QuestionI am 17 weeks pregnant with twins and prior to getting pregnant, I was very active lifting moderate to heavy weights, running and yoga. My OB has asked that I stop lifting weights over 7 pounds, but has said light to moderate exercise is fine for now. What exercises can I do to keep my gluteal muscles and hamstring muscles strong and in shape that do not require a lot of weight and are safe for pregnant women? Thank you
AnswerElliptical trainers, stair-steppers, and walking on an inclined treadmill would all be good machine choices for you during pregnancy to maintain strength in the glutes and hamstrings.
Incline leg press, if you have access to this machine, is safe too. Set the seat back to about a 30 degree angle, and the seat adjustment to where you thighs are vertical and shins parallel to the floor as your prep position.
Recumbent bike can be used for aerobic exercise and over all leg strength when your belly gets really big.
Prenatal yoga with an educated instructor should be OK for you too. Do not perform any yoga moves or breathing techniques that forcefully expands your belly as this can cause diastasis recti, or abdominal separation.
In moves like cat/cow, don't drop the weight of your belly in the cow phase, or at any time in a quadruped position.
Start working your Transverse Abdominis, or TvA, to prevent/lessen the severity of diastasis and/or pelvic instability, and prepare for labor.
Two great TvA exercises for pregnancy can be found at:
http://www.youtube.com/watch?v=9cdSxWvF06g
http://www.youtube.com/watch?v=zkTlpSCmJyY
If you do develop diastasis recti, you should perform TvA isolations with abdominal splinting, shown at:
http://www.youtube.com/watch?v=juMlSPiZHTw
http://www.youtube.com/watch?v=bxbsq808lxE
Always use the "log roll" technique when getting in and out of bed or when rising from the floor.
