Tip #3: Strengthening for Pregnancy and Postpartum
Wouldn’t it be nice to have less aches/pains in pregnancy, an easier labor and delivery, less aches/pains postpartum, and a quicker recovery?! Strengthening exercises are a key component for these things to happen.
Get ready to learn 4 key muscle groups to strengthen during pregnancy and postpartum; 4 exercises to perform; and of course, learn WHY these are important.
If you missed the first 2 tips on body awareness and body mechanics, read those first because they tie into this post.
When it comes to pregnancy and postpartum, exercises need to be SAFE, EFFECTIVE, and target KEY muscle groups. Our muscles need to be able to work at the right time in the right way. Therefore, we want to do strengthening exercises that mimic how we need to use our muscles in everyday life.
***All these exercises below are safe and effective for both pregnancy and postpartum, and can be modified depending on where you are in your journey. As always, consult your medical professional before starting any exercise program.***
4 Key Muscle Groups:
The Core
Your core is the POWERHOUSE of your body, giving it support and stability.
Good news - you CAN continue to work on your core muscles during pregnancy but in a very SPECIFIC way.
For those postpartum mommas, reconnecting to your core will be necessary as you start to build back strength.
BIRD DOG
Start on hands and knees
Engage your core muscles, drawing belly button toward spine
Slowly straighten your right arm out in front at the same time you extend your left leg behind you
Nothing else should move, and your trunk should stay still
Alternate sides
Repeat 12 times (24 total).
2. Hips
In pregnancy, your hips will become even more important stabilizers and movers of your body. The ligaments around your pelvis start to relax to allow room for the baby to eventually come into the world. Therefore, these hip muscles will need to be strong to do this job so your low back or other muscles aren’t doing unnecessary work.
In postpartum, hip strength will be vital as you recover and start doing new tasks - holding/lifting baby, changing diapers, lifting car seat, etc.
LEG LIFTS
Start laying on your side, with head in hand or on pillow
Bend your bottom leg, with your top leg extended and slightly behind you
Gently engage your core muscles (see above)
Slowly lift your leg up (about 5 inches) and down with control as you feel the muscles in your outer hip working
Repeat 12 times, then switch sides.
3. Upper Back
I like to think of your shoulder blades and surrounding muscles as the core for the arms. Without getting too technical, your arms need a stable base to move properly. Without this occurring, other muscles such as your neck or rotator cuff (shoulder muscles) can become overused and potentially lead to aches/pains.
These muscles are fundamental for upright posture.
SHOULDER MATRIX
Place each end of an elastic band in both hands with arms outstretched
Using the muscles between your shoulder blades, pinch your shoulder blades together to bring both arms out to the side, then slowly return to the center
Squeeze again bringing one arm up, and one arm down making a diagonal, then return to the center
Switch so the opposite arm is up, and the other arm is down making a diagonal
Repeat this set of 3 movements 8 times.
4. Arms
If you’re like me and don’t have great upper body strength, this is an area I really needed to work on during pregnancy and still work on postpartum considering all the holding, carrying, and lifting. We can’t forget about those arms.
BICEP CURL TO OVERHEAD PRESS
Using light weights, 3-5lb
Start with good posture - chin tucked, shoulder blades squeezed, core engaged
Bring arms up into a bicep curl, then press overhead making sure that your ribs don’t flare
Return to the starting position
Repeat 8 times.
**KEEP IN MIND**
Form is KEY. In order for these exercises to be effective, focus on form. Really tune in to what muscle/muscle group you are trying to target, and what that should feel like. It goes back to body awareness - are you feeling what you need to feel?
Don’t forget to BREATHE. No breath holding as you do these exercises.
How often should you do these exercises?
Aim for 1-3 times a week depending on what you are already doing and where you are in your journey.
How many reps and sets?
I listed a general guide for reps under each exercise. If you are just starting out, try 1 set, and as you progress and get stronger you can increase both the sets and reps. Remember nothing should ever be painful, you should just feel muscles working.
This is just the tip of the iceberg when it comes to strengthening but this is a perfect place to start! If you already have an exercise program, add these few key exercises for a well rounded workout.
So, here is the game plan for this week…I invite you to:
Perform these 4 exercises: Bird Dog, Leg Lifts, Shoulder Matrix, and Bicep Curl to Overhead Press 1-3x/week.
Be Proud that you made time for YOU to do these.
Care for your body while caring for your baby!
Leave a comment and let me know how it goes!
If you need more guidance, please don’t hesitate to reach out. In a 1:1 Virtual Wellness Consult, I can create and guide you in a personalized exercise program or recommend modifications for your current exercise program to ensure you are getting a safe and effective workout.
Stay tuned for next week where I will teach you the importance of stretching in pregnancy and postpartum. I will also share some of my favorite flexibility and mobility exercises to prevent and alleviate pain. You don’t want to miss it!