance and fall. Falling is very dangerous for your baby, and yourself included. Miscarriage is more likely the more physical or heavy work you do. It may be possible that the child could be born underweight as well. Studies show that heavy lifting may cause preeclampsia (convulsions with loss of consciousness) to you, threatening your unborn child.
For both you and your baby, remember these tips as a rule :
- If you have no choice but to lift weight, ask your doctor what is safe.
- It’s important to remember that while you lift, keep your back straight.
- Using your legs to bend down, and not as much your back will help tremendously.
- Try to keep the weight as close to your body as possible.
- Twisting left or right can badly damage your spine. If you have to turn left or right, ask for help. Remember your baby is more important than moving an object.
- If you have to move something and it even looks too heavy, ask for help.
- It’s a better idea to consider maternity leave from work if your work is consisted of lifting.
Exercise is essential during pregnancy. However, you must make sure that you are doing the right type of exercise. Lifting weights is an excellent exercise that can help you stay fit during pregnancy. It also helps you reduce the risk of complications like preterm labor and preterm delivery. However, you must make sure that you are doing the exercise in a safe manner.