Pregnant Women Need Muscles

Get lifting safely
By Melanie Osmack

The Society of Obstetricians and Gynaecologists of Canada recommends that women with uncomplicated pregnancies strength train two to three times a week.

Women who strength train throughout their pregnancies are more likely to enjoy an energetic and comfortable pregnancy than those who don’t. They’re less likely to suffer from common complaints such as lower back pain.

Active women are also better able to cope psychologically with the physical changes of pregnancy. It’s easy to see why so many moms-to-be are choosing to develop a strong body for pregnancy, labour, and parenthood.

“There is nothing more powerful than knowing that I am going into labour as a strong woman,” says Callie Camp, a pre- and postnatal fitness instructor. After a smooth first pregnancy and birth, Camp’s second pregnancy was altogether different, and she ended up having a Caesarean section.

“I am so thankful for the strength I maintained throughout my pregnancy. When I was ready to ease back into fitness, I was pleased to find that I was still strong,” says Camp.

Strength training routine for pregnancy
Before beginning the following exercise routine, all pregnant women should complete a PARmed-X for Pregnancy and have it signed by their doctor or midwife. This form (available at fit4two.ca) is required by most fitness facilities and gives your doctor’s or midwife’s assurance that you can safely exercise.

Equipment needed:
+ resistance band
+ yoga mat
+ water bottle

Low row: squeeze your shoulder blades together.	Superwoman: extend opposite arm and leg as you hug your baby to your spine and squeeze your gluteal muscles.	Squat: imagine you’re sitting down on a chair. Don’t let your knees protrude over your toes.
Lunge: stand tall. Use a long stride so your front knee doesn’t protrude over your toes.	Triceps kickback: keep your elbows close to your body. Engage your core muscles as you extend your arms.	Biceps curl: keep your elbows close to your body and your knees soft.
		Core tip Engage your deep core muscles during each exercise by lifting your vaginal muscles (do a Kegel) and hugging your baby into your spine.
Chest press: engage your deep core muscles by hugging your baby toward your spine before you press your arms forward.	Cat: lift your pelvic floor by doing a Kegel and hug your baby into your spine as you go into cat position.

Do this routine two to three days a week. When you’re ready, try adding a second set.

• 10-minute power walk warmup (50 to 60 percent effort)
• 10 squats
• 10 narrow leg squats
• 10 low rows with a band
• 10 chest presses with a band
• 10 right leg forward lunges
• 10 left leg forward lunges
• 10 biceps curls with bands
• 10 triceps kickbacks with band
• 5-minute cool-down walk (40 percent effort)
• 10 cat pose
• 10 superwoman
• Stretch all major muscle groups

Melanie Osmack founded Fit 4 Two. As a certified pre- and postnatal fitness specialist, she teaches fitness classes for new moms and moms-to-be in Vancouver, BC. She has two children.

Source: blush #2, Fall 2009