Dear Coach: I’m Pregnant and Squatting Hurts My Knees!
I was pregnant with my first child when I started working out regularly. At the time, I had no idea how much it would affect me physically or mentally. Nowadays, after having two children of my own, I am even more aware of the physical effects that pregnancy has on your body.
So why do so many women fail to train? Is it because they are afraid of hurting themselves? Or is it because they don’t want to risk injury during their pregnancies?
The truth is, there’s nothing wrong with being scared. But if you’re not going to take any chances, then you need to get yourself into shape before getting pregnant.
And what better way than by starting your training program now while you’re still at the height of your fitness and health?
You might think that you’ve got all the time in the world to exercise, but that isn’t necessarily true. If you’re pregnant, you may have to give up some of those things like running marathons or competing in sports where strength is required.
So here’s my advice: Take baby steps until you feel ready to start squatting heavy weights and lifting them overhead. Then once your strength levels are established, move onto heavier weight and higher reps.
There are even some exercises that you can do while you’re still pregnant:
-Stability Ball Abdominal Crunches on the floor and on an incline. This exercise is perfect for your pregnant mama!
-Stability Ball Plank Holds, starting with 30 second holds and working your way up to 2 minute holds (or longer if you can).
-Stability Ball Leg Curls to strengthen your hamstrings and glutes.
Sources & references used in this article:
Lindy Fitness by RA Bradley – 2008 – Bantam
Frankenstein, based on the novel by Mary Shelley by R McCombs – lindyfitness.wordpress.com
The Choice by N Dear – 2011 – books.google.com
The dear one by IM Gaskin – 2003 – Bantam