Can i lift weights during pregnancy

Or if you typically do a chest press with 15 pounds for 8 to 12 reps, try 8 pounds for 15 to 20 reps. Don't do the Valsalva maneuver. This maneuver, in which you forcefully exhale without actually releasing air, can result in a rapid increase in blood pressure and intra-abdominal pressure, and may reduce oxygen flow to the fetus. Avoid walking lunges. These raise your risk of injury to connective tissue in the pelvic area.

Watch the weights. Be extremely careful with free weights to prevent them from hitting your abdomen. Or use resistance bands instead, which offer different amounts of resistance and varied ways to do your weight training with no risk to your belly.

Don't lift while flat on your back. After the first trimester, lying on your back can put pressure on a major vein called the vena cava, diminishing blood flow to your brain and uterus. An easy modification is to tilt the bench to an incline.

Listen to your body. The most important rule is to pay attention to what's going on physically. Modification can help you keep up with your normal workout routine. For instance, sit-ups can be done on the side instead of on the back. There's even a website dedicated to WODs -- or workouts of the day -- created specifically for CrossFit moms.

Intensity is the bigger concern about what Ellison is doing, says Dr. Raul Artal, chairman of St. Louis University School of Medicine's Department of Obstetrics, Gynecology and Women's Health as well as the lead author of the American College of Obstetricians and Gynecologists' guidelines for exercise and pregnancy. Lifting big weights -- in excess of 15 pounds -- could put both mom and baby at risk, he says. When lifting weights, Artal explains, you divert blood flow from internal organs, including the uterus, to your muscles.

Body mechanics and maintaining proper form with weight lifting are even more important during pregnancy. Non-runners should wait until after baby comes to take up jogging for exercise.

Just be sure to keep cardio activities low-impact, such as walking or swimming , and strengthening exercises should be specifically designed for pregnancy. Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such.

You should always consult with a qualified physician or health professional about your specific circumstances. Getting Pregnant. Popular links under Pregnancy First Trimester. To avoid overloading loosened joints, trainers suggest using lighter weights and doing more repetitions.

Kirsch recommends working in the 10 to 12 rep range. It is also vital to be mindful of overstretching and maintaining a strong lower back, he says. If you are unsure about using weights and still want to include resistance training in your workout, try bodyweight exercises; using your body as resistance to build strength.

As the uterus shifts forward, it also changes the orientation of the pelvis and may cause further stress on the lower back and pelvis. Additionally, weight gain is focused on your midsection during pregnancy, which changes your center of gravity. This alters your posture and balance, which can lead to an arched lower back, slouched shoulders, and lower back pain.

Lifting weights above your head can increase the curve of your lower spine and exacerbate lumbar stresses. Avoid exercises like shoulder presses after the first trimester. Instead, you should focus on the stabilization of the pelvic floor and strengthening your core, hips, and back to support better posture and maintain balance. Repetitively lifting heavy weights during pregnancy can cause you to hold your breath—which needs to be avoided at all costs.

While pregnancy, blood flow significantly increases to the uterus, feeding oxygen-rich blood to the placenta. During moderate exercise, blood is diverted from your organs to your muscles, but the circulation of placenta blood is maintained. During vigorous exercise though, the blood flow to the placenta is reduced; this results in a decrease in oxygen going to the fetus.

The resultant disrupted flow of oxygen is not only dangerous for your baby, but it can make you lightheaded and lead to cramping.

Additionally, repetitively lifting heavy weights can increase abdominal pressure and overload your pelvic floor muscles. There is no one-size-fits-all routine for lifting weights during pregnancy. Your weight training routine and the amount of weight you can lift depends on your previous fitness level, your weight training experience, how far along you are in your pregnancy, and your current health condition.

If you are already using a strength training program, consider lifting to maintain rather than build more strength. You can do this by using lighter weights with higher reps. Kirsch recommends weight training two or three times a week for a full-body workout rather than focusing on one or two specific body parts. Those new to weight lifting should take it particularly easy. Kirsch recommends doing this with resistance bands instead of weights. It is important to stop exercising and call your doctor immediately if you experience any of these symptoms:.

Get diet and wellness tips to help your kids stay healthy and happy. The American College of Obstetricians and Gynecologists. Updated April Pennick V, Liddle SD. Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database Syst Rev. Physical activity during pregnancy and its influence on delivery time: a randomized clinical trial.

Regular exercise throughout pregnancy is associated with a shorter first stage of labor. Am J Health Promot. Does exercise training during pregnancy affect gestational age? A randomised controlled trial. British Journal of Sports Medicine. The Centers for Disease Control and Prevention.