Flex bands are great for weight training in pregnancy. They are portable and cost effective. They also allow you to choose the amount of resistance you require for any given exercise. Flex bands also carry little potential for injury to your or your baby during pregnancy.

Sample Flex Band Exercises

• Single Arm Lifts

  Stand with one foot slightly forward, and your feet about shoulder-width apart. Stand on your flex band with your right foot, while grasping the other end of the band with your right hand (see FIGURE 8-1). Palm down, slowly raise the right arm to shoulder level (see FIGURE 8-2). Hold this pose for up to five seconds and slowly lower the right arm. Repeat this motion ten times. Then switch to the left arm.

• Side Arm Stretches

  Stand with your feet shoulder-width apart. Take the flex band in both hands, with your palms facing upward. Your arms and elbows should be tucked into your sides (see FIGURE 9-7). Hold the left hand steady as you move the right forearm and hand slowly away from your body (see FIGURE 9-8). Follow your natural range of motion here, and don't overdo it. When you reach your limit, slowly bring your right hand back to its starting position. Repeat this exercise ten times. Switch to your left hand moving while your right hand remains steady.

• Seated Row

  Sitting on the floor with a flex band wrapped around your feet at the middle of the band, hold one end of the band in each hand (see FIGURE 6-9). Your palms should be facing the floor. Pull the bands to your chest. Hold this for one count. Slowly release the tension in the band, returning to the original pose. Repeat this rowing motion ten times.