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'Strength Training throughout pregnancy has so many benefits! *** Always consult with your doctor before undertaking a new fitness program *** Staying active during pregnancy can: - help prevent gestational diabetes - improve your sleep - improve labor itself - help manage aches and pains by increasing your strength and ability to handle the extra weight of pregnancy and prepare you for carrying around your new baby - makes postpartum life a lot easier! Is it ok to lift heavy things? - The biggest risk is due to the introduction of \'relaxin\' which helps soften ligaments around joints during pregnancy, increasing your \'joint laxity\'. This can make your joints more unstable, so lifting heavy and unstable loads can increase your chances of strain and injury. - You also need to be aware that your centre of gravity will shift during pregnancy as your belly grows - Your resting heart rate will increase so it won\'t take you as long to get tired Movements to Avoid - any deep twisting movements - avoid deep back bends - avoid exercises that require a lot of balance - avoid lying on your stomach for obvious reasons - lying on your back for more than a couple minutes - after 16 weeks it\'s recommended to avoid lifting weights or exercising on your back as the increased weight of your belly can compress your inferior vena cava making you dizzy and cutting off the major blood supply for your baby Consider a mix of standing, seated and mat work on your hands and knees or lying on your side. Consider modifying your routine and listen to your body! This is not the time to smash PBs. Make you sure you get lots of rest after workouts! Yes, you SHOULD stretch throughout pregnancy! - Make sure to move slowly and with purpose. Don\'t force a stretch or push to the point of pain. Remember to breathe! Focus on daily stretches for the hips!! - stretching can reduce muscle cramping and ligament pain in your hips - ease tension throughout the body - improve your circulation - help reduce insomnia The Wellness Vault is a collection of articles written by certified trainers and exercise professionals and revised by exercise professionals with a Masters\'s Degree.- https://www.yourhousefitness.com/fitness Website: https://www.yourhousefitness.com Instagram: http://instagram.com/yourhousefitness Facebook: http://www.facebook.com/yourhousefitness Twitter: https://twitter.com/yourhousefit #pregnancyworkout #prenatalworkout'
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