Pregnancy Fitness: Arms & Bum Exercises
Hi everyone, my name is Shelly and I’m from mummybootcamp.ie! I’m expecting my first baby this year and I’m eager to keep active during my pregnancy.
I have put together a couple of exercises that concentrate on arms, bums and hips that are safe to do throughout your pregnancy. And best of all, you can do them from the comfort of your own home!
Pick 3 exercises from the following selection and do 3 sets of 10 reps on each one. Try this twice a week! All you need is two 500ml water bottles or any light weights, and you're all set. If you can get yourself a resistance band, they are great to use throughout pregnancy for exercising but also if you have muscular pain and need to stretch.
1. Front & Side Lifts Standing straight with feet hip distance apart with your hand at your sides holding your 500ml water bottles. Lift your arms to the side to shoulder height Drop to hands down by your side now lift your arms to the front and shoulder height.
2. Dyno Band Tricep Press Using a Dyno Band (Resistance Band). Tuck the Dyno band under both arms and wrapped around your back. With the ends of the Dyno back in each hand push out straight in front of you. The goal is to keep the arms at shoulder height and to push straight out against the resistance of the band.
3. Lying Up Right Row Lying on your back using 2 x Water Bottles and arms at 90 degree angles. Roll onto your side as a break in between each set - do not stay longer than 2 mins on your back. *NB Don't hold the bottles over your face in case you drop them.
4. Dyno Upright Row Using a Dyno Band (Resistance Band). Tuck the Dyno band under both arms and wrap it around your back. Now instead of pushing out push UP so that your hands are above your head. This focuses on the bingo wings :)
Bum & Legs
1. Squats with 3 sec pulse Oh the squat our little pelvis readier! These are great to do in the weeks leading up to labour to help open up and strengthen your pelvis area. Stand shoulder width apart, lower yourself into a 'sitting' position. Hold it there for 1 sec then come up a copule of degrees and then back down again. So you are doing 3 x pulses. Finishing by coming back up to standing.
2. Lunges with weights Keep your upper body straight, shoulders back and chin up. Step forward, now lower your back knee to a 90 degree angle. Try and keep your front knee directly above your ankle rather than jutting out in front of it. Your knee doesnt touch the ground. No keeping the weight in your heels push back up to standing.
3. Dyno Leg Lifts Place your dyno under both feet. Use a chair or wall for balance. Standing with legs shoulder distance apart raise your right leg
4. Leg Raises Start off on your hand and knees, back in a neutral position. Lift your leg up to a 90 degree angle then return your knees almost together again then raise up again. Always keep a 90 degree angle in leg.
Make sure to let me know how you are getting on in the comments section!
Visit mummybootcamp.ie for more information on staying fit and healthy during pregnancy.