Safe and Effective Resistance Band Pregnancy Exercises

Pregnancy

 

Fitness and exercise should be an important part of everyone’s lives. They help people maintain their sense of well-being and live healthier lives. This is especially true for a woman’s health during pregnancy. The importance of a regular exercise program while a woman is pregnant cannot be underestimated. It not only benefits the expectant mother and her body as a whole, but it is also advantageous for the unborn child. However, safety is crucial when developing prenatal workouts. Here are some safe and effective resistance band pregnancy exercises to consider.

1. Lateral Back and Upper Body Pulls–Begin by grabbing the ends of the resistance band and extend arms overhead. Stretch the bands out above the head until a nice, comfortable strain is achieved. Then, lower the stretched band to torso level and return to the overhead position. That cycle represents one complete rep. A person should try to hold that stretch for one minute or longer (if comfortable). However, if that is too much of a strain, they should try to complete 30 repetitions of this exercise by holding the stretch as long as possible. As an individual does these exercises more often and becomes fitter, they will be able to tolerate the strain of the exercise for longer periods.

2. Bent Over Rows–Start off by grabbing the ends of the resistance band and bend over from the waist. Loop the resistance band around each foot (similar to Mickey Mouse ears) and cross the ends. Leaning forward and keeping the arms tucked close to the sides of the body, a person should pull the ends of the bands upward towards the chest, and then, back down towards the ground while squeezing the shoulder blades together. Once again, an individual should try to hold that stretch for at least one minute. If that is not possible, they should try to complete 30 repetitions of this exercise and hold the stretch as long as possible.

Pregnancy

3. Opposing Muscle Groups–Begin by grabbing the ends of the resistance band, position it around the person’s back, and under their armpits. Wrap the ends of the bands around the hands or use the handles if the resistance bands have them. Then, extend the arms out forward as far as comfortable, with elbows bent, and touch both hands together. Then, bring the arms back towards the chest wall. Again, a person should try to hold that stretch for one minute or longer. If that is not possible, complete 30 repetitions of this exercise by holding the stretch as long as possible.

4. Chest Fly Exercises–This exercise requires the same placement of the resistance band and is an extension of the Opposing Muscle Groups exercise that was covered in number 3. The difference is that once a person’s arms are extended forward, with elbows bent, and both hands are brought together initially, they should continue this exercise by extending their arms out sideways and drawing their hands back together in the center. As with the previous exercises, it is important to hold that stretch for at least one minute. If that is not possible, complete 30 repetitions of this exercise and hold each stretch as long as possible.

5. Biceps Curls–Of all the exercises described in this article, this is the simplest and most well-known exercise, but it is also quite effective for bicep and core strengthening. Start off by grabbing the ends of the resistance band and loop the resistance band under both feet so that the person is standing on top of it. Then, wrap the ends around the hands or use the handles of the bands, pull in an upward direction towards the sky, and then, back down towards the ground. As with all of these exercises, an individual should try to hold that stretch for at least one minute. Otherwise, they should try to complete 30 repetitions of this exercise by holding the stretch as long as possible.

The safe and effective resistance band exercises listed above are appropriate for both genders, as well as most age groups, but they are particularly beneficial for women during pregnancy. Fitness and exercise should be an important part of everyone’s daily lives. Exercise helps people live longer and healthier lives, as well as maintain their overall sense of well-being. A woman’s health during pregnancy can be vulnerable and subject to many forms of stress. As a result, the importance of prenatal workouts cannot be underestimated. A regular fitness routine not only benefits the expectant mother and her body on many levels, but it is also advantageous for the unborn child. However, safety is a key consideration when developing a fitness program for pregnant women. Thus, these safe and effective resistance band exercises can be utilized by women before, after, and during pregnancy, as well as any time of the year.

Opinion Written and Edited by Leigh Haugh

Sources:
Fit Pregnancy–Pilates Mama: Pilates for Every Trimester
Pinterest–Fit Pregnancy
National Strength and Conditioning Association–Resistance Training During Pregnancy: Safe and Effective Program Design
All Article Images Courtesy of WikiMedia Commons – Creative Commons License

3 Responses to "Safe and Effective Resistance Band Pregnancy Exercises"

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  3. garrydev   April 17, 2016 at 9:31 pm

    I am definitely biased as I sell resistance bands. However, as you’ve mentioned, they are a fantastic and safe fitness tool that anyone can use. I’m saving thousands of dollars every year since giving up the gym membership. Took them all over Europe last year too and didn’t have to search for a gym.
    Thanks for a great article.

    Reply

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