Weight-Training modifications

As I mentioned in "It's time to modify!" many exercises become difficult the farther along you are in your pregnancy particularly because of the changes to your balance and your body shape. Here are a breakdown of weight-training exercises (with modifications) that you can perform safely and that target the muscle groups we want to strengthen in preparation for delivery and motherhood. 

Have you ever held a baby for an extended period of time? I thought I had pretty strong arms until I offered to hold my friend's 3-week old, try holding an 8 pound dumbbell tight into your body and get things done. My arms were exhausted after! I've definitely been focusing more on my arm strength ever since!

For weight training, it's recommended that you perform 12-15 reps 2-3 times per session and each rep is full range of motion without straining. If you're completing an entire body workout in one session, be sure to let your body rest the following day. Aim for 3 weight training sessions per week. You may not have time to complete an entire body workout so pair up muscle groups to work on and spend 1 session on each pair (eg. back/biceps, chest/triceps, lowerbody).  Core work should be done every other day. Relaxation and stretching should be done EVERYDAY. For every exercise, make sure you have complete balance by holding onto something and ensure you also have a stable base by keeping your knees soft and feet just wider than your hips.

Equipment: 

• Light hand weights (a variety of sizes would be ideal)
• Large exercise ball (big enough that you sit with your legs at 90 degrees to the floor)
• Cable machine (if you're at the gym, but hand weights can be used instead) 
• Mat and angled bench or large pillows to keep your body inclined

An exercise ball is my ultimate piece of equipment to own and use. Simply sitting on the ball will force your core stabilizers to engage and is a great tool for stretching. Using the ball instead of laying on a bench will add challenge to any weight training program.

LOWER BODY: The lower body is important to strengthen as you begin to carry extra weight.

Quadriceps (the muscles at the front of your thighs): sitting on an exercise ball, flex one foot and bring the lower leg up in line with your thigh, squeeze your quads as you raise. Only come as high as your knee. Extend one leg at a time alternating sides.

Hamstrings (the muscles at the back of your thighs):
Standing curls: Stand holding onto the wall or bar, flex your foot and bring it up to your bum, squeeze the back of your legs as your raise your heel.
Extensions: Lay on your back on your angled bench or pillows and dig your heels in the ball, press your heels down as you push the ball away from you and then draw it back in (this is my favourite hamstring exercise!). The harder you push down, the more challenging the exercise.

Squats (These are great for your entire lower body): Hold your arms across your chest or out in front of you to challenge yourself. Feet are apart, try lining them up outside your shoulders span (wider than completing squats non-pregnant to allow for your belly) and your toes are naturally pointed out. Press your hips back and down and allow your knees to bend naturally as you sit back. Go as low as you feel comfortable but only as low as your knees then squeeze your glutes to rise back up. The more you push weight into your heels down to the floor, the more your muscles will be engaged! If you feel pain in your knees: watch that you're sitting back rather than bending through the knees to lower yourself and that you're not pushing your knees forward over your toes. If you feel pain in your lower back: remember to keep your hips tucked forward and squeeze your belly button in for lower back support from the core. You want your spine to remain in one straight line as your lower rather then curling your tailbone up. The larger your belly becomes, the wider you will need to spread your feet.

1-legged squats: All your weight will be in 1 leg with the other foot lightly touching the floor, hold onto something for extra balance. Sit back and down as far as comfortable, you won't be able to go as low as you would with standard squats. Squeeze your glutes to rise up. Again, be sure to sit back rather than pressing forward into your knee.


Lunges: Begin with your feet hip-width apart and slide one foot straight back with the heel raised, you want to go only as far as your back knee being right under the same side hip. Drop the back knee down until your front thigh is parallel with the floor then push up through your front heel. As your belly gets larger, standard lunges are often harder to complete. You may want to switch to squats or 1-legged squats. Be sure to keep your shoulders back and chest proud to avoid leaning forward or putting strain on your knees.


Calf muscles and ankles: Stand on the edge of a stair or bench (holding on to the bannister or wall for safety), drop your heels down then raise up onto your toes.

Shins (this will help prevent and heel shin splits): Sit on an exercise and "write" the alphabet with your big toe. You can also put a towel down on the floor and pick it up with your toes.

UPPER BODY: Strengthening your upper body will prepare you for carrying the baby and all of the equipment! The great thing is that most of the exercises you already perform can be maintained. It is important to remember not to strain through an exercise. You should be able to finish 15 reps with the same great form you did the first rep. Whenever you're standing to complete an exercise, maintain a strong base by having 1 foot back with even weight in each foot. This will help stabilize your core and protect your lower back from arching. Sitting on an exercise ball might be a good option to complete these exercises, it will force you to stabilize your core muscles while giving you a safe position.

Biceps (muscles at the front of the arm): Bicep curls (elbows close to body,  lift the weight straight up towards your shoulders and keep your elbows pointed to the floor the entire time) and hammer curls (similar set up but you will lead with the end of the weight).  You can perform bicep curls with individual hand weights or with a bar.

Triceps (muscles at the back of the arm):
Kickbacks: Kneel on the floor with one hand on the bench or on the floor. Other arm holds the weight keeping your upper arm in line with the body and weight at the hip, your elbow is high and tucked into your side. The weight should be directly under your bend elbow. Lead with your pinky and press your hand weight straight back, lower the weight down until it returns to the hip, try to avoid pulling it all the way to your shoulder. You want to straighten your arm to extend out from your elbow without extending above your body and twisting your shoulder and keep your elbow high as you lower the weight.
Seated Tricep extensions: Sit on the ball or on the bench (if you're on a bench, cross your legs in front of you to help keep your lower back stable). Keep your core braced to avoid arching your back.  Hold a heavier weight with both hands above your head.  Lower the weight down behind your head until it touches the back of your neck then squeeze the weight back up.  The more you squeeze your elbows towards one another as your lower the weight, the more you'll isolate your triceps. Keep your shoulders relaxed down from your ears. This exercise can also be performed standing but to avoid getting dizzy, it's best to be performed in a seated position.

Shoulders:
Front of shoulders: Hold a light weight in each hand, facing the weight down, lift it straight up from your thigh to shoulder height and lower back down. This exercise is best performed standing to get full range of motion. Alternate arms.
Side Raises: With a weight in each hand, raise up each weight out to the side leading with your elbow, keeping your wrist just blow your elbow. Raise the weight just to shoulder height and keep your palms facing down. The longer you reach your arms out to the side, the more challenging the exercise. This exercise can be done seated or standing.
Overhead press: Holding a weight in each hand, start with your arms at shoulder height with the weights pointed up, elbows at 90 degrees. Press your hands up and together, keeping the palms facing forward. Keep your elbows out and finish the move at shoulder height. This exercise can also be performed standing but to avoid getting dizzy, it's best to be performed in a seated position.
Rear Deltoid Lift: This exercise can be performed on one knee with the other out in front and you lean your upper body to a 45 degree angle over your thigh, try to get your chest to lean over your front knee. As your belly gets larger, it's easier to complete this exercise in a standing position. Stand with your feet hip-width apart or slightly wider, tip forward from your hips to a 45 degree angle.  Your knees should be bent naturally and there shouldn't be any pain in your lower back. Hold a weight in each hand with the back of the hands facing forward. Lead with your elbows, bending at 90 degrees, up and back towards the ceiling to squeeze the very top of your shoulder blades together and gently lower back down to straight arms.

Back:
Upper back/mid back:
Rows: Because it gets harder to sit and lean forward on a bench, these may be easier with your chest on the ball and your knees on the floor. You can also do this move standing in a tipped over position similar to that of the standing Rear Deltoid Lift. Hold a weight in each hand (or a bar) directly down under your shoulders and, keeping your elbows close to your sides, squeeze your elbows up and back.  You want to squeeze your shoulder blades together as you pull the weights to work the mid back.
Wide rows: Similar setup as the Row and can easily be done one the ball or standing but begin with the weights farther apart from one another. As you pull the weights up, keep your elbows wide out to the sides and squeeze through the upper back.
Wall angels: Stand facing a wall with your toes touching the wall arms are reaching above your head. Slide your elbows down and back squeezing your shoulder blades together then reach back up.

Lower back:
Alternating arm/leg extensions: On your hands and knees, set up so that your hands are right under your shoulders and your knees are under your hips focusing on maintaining a flat back. Reach your right arm directly out in front of you while simultaneously stretching out your left leg. Try to keep your body from twisting as you reach. Hold each extension then gently lower down to initial position. Alternate sides each time. You can also perform this exercise laying on the ball or flat on the floor until you don't find that position comfortable anymore.

Chest: 
Flys: Lay on an angled bench or on your ball with your shoulders on the ball and your lower body almost in a squatting position so you're hips will be lower than your shoulders. Have a weight in each hand and reach your weights wide out to the side stretching straight out from your shoulders keeping your palms facing up.  Press you hands up and together bringing the weight together above your chest, keeping your arms almost straight. Keep a slight bend in the elbow for safety. You can also do chest flys using a cable machine while standing. Be sure not to over extend your shoulders by keeping the weights just in front of you the whole time.
Chest press: Beginning in the same position of the flys, hold your elbows straight out from your shoulders with your weights right above each elbow, knuckles facing up. Your arms will be in a 90 degree angle. Press your weights straight up pressing your thumbs towards one another and squeezing your elbows together to get the full chest squeeze. Return to start position. Again, this can also be done standing on a cable machine by pressing the cables straight out in front of you.

ABDOMINAL MUSCLES: I would argue (and I have!) that your abdominal muscles are the most important muscles in your body.
It is safe and encouraged to do abdominal work. Strong core muscles help with balance, posture and lower back support as your belly grows. They will also help with delivery and reconditioning after you've had your baby. Remember that your abdominal muscles are like any other muscle in your body, they need to be conditioned. Just as we wouldn't begin with a 50-lb weight in each hand for a bicep curl, we don't go right to an advanced level of abdominal work. Shorter range of motion is a great way to start!

Diastasis Recti: Because of the additional stress on your abdominal muscles in pregnancy, there is the risk of a separation of the abdominal wall. This condition is most common in the 3rd trimester and immediately following pregnancy. It can be caused by:
Hormones: loosening of the connective tissues because of all the maternal hormones such as relaxing, estrogen, and progesterone.
Stress on the muscles: The abdominal muscles are designed to function in a vertical direction of shortening and lengthening but pregnancy requires the abdominal wall to stretch horizontally.
Weak abdominal muscles: If your muscles are already weak, they will feel the stress that much more. Other predisposing factors might include heredity, obesity, multiple-birth pregnancy,  previous condition, large baby, and/or excessive uterine fluid.

Checking for Diastasis Recti: Lay flat on your back with knees bent and feet flat on the floor. Place your fingertips just above or below the naval and perform an abdominal curl. Press firmly into your stomach to feel for any separation. A separation greater than 2 fingers' width indicates that you shouldn't strain your abdominals during exercise. Another symptom that can accompany this condition is a burning in the muscles not to be confused with round ligament pain. Be sure to check with your health care provider if you suspect you have Diastasis Recti.

Exercises to avoid: Because laying flat on your back is no longer an option, the basic crunch isn't ideal (although I never really thought it was all that great to begin with) and won't engage your muscles enough to maximize your workout. You should also avoid twisting exercises such as twisting oblique crunches that force you to twist and crunch. Abdominal exercises that challenge your balance or put additional pressure on your lower back (such as raised planks) should also be avoided to prevent injury.

Exercises that are safer:
Heel Drops for the Lower abdominal muscles: Laying on an inclined bench or on the floor with pillows, lift your knees to 90 degrees, directly over your hips and press your lower back down to the floor/bench. Drop one-heel down at a time keeping the other leg up. Only go as far as you feel your abdominal muscles engage and you can still maintain contact between your back and the bench/floor. You may not even drop your heel all the way to the floor and that's fine! Your hands can either be by your side or over your head and holding onto the top of the bench.
Leg lifts for the Lower abdominal muscles: Sit on the exercise ball as though you're sitting on a chair. Lift one leg up by activating your lower abs to begin the move, put it back down then alternate legs. Because of the added challenge already imposed on your balance, avoid lifting both legs at once.
Plank for the Transverse Abdominal muscles (these are your deep abdominal muscles that go around from your front to your back that are often overlooked but are the most important!! They're helping to keep everything in place and stretch as your belly grows): Lay on your front with your elbows directly under your shoulders and your forearms on the floor in front, hands can be flat to the floor or in fists. Keep your body in a flat position but raise to your knees, keeping your back flat with your hips in line. Hold this plank for 5 seconds-working up to 30 sec then relax. For an additional challenge: raise up to your toes, pressing your heels back, while still maintaining a flat body position. If you feel too much pressure in your shoulders or lower back, return to a lower-level position and/or rest and stretch.
Hip rotations for a bit of everywhere: Sit on the exercise ball as though you're sitting on a chair. Slowly make circles with your hips pausing in front, side, back, side. You'll feel a nice release in your hips while also working your core and lower back muscles. The larger the circle the more intense the exercise.

There are just a few of the great exercises to keep you fit during your 40 weeks (and beyond)! My waistline is changing but I can still keep a fit upper body and be prepared for lifting this little girl!

See you at the gym!