Weight Lifting Exercise During Pregnancy: Safe or Not?

Are you a gym-goer and fitness freak mummy-to-be who is curious about how pregnancy will affect your overall workout routine? If so, you may be thrilled to announce your pregnancy but concerned about performing weight lifting exercises while pregnant whether it is safe or not. We have therefore gathered complete details to address your doubt and make sure you don’t break your workout routine. This way, your pregnancy won’t be in danger and your fitness won’t be affected. So without further ado, let’s dive in! 

Weight Lifting While Pregnant:

You may also receive advice from an elder that “weight lifting while pregnant is not safe” or that “pregnant women should not engage in weight lifting activity,” raising doubts in your mind about whether you should try weight lifting exercise or skip it. However, staying active during pregnancy is one of the best things you can do to ensure a safe journey, but when it comes to weight lifting activity, you can carry heavy objects up to a certain weight while pregnant, but you must take the green light from your health provider.

In spite of this, weight lifting while pregnant depends on the specific stage & type of pregnancy you may have. If you are one of those who are at a high risk of preeclampsia, gestational diabetes, or other pregnancy complications; weight lifting exercise is something you should skip. Thus, it is vital to take permission from your doctor and find an experienced trainer who modifies your workout routine or suggests light weight lifting exercises.

Benefits of Weight Lifting Exercise:

After getting the green light from your doctor, you & your little pumpkin are all set to reap all the perks of weight lifting exercises. The following are some noteworthy benefits of weight lifting exercises. Have a look!

• Strengthen back muscles
• Improved stamina
• Better weight-management planning
• Smooth labour process
• Energetic feeling
• Prevents insomniac during pregnancy
• Ease back pain
• Prevents pregnancy difficulties
• Reduce the risk of preeclampsia

5 Best Weight Lifting Pregnancy Exercises:

As you may already be aware of the advantages of weight lifting while pregnant, we’ve put together a list of exercises that you can perform without endangering your pregnancy or making you sweat less. 

Shoulder Lateral Raise Weight Lifting Exercise: 

Starting off, place weights in each hand while standing with your feet shoulder-width apart. As you gradually raise your arms out to the sides to shoulder height, remember to keep your palms facing down. Hold this posture for a short while before gently bringing your arms back to your sides. Do 10 to 12 reps

Squats Safe Pregnancy Exercise:

Standing with your back to the back of a chair, pull your shoulder blades down, and tense your abdominal muscles, place your feet slightly wider than shoulder-width apart. Your knees should be directly over your toes as you extend your legs out at the hips, with both feet pointing outward. Do 10 to 12 reps.

Reverse Fly Weight Lifting Exercise :

Place your feet hip-width apart and bend your knees slightly by Holding hand weights by your sides. Set up in the same forward-leaning position as the Row exercise with your arms out in front of you, holding weights. Using your upper back and shoulder muscles, raise your arms out to the sides. 10 to 12 reps are good-to-go.

Bicep Curl Weight Lifting Exercise: 

Start by placing a hand weight in each hand with the palms facing forward. Lift the weights toward your shoulders while keeping your core tight and your elbows by your sides. Continue lifting until you can no longer bend your elbows. Return the weights to your sides gradually and straighten but do not lock your elbows. Do 10 to 12 reps.

Row Weight Lifting Exercise 

You should be leaning forward and putting your weight on your heels rather than your toes when you bend your knees, push your hips back, and lower your torso to this position. Aim for the floor in front of you by extending the weights. Bending your elbows while keeping them next to your body until they are at a 90-degree angle, Afterwards, keep your palms facing each other. Do 10 to 12 reps from the starting position.

Note: There are several exercises to avoid during pregnancy; therefore, before engaging in any activity during pregnancy, consult with your healthcare provider. 

Heavy Weight Lifting While Pregnant Safe or Not:

Heavy lifting while pregnant results in increasing the pressure on your lower back and makes it more prone to strain. When you’re pregnant, your ligaments loosen and your joints become less stable, making it easier to sustain an injury. 

In fact, as your belly expands, so does your centre of gravity. The shift in your centre of gravity can throw you off balance, increasing your chances A fall during pregnancy is not only dangerous for you, but it can also be unsafe for the baby, potentially resulting in preterm labour or premature placental separation. 

To Conclude:

Divine Mother is one of the leading women’s healthcare centres in Ahmedabad. If you are one of those looking for pregnancy yoga classes or weight management programs; Get in touch with our team right away. In order to make your pregnancy journey as easy as possible, Divine Mother hires certified and knowledgeable trainers.