Benefits and Rules of Body Sculpting Training During Pregnancy

If you have been weight training prior to becoming pregnant, then you may continue your weight training activities during pregnany as long as they are not activities that could result in a loss of balance and you lower your intensity to prevent an increased body temperature and heart rate. Again, the goal during this period is maintenance and not improvement. Therefore, don’t push yourself.

Women who weight training while pregnant should adhere to the following rules:

1. Increase your rest periods in between sets to two minutes in order to maintain a normal body temperature and a low pulse (below 140 beats).
   
   
2. Perform only 2 exercises per body part of 3 sets each.
   
   
3. In order to stay away from reaching muscular failure (point at which it becomes impossible to perform another repetition in good form) choose a weight that you can perform for 12-15 repetitions and perform 8-10 repetitions per set instead.
   
   
4. Eliminate exercises where you have to lay down flat in your back (such as flat dumbbell bench press) since this position can decrease blood flow to the uterus and therefore the baby.
   
   
5. Eliminate exercises that may cause a loss of balance such as lunges and squats. Instead, substitute them for exercises like seated leg curls and leg extensions. As a matter of fact, if you have access to machines, this is the perfect time to use them. Remember our previous discussions on the fact that we prefer to recommend free weights since our body is designed to operate on a three dimensional universe and machines lock us in a two dimensional one? During pregnancy, being locked in a two dimensional universe is a good thing since that would make the exercises safer and would eliminate the possibility of losing balance. Also, by using machines, secondary stabilizer muscles, such as abdominal and pelvic muscles, are not activated. This is a good thing as we don’t want to create any undue stress in these areas at this time. Another reason why machines are more desirable at this time is to prevent joint injuries. During pregnancy, a loosening of the joints occurs. This loosening allows ligaments and tendons to stretch in preparation for delivery. Because of this, there is a higher risk of incurring a soft tissue injury if free weights are used. If you choose to continue using free weights during this period, then remember to pay close attention to your exercise form and to choose your exercises carefully.
   
   
6. Eliminate the Abdominal exercise portion of your workout as we must avoid any exercise that may risk even mild abdominal trauma. In addition, avoid exercises where you have to lay down flat in your stomach. For instance, substitute lying leg curls, by either standing or seated leg curls.
   
   
7. Don’t hold your breath while exercising since by doing so, you can cut the oxygen supply to your baby.

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.