Strength training during pregnancy is important for many reasons. Having a strong body can help prevent back and pelvic pain, decrease pelvic health symptoms, allow you to do more throughout the pregnancy, and set you up for better postpartum recovery. Research also shows it has a positive impact on maternal mental health. Here are 3 strength training exercises I’d include in a routine if you are unsure where to start or what to focus on.
Not included is cardio: walking is my favorite pregnancy and postpartum cardio exercise of choice and has amazing benefits (a post for another time)…
A quick note on why kegels are not specifically included. Most women without pelvic health symptoms do not need to be regularly performing kegels. Your pelvic floor is a deep core muscle, it turns on when you move your body… even when you just stand up. These exercises ARE using your pelvic floor, even more than a kegel would. If however, you are experiencing symptoms of leakage, pain, or pressure with these exercises, it would be beneficial to see a pelvic health PT. You may be someone who does need to focus on the pelvic floor more, or perhaps your pelvic floor is too tight and that needs to be addressed as well.
Onto the exercises…
Deadlift/Good Morning (Hinge movements)
Why?
- Strengthen the posterior chain
- as pregnancy progresses and our body grows and makes adjustments, the posterior chain can often get weaker.
- Mimic tasks of daily living and caring for an infant.
- You may not realize just how much we hip hinge throughout the day, with or without an infant. But specifically, having a strong posterior chain and good hip hinge mechanics will help with diaper changes, getting baby in/out of the carseat, picking them up from a bassinet, washing dishes, emptying the dishwasher, and more. Having a strong posterior chain and good hip hinge mechanics will also help prevent the oh so common back pain that many women experience during pregnancy and postpartum.
How?
- If you are new to deadlifts, try with a resistance band or dumbbells and work on higher reps. If you have been doing deadlifts for a while, think of performing deadlifts at an intensity at which you can still hold a conversation. Pregnancy isn’t the time to 1RM our deadlift. As pregnancy progresses, you may need to switch to a sumo deadlift to make room for the growing baby,
Why?
- One study showed that lunges and squats recruit the pelvic floor 30-42% MORE than kegels. Lunges and squats are a great way to functionally strengthen the pelvic floor, glutes, and legs. Similar to the hip hinge pattern, we squat and lunge all day long. Think of when you are cleaning, grabbing something from the floor, or doing yardwork.
How?
- Similar to above, if you are new to the movements, consider a lighter load and higher reps. If you are familiar with movements, try lunges in different planes such as a lateral lunge or lunge with rotation. If you are familiar with the squat, consider the front squat, back squat, and play around with depth.
Core Strengthening
Why?
- During pregnancy, women often neglect their core or think it is unsafe to strengthen the core. This is false. Imagine what will happen if you specifically neglect strengthening a group of muscles for 9 months. You are going to be setting yourself up for back pain, hip pain, pelvic pain, difficulty carrying your infant, and difficulty with simple tasks like getting out of bed.
How?
- Utilize a variety of core exercises, positions, and movements. 2 specific exercises that I like to prescribe to pregnant clients are anti rotation exercises (Palloff Press Variations shown here) and Suitcase Carry. These are more functional exercises that challenge multiple muscle groups in the core.