Exercise Program

Muscle Strengthening Program:

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

**A previously active woman can continue doing her regular strength training program as long as there is no increase in the amount of weight being lifted.  Doing more repetitions of less weight will be effective in maintaining muscle tone and flexibility during pregnancy.  

**Women who were previously inactive should not begin a new weight/muscle strengthening program until the second trimester (as with a cardiovascular workout program).

Muscle Strengthening Exercises:

1. Wall Push-Ups - Standing at approximately arms length from the wall, place hands at shoulder height on the wall.  Tilt the pelvis and bend the knees.  Bend elbows until the face comes close to the wall and extend the arms again, to finish in the starting position.  #?  20-30 repetitions

2. Calf Raises - Stand with feet shoulder width apart, knees bent slightly, maintaining neutral posture.  Hold onto a wall, countertop, or chair for balance.  Slowly raise up on the toes as high as possible, and then lower. #?  10-20 repetitions

3. Pliés - Stand with a neutral posture.  Place your feet apart and turn out the legs at the hips so the toes are pointing out at an angle of approximately 45o.  Make sure the knees are in line with the feet.  Bend the knees 45o to 60o then extend slowly.  Never fully extend the knees, always keep them slightly bent.  * If you have any knee problems or knee pain do not perform this exercise. #?  25-30 repetitions

4. Side Leg Raises - Lie on side and line up the shoulders, hips, and ankles.  Raise the top leg about 30cm, then slowly lower it back down toward the bottom leg.  Repeat for other leg. #?  15-25 repetitions for each leg

5. Modified Crunches - Lie in a inclined position of approximately 45o with the knees bent.  Place hands on the thighs and reach up to a maximum of knee height.  Come down slowly to end in starting position.  If dizziness or lightheadedness occurs, stop doing the exercise. #?  8-15 repetitions

6. Oblique Abdominal Exercise - Lie on side with knees bent.  Line up the shoulders, hips, knees, and ankles.  Lift the upper body off the floor by reaching toward your feet with your top arm/hand.  It is okay to push off the floor a little with the bottom arm.  Repeat for other side. #?  8-15 repetitions per side

warning:  discontinue abdominal exercises if diastasis           recti develops Diastassis Recti (1):  is a separation of the band (linea alba) that holds the abdominal muscles together - it may occur due to the enlarging abdomen, and increased levels of the relaxin hormone released. To check for Diastasis Recti:  Lie on your back and lift head off the floor.  Place hands on belly so that fingertips meet at the naval.  Feel along the abdominal muscle wall, and if you feel a separation at any point you likely have diastasis recti- STOP doing abdominal exercises.

**NOTE:  above picture was taken from reference (1)**

7.  Pelvic Floor Exercise:  described in the Warm-up section of this program can also be done as part of a muscle strengthening program

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

Reference:

1.  Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

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