Strength training and aerobic exercise are safe — and good for both you and the baby.
Pregnancy is a great time to exercise, from the first months through the last. That’s true whether you’ve been a regular exerciser or not. The benefits of exercise include decreased risk for postpartum depression, gestational diabetes mellitus and cesarean section. Moreover, exercise helps manage weight and reduces the incidence of lower back pain and constipation.
Before beginning an exercise program, talk with your OB/GYN to be sure you have no conditions or complications that would restrict the kind of exercise you should do. A physical therapist can work with you to develop a safe and effective program of exercise, one that is modified for the needs of your changing body. Be sure to exercise in a cool environment and drink plenty of water.
The following exercises are recommended for an uncomplicated pregnancy. If you experience any new symptoms, such as vaginal bleeding, abdominal pain, shortness of breath without exertion, dizziness, headaches, chest pain or new swelling, be sure to consult with your doctor.
For Upper Body Strength
These exercises will pay off after birth, giving you extra strength when carrying your growing baby.
Bicep Curls
- Stand or sit with upright posture, maintaining shoulder blades back and down.
- Start with arms at your sides, holding an appropriate weight for you.
- Bend your elbows, bringing the weight toward your shoulders. Slowly return to start position and repeat for three sets of 10 reps.
Shoulder External Rotation
- Stand or sit with upright posture, maintaining shoulder blades back and down.
- Hold a resistance band or weights with elbows at a 90-degree angle.
- Move forearms out while keeping elbows glued to your sides.
- Slowly return to start position and repeat for three sets of 10 reps.
For Core Strength
The head should be supported for these exercises in order to reduce pressure on the inferior vena cava artery, which may already be somewhat compressed by the weight of the baby.
Leg Extension Slides
- Lie down with your trunk supported at a 45-degree angle (use pillows or a wedge to prop yourself up).
- Put your hands just above your pelvic bones.
- Start by performing a core contraction: Bring your belly button down toward your spine. If you’re contracting the muscle appropriately, you should feel your tissue change from soft to firm under your fingertips. Maintain this contraction throughout the motion.
- Bend both knees with feet supported. Slide one heel until your leg is straight, then return to start position and repeat on the other side. Perform as many reps as you are able while maintaining the appropriate core contraction, up to 20 reps on each side.
90/90 Foot Taps
- Lie down with your trunk supported at a 45-degree angle (use pillows or a wedge to prop yourself up). Perform a core contraction as described above and maintain throughout the motion.
- Start with hips and knees at a 90-degree angle.
- Slowly tap one foot down then return to start position and repeat on opposite side. Perform as many reps as you are able while maintaining the appropriate core contraction, up to 20 reps on each side.
For Aerobic Exercise
Perform low-impact aerobic exercise such as walking, jogging or using equipment like an elliptical or stationary bike for 20 to 45 minutes, three to six days per week. Choose an exercise that you will be able to continue throughout your entire pregnancy.
A good way to monitor your intensity is the “talk test.” If you’re able to maintain a conversation, you’re exercising at an appropriate intensity. If you’re too out of breath to talk, dial back your intensity by decreasing your speed, incline or resistance.
The Nurse Midwife Is on Your Team
Mothers who have their babies at Clara Maass Medical Center (CMMC) have the advantage of a certified nurse midwife (CNM) as part of their care team. “Nurse midwives provide a wide range of care,” explains Suzette Gray, RNC, MSN, a CNM at CMMC. “We do everything from answering patient questions, to helping reposition a patient for optimal comfort, to starting IVs and doing ultrasounds, to overseeing deliveries.”
CNMs work with the preferences of mothers-to-be. “If they don’t want an epidural, for example, we’ll give them other pain relief options,” Gray explains. “If they need help pushing, we can suggest different positions. If a patient wants to avoid a cesarean section, we know techniques that can allow their body and gravity help to guide the baby out.”
A team approach ensures the highest level of care, Gray says. “On the maternity unit, there’s a strong collaboration among nurses, doctors and midwives,” she says. “That teamwork ensures the patient is first and foremost and gets the birth experience they want to have.”
Learn more about maternity services at Clara Maass Medical Center.