Twisting while lifting heavy objects
is risky to your back

Your pregnant; CONGRATULATIONS! If this is your first pregnancy you may have many questions. Below is some general information you may find helpful. Please remember that everyone is different and everyone has different specific needs. If you have not been exercising regularly before becoming pregnant you may need to minimize your exercise workload. Please consult you doctor BEFORE beginning ANY exercise program. 

Heart Rate Monitors
Heart rate monitors are a wonderful way to check where your heart rate when exercising. However, occasionally the monitor will sense your baby's heart rate along with your heart rate and combine the two creating a dual heart rate.  You may notice a sudden increase in the reading your heart rate monitor watch gives you, even though you feel fine and are not short of breath. If this happens check your pulse (using your wrist) to monitor your own heart rate. As a precaution you should inform you doctor if this occurs.

STRETCHING
During your pregnancy you may notice an increase in your joints range of motion. This is do to the increase production of a hormone called elastin. Be aware this can lead to your ability to hyperextend your joints which may make you more susceptible to injuries when lifting weights.

Another aspect of your changing body is slumping shoulders. Due to the increased weight in your front part of your body, women have a tendency to have their front shoulders folded forward and inward. When the front shoulder muscles are tight they will pull and round off the shoulders creating a slumping effect. (Of course most people in general have this same problem due to poor posture).

Make sure you incorporate a stretching program into your exercise routine to help minimize postural and back pain problems associated with pregnancy.

WEIGHT LIFTING WORKOUTS
To help you get ready for your baby, you will want to have strong arms! You will be spending a lot of time holding your baby, and if your arms are not strong enough, your back muscles will have to pick up the slack; and this will usually mean sore lower back muscles.

During your first trimester, most women are allowed to exercise while lying on their back. After your first trimester you should adjust your workouts to avoid this position. 

Post Natal Workouts
After having your baby, take some time before returning to your regular workout routine. Your first few weeks can be spent walking, stretching, swimming and working weak link muscles (E.g. rotator cuffs, lower back, ankles and abdominal muscles).

Here is a list of some fun exercises you can do with your baby as you get back into shape.

BABY EXERCISES

Push Ups 
Starting in a push up position, place the baby under your face.. Your face should meet the baby's face on the way down. You MUST KISS your child each time you reach the floor.

Baby Curls 
Holding your baby in both arms and elbows at your side (this is identical to doing arm curls with dumbbells) raise the baby to your chest, and slowly lower. Do as many repetitions as you feel comfortable with. 

Straight arm push out and 
shoulder presses 
Holding your baby in both arms, extend your arms forward then back. Do this ten times. Then while holding your baby extend your arms overhead and lower back to your chest. Repeat 10 times. 

Clean and Jerk 
With the baby on the ground in front of you, squat down lift baby to your chest, then overhead, then back to your chest then back to the ground. Release baby and return to starting position. Repeat 10 times. Make sure you squat down low (get your butt down!) when lifting baby and your feet are shoulder width. If you feel any back pain while doing this or any other exercise, stop immediately.

Pelvic Tilts         
Placing baby on stomach do 15
pelvic tilts.