In the not-too-distant past, it was presumed that weight lifting and other resistance exercises might be too stressful and cause injury during pregnancy. However, it is now widely recognized in both the fitness and medical communities that strength training, with appropriate modifications, provides many outstanding benefits to a woman’s overall prenatal and postpartum physical and mental well-being.


Benefits of Strength Training during Pregnancy:

•	Controls excessive weight gain.
•	Reduces or avoids common pregnancy and postpartum discomforts.
•	Builds adequate strength for lifting and carrying your baby and heavy baby-equipment.
•	Improves your overall state of mind during and after pregnancy.
•	Helps you cope better with the stressors of pregnancy and new motherhood.

Strength Training During Pregnancy: A Functional Approach

Prenatal strength training programs should always seek to counterbalance the alignment changes and system-wide functional muscular imbalances that occur in specific muscle groups during pregnancy. To maintain safety and achieve the best exercise-results, you will want to become familiar with the muscles most affected during this time.


Muscles that Weaken during Pregnancy:

•	Hamstring; back of the thigh
•	Gluteals; buttocks
•	Abdominals: more details given below
•	Upper back extensors
•	Low and mid fibers of the Trapezius
•	External rotators of the shoulder girdle
•	Serratus Anterior; scapular depression

For more background on muscular imbalances during pregnancy, please consult the Physiological Adaptations of Pregnancy page of this web site.

Importance of Neutral Spine while Exercising during Pregnancy

When strength-training during pregnancy, select exercises that require you to support and stabilize your spine in the neutral position. These types of exercises, also called core conditioning or functional exercises, train the torso and limbs to work synergistically and improve body mechanics.


Benefits of the Neutral Spine Position during Exercise

•	Supports and protects the spine; strengthens deep core muscles
•	Maintains good posture
•	Prevents or lessens muscular imbalances
•	Avoids many pregnancy related problems such as back pain
•	Distributes the load evenly through vertebral discs
•	Promotes efficient movement
•	Avoids injuries that can occur from weak core-muscles
•	Avoids injuries due to ligament laxity

Integrate Strength Training and Core Conditioning for Best Results

Resistance training exercises that require neutral spine stabilization simultaneously build core control together with strong, powerful limbs, and are far superior to other exercise modalities that either isolate one muscle group or rely on external support to stabilize the spine.

Most traditional resistance machines have back rests or other features that support your spine and torso while your legs or arms perform repetitions. Over time, these types of exercises can do more harm than good. Because the spine is passive in these exercises, it does not need do any work to support itself. Strength and power is developed in the limbs without the necessary corresponding functional strength and control in the torso. What results is a weak, non-integrated core with strong powerful limbs. This sets the stage for injury, and is especially problematic during pregnancy.


Some Exercises that Integrate Resistance Training and Core Conditioning:

Many of the above exercises can be performed seated on a large exercise ball to enhance core muscle activation.

When performing core exercises, always remember to engage the deep abdominal muscles (i.e. tighten your internal girdle) at the start of each exercise, and then maintain the compression of the abdominal wall throughout the entire sequence.

Emphasize Form Over Resistance Level

Remember, resistance training augments everything—both the good and the bad. While always essential, maintaining good form is never more crucial than during pregnancy. As pregnancy advances and the weight of your baby grows, it will become more difficult for you to maintain a neutral spine. Always lower the resistance or weight load to where you can maintain proper positioning without undo effort.


Crucial Tips for Maintaining Proper Exercise Form:

Consider Consulting with a Certified Personal Trainer

Consulting with a certified personal trainer who specializes in pre-and-post natal exercise is highly advisable, especially if you are relatively new to strength training, have a history of injury, or want to have a core strength-training program customized for your pregnancy. She can help you develop basic, necessary skills so that your workouts are safe, well balanced, and effective, monitor your progress as your pregnancy progresses, and adapt your program as needed. Most importantly, a certified trainer can help you to recognize and overcome any poor physical habits that may compromise a strength-training program.


Abdominal Exercises to Avoid during Pregnancy

The abdominal wall is stretched taut by the last half of pregnancy and therefore cannot function efficiently during exercises that flex the upper spine, (exercises like crunches) against the force of gravity. Most traditional abdominal exercises such as crunches and oblique twists, either on the floor or on an apparatus, such as a large exercise ball, as well as Pilates mat exercises that flex the upper spine, should not be performed once the belly has expanded to the point where functioning is reduced. For some women, this could occur as early as the fourth month, particularly if they have had previous pregnancies.


Safe Abdominal Exercises during Pregnancy

Some abdominal exercises can be performed safely throughout pregnancy. Most Transverse Abdominis isolation exercises (either side-lying, standing, or seated) are extremely beneficial and should be included in every workout session. Pelvic Tilt exercises that isolate and flex the lower spine (either standing, against a wall or seated on a large exercise ball) are also valuable to perform on a regular basis throughout your pregnancy. Below are two of my favorite abdominal exercises for pregnant women. Both use a wall to enhance postural awareness.


Two Safe and Effective Abdominal Exercises for Pregnancy

Transverse Abdominis Isolations on a Wall

This exercise should not be a challenge for your thighs. If your legs get tired, move your heels a little closer to the wall.


Pelvic Tilt Exercise on a Wall

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