Weight training done in pregnancy is a perfectly acceptable form of exercise. Using the weight training to counterbalance the changes in your pregnant body can be very beneficial. There are just a few small tips to keep your workout safe and healthy for you and your baby.
Watch Your Posture
The first key to a safe pregnancy weight-training session is to be very aware of your posture. You want to be sure always to be cognizant of how you are holding your body. Your spine should be neutral; you should look forward. Hold your shoulders up and slightly back. This posture awareness will not only help you do the exercises more efficiently, but it will help protect you from injury.
While you may be worried about weight training in your pregnancy, most women are able to maintain near the same weight-bearing intensity as they had achieved prior to pregnancy, though there can be a higher risk of injury if you're not careful.
Keep Your Knees Soft
Your knees should be kept soft. This means that you should not stand with your knees locked in one position. If you were to keep your knees locked, you would run the risk of injuring your knees or even passing out! So, watch those knees and remember to check for a bit of give.
Contract Abdominal Muscles
Your abdominal muscles should be contracted while you are doing your workout. This is to help protect these muscles while you bear the weight of the exercises you are doing. It's also good practice for the rest of your life!
Your range of motion, how far you can safely move a joint, will also be affected by pregnancy and its associated hormones. Be sure to watch this as you exercise. This is true even of the simplest movements. If you experience pain or tenderness, do not repeat a certain exercise, or look at your overall positioning.
On exertion, you should also remember to pull in your Kegel muscles. This helps protect the pelvic floor. It's also a great way to remind you to fit your Kegel exercises in. After a while, this Kegel exercise becomes automatic any time you lift anything, whether that is your baby, your laundry, or anything else.
Rest and Stretch
Because of the added strain on your pregnant body from hormones, postural changes, and just general fatigue, you will definitely want to utilize a rest period of 24 hours between each workout session. Allowing your muscles to rest in between will give you a better workout with less risk of injury during your next session. You should also stretch between each group of exercises.