Right to Bare Arms

With the warm weather quickly approaching and tank tops in the near future, I find this to be the perfect time to work on our arms. I find it especially important for mums-to-be because we need strong arms to support us when we are pushing the little one out. Also, once the baby is born, you will need those arms to carry and soothe your baby. So without further delay, lets get right to the exercises!

First Trimester:

Push-ups:

1. Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles.

2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.

3. Exhale and push yourself away from the floor. Don't lock your elbows, and don't bend your back.

4. Modifications: If you are not strong enough, you can drop your knees to the ground, but make sure you keep your back straight, abs engaged.

5. Do 10-15 reps., 1-3 sets.

Tricep Push-ups:

     1. Lay hands under shoulder, position hands closer in so both index and thumb fingers form a triangle. Position body off the floor, extended arms, abs engaged, back straight. (Note, if your hips drop, please start off on your knees until you get stronger, the exercise if just as effective. If it is still too difficult, it can be performed against a wall)

      2. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended.

      3. Do 10-15 reps., 1-3 sets.

Bicep Curl:

    1. Sit on a stability ball with your feet flat on the floor. Keep torso erect with rib cage lifted and abdominals contracted.

     2. Hold a dumbbell in each hand, palms facing front, arms straight down and elbows close to the waist.

     3. Exhale as you bend your arms to curl the dumbbells toward your shoulder, keeping your elbows still.

     4. Inhale as you lower the dumbbells to starting position.

     5. Do 10-15 reps., 1-3 sets.

Seated Front Raise:

    1. Choose a pair of dumbbells(1-5 pds) and sit on the end of a bench with a straight back and feet close together.

     2. Hold the dumbbells at your sides with your arms extended using an Overhand grip (palms facing the behind you). This is the starting position.

     3. Begin by raising your arms out in front of you until your arms are just above parallel to the floor. Keep a slight bend in your elbows.

     4. Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position. If at the end of the first set, you feel like you can continue without a break, you should go up in weight.

     5. Do 10-15 reps., 1-3 sets.

Second Trimester/Third Trimester:

Ball Squat with Bicep Curl:

1. Start by standing with dumbbells and the middle of your back leaning against the ball, and the ball against the wall.

2. Legs should be shoulder distance apart, slowly lower yourself down, butt toward the floor. Your knees should stop when it gets to a little lower than 90 degree angle.

3. With your elbows by the side of your body, raise and curl the dumbbell up to your shoulders, and slowly lower back to your sides.

4. Contract your glutes(bum) and push yourself up to starting position

5. Repeat for 10-15 reps, 1-3 sets.

Lateral Raise:

1. Holding a 2- to 4-pound dumbbell in each hand in front of thighs with elbows slightly bent. Palms face each other. Bend over slightly with hips and knees bent slightly.

2. Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

3. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.

4. For advanced posture, you can add rotation to activate core.

5. Repeat for 10-15 repetitions for 1-2 sets.

 Tricep Press Back:

1. Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end. (or if you are working out from home, use a chair as illustrated.

2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

3. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.

4. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position. 

5. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.

6. Pause, and then lower the dumbbell back to the starting position.

7. Repeat for 10-15 reps per side. 1-3 sets.

Resources:

http://fitandfabmommies.com/?p=193

http://www.livestrong.com/article/306139-arm-workouts-for-pregnancy/

http://www.ehow.com/how_3190_proper-push-up.html#ixzz1qFoAjRB8

Upper Back Power

Strengthening your upper back early on in your pregnancy will help to prevent backaches and maintain good posture throughout your pregnancy. As our bump gets bigger, mummies-to-be have a tendency to hunch forward, resulting in rolled shoulders and caved-in chest. This can cause tight chest muscles and weak/tight upper back and shoulders because the muscles are now out of alignment and pulling forward. The muscles can continue to get weaker as the baby is born and mums are breast-feeding. But this can all be fixed with some simple exercises to correctly and safely strengthen the upper back.

Of course, I’m sure we know many people with office jobs who sit in front of their computers all day who can also benefit from many of these strengthening exercises, so please pass on the info!

1st Trimester:

Chest opener:

1. Stand with your back against a wall, feet hip-width apart.

2. Place your hands against the wall near your ears on your temples and open your elbows wide until they’re flat against the wall.

3. Slowly bring your elbows toward each other, keeping your back against the wall. Squeeze your shoulder blades together, keep your shoulders relaxed and flatten your elbows against the wall

4. Do 3 sets of 20–30 reps, resting 30–60 seconds between sets. Stretch can be done   throughout pregnancy.

Seated Row:

1.  Get a medium to heavy resistance band for this exercise. (Green, red, or blue)

2. Wrap the resistance band around a sturdy object in front of you (or use a door attachment). You have the option to sit or stand. Make sure there is tension on the band and the bend is about chest-height.

3. Hold the handles in each hand, arms straight out in front with the palms facing each other.

4. Keep the shoulders relaxed and down and only pull the elbows back to about torso level.

5. Return to start and repeat for 1 0-15  reps, 1-3 sets.

Fly Combo:

1.     Sit erect on the edge of a chair, knees bent and aligned over your ankles. Hold a light- to medium-resistance band or tube in front of you at shoulder height, straight, palms down, hands about 6 inches apart. Keep your shoulders relaxed and pull in your belly so you don’t slouch.

2.     Next, pull your arms apart and bend your elbows down toward your waist; band will end up near your breastbone

3.     Straighten arms to return to starting position and repeat for 12–15 reps.

4.     After the last rep, lower arms so the band is at chest height. Squeeze shoulder blades together, bending elbows out and back. Straighten arms and repeat for 10–15 reps for 1-2 sets

5.     For more resistance, bring hands closer together, choking up on the band. Builds strength and endurance in upper-back and rear-shoulder muscles.

Lateral raise

1. Holding a 2- to 4-pound dumbbell in each hand in front of thighs with elbows slightly bent. Palms face each other. Bend over slightly with hips and knees bent slightly.

2. Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

3. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.

4. For advanced posture, you can add rotation to activate core.

5. Repeat for 10-15 repetitions for 1-2 sets.

2^nd Trimester:

Cow/Cat Pose

1.  Start on your hands and knees in a tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

2.     As you inhale, curl your toes under. Let your belly drop, and slowly raise your chin toward the ceiling. (Cow Pose)

3.     Exhale, and drop the tops of your feet back to the floor, round your spine, and drop your head and look at your navel. It should look like a scared cat. (Cat Pose)

4.     Repeat for 10-15 repetitions for 1-2 set. This exercise can be perform throughout pregnancy unless you have diastasis recti.

Wall Push-up

1.     Stand at arm’s length from a wall and place your hands on it at about chest height, fingers spread.

2.     Separate your feet to hip-width apart and slightly bend your knees.

3.     Contract abdominals so your head, neck, back and hips are aligned. Squeeze shoulder blades together and relax shoulders, then bend elbows without flaring them outward, and bring chest toward wall.

4.     Without rounding your upper back, return to starting position by using your chest muscles, then repeat.

5.     To make the exercise more difficult, use a kitchen counter or bathroom sink instead of a wall. Strengthens chest and shoulders; increases stabilization of upper-back muscles.

6.     Repeat for 10-15 repetitions for 1-2 set.

 Alternating pullover

1.     Sit on the floor with knees bent and feet flat, then lean back against several firm pillows. Your head should be higher than your belly

2.     Hold a 3- to 5-pound dumbbell in each hand, resting the head of the dumbbells against your thighs. Your arms should be extended, palms facing in and elbows slightly bent.

3.     Contract the abdominals to bring your back down toward the floor. Keeping your torso motionless and your rib cage and shoulders relaxed, slowly lift your right arm overhead, bringing the top of the dumbbell toward the floor in an arc.

4.     Using your back and upper-chest muscles, pull arm back up and over your body, in an arc, to the starting position.

5.     Repeat with the left arm, and continue to alternate arms until you do all reps (1 rep equals doing the move with both arms). For variation, do the exercise with both arms moving together.

6.     Repeat for 10-15 repetitions for 1-2 set.

3^rd Trimester:

Wall Push-up

1.     Stand at arm’s length from a wall and place your hands on it at about chest height, fingers spread.

2.     Separate your feet to hip-width apart and slightly bend your knees.

3.     Contract abdominals so your head, neck, back and hips are aligned. Squeeze shoulder blades together and relax shoulders, then bend elbows without flaring them outward, and bring chest toward wall.

4.     Without rounding your upper back, return to starting position by using your chest muscles, then repeat.

5.     To make the exercise more difficult, use a kitchen counter or bathroom sink instead of a wall. Strengthens chest and shoulders; increases stabilization of upper-back muscles.

Cow/Cat Pose

1.     Start on your hands and knees in a tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

2.     As you inhale, curl your toes under. Let your belly drop, and slowly raise your chin toward the ceiling. (Cow Pose)

3.       Exhale, and drop the tops of your feet back to the floor, round your spine, and drop your head and look at your navel. It should look like a scared cat. (Cat Pose)

4.     Repeat for 10-15 repetitions for 1-2 set. This exercise can be performed throughout pregnancy unless you have diastasis recti.

Shoulder Shrugs

1.     Stand holding dumbbells to the side, feet hip distance apart, knees slightly bent.

2.     Elevate shoulders and squeeze them up towards your ears(as high as you can without pain or discomfort), then hold for 2 seconds, and release.

3.     Repeat for 10-15 repetitions. One to two sets.

References:

http://www.fitpregnancy.com/workouts/prenatal-workouts

Core Conditioning

When we’re pregnant, most of our musculoskeletal changes happen in the core. What exactly is the core?  The core is comprised of deep abdmoninal muscles known as the transverse abdominus which is what keeps you waist slim, and the small muscles in our back. Also included are all the close-by muscles and joints like our pelvis and our hips. So when the low back starts acting up, you know the culprit is your core. But this can be reduced by strengthened your core and back muscles. (hopefully you have been doing that prior to conceiving, but if not, I will provide you with several exercises to keep you fit through pregnancy)

“If you go into pregnancy with strong abdominals, you’re going to prevent back problems, have an easier time pushing during labor, and recovery is going to be better,” says Julie Tupler, R.N., co-author of Lose Your Mummy Tummy (Da Capo Press, 2004).

We need to focus on strengthening the core because as our baby grows, 30% of us will experience diastic rectus, the splitting of the abdominal wall. This is similar to the zipper of your pants coming down if you put too much pressure on it. But unlike a zipper, our abdominal wall will zip back up with careful exercise. 

Before we go into exercises, lets break down what muscles does what in the core.

·      Rectus Abdomius is the superficial layer of the abdominals. It is what gives you the six pack look and helps you bend forward.

·      Internal Oblique and External Oblique is the intermediate layer of the abdominals. These muscles run oblique from the pelvis to the spine and rotates your waist. (like when you turn to put on your seatbelt)

·      Transverse Abdominis is the deepest muscle layer of the abdominals. It's similar to a corset and runs horizontal attaching to the spine, giving a slim appearance to your waist. Considered to be one of the most important muscles in spinal stabilization and helps prevent back pain.

·      Multifudus is the group of muscles that run between the vertebra in the spine and provides extension and rotation to the waist.

·      Pelvic Floor Muscles is the muscles that run from the pubic bone in the front to the tailbone in the back. They provide support for the organs in the pelvis. These are the internal muscles used to stop the flow of urination.

So now you know the function of all these fun muscles, lets discuss ways to strengthen what safely.


First: Breathing technique to use when preforming these exercises are expanding the belly as you breathe in and flatten the belly back into your spine as you exhale. The last part is key, because if you don’t do it, you are not working your core!

First Trimester:


Roll Ups

1. Lie on your back with your feet flexed, legs together, extended and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don’t touch the floor. 


2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up. 


3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms. 


4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you’re back in the starting position.

5. Repeat five more times.



The Hundred
1.  Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor. 

2.Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts.

3. That’s one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it’s more important to control your abdominals and keep your back flat on the floor.)



4. But if its easy, extend your legs out.


Knee Folds

1. While lying on your back, place your feet flat on the floor, hip-width apart. Your hands should be at your sides, palms down, pressing slightly into the floor.

2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you’re sitting in a chair. 


3     3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor.

     4.  Repeat twice more, alternating legs.

Plank
1. Lower onto all fours into a table top position. Make sure wrists are directly under your shoulders to prevent strain on the wrists.

2   2. Lift both knees off the floor. Keep back nice and flat, so that the body forms a straight line from top of head to base of foot.

     3. Hold for 10-30 seconds. Drop knees slowly down and repeat 2 more times.

   

     4. Pictures show variations from beginner to advanced. If you already have a strong core, you can try the advanced version once you can hold the plank intermediate(picture 2) for 90 seconds. 




2^nd Trimester


Pelvic Tilt
 1. Lower to all fours into a table top position with hands directly under the shoulders, knees under your hips, and spine neutral.

      2. Inhale and gently tilt the pelvis forward

3    3. Exhale and gently pull your belly button in as you tilt your pelvis backwards up towards the ceiling into a cat pose.

4    4. Repeat both poses for 10-15 repetitions, 1-2 sets.

Modified Hinge
1. Lean back onto your elbows in an incline position. Elbows should be under the shoulders.

2    2.  Bend your legs as close to your body without causing discomfort. No more than 90°.

3    3. Slowly with a count of 6, extend both legs out with toes reaching towards the ceiling. Slowly bring it back to bent leg position.

4    4. Repeat for 10-15 repetitions, 1-2 sets. Keep in mind to keep your core engaged and back neutral.

Plank
1. Lower onto all fours into a table top position. Make sure wrists are directly under your shoulders to prevent strain on the wrists.

2    2. Lift both knees off the floor. Keep back nice and flat, so that the body forms a straight line from top of head to base of foot.

      3. Hold for 10-30 seconds. Drop knees slowly down and repeat 2 more times.

3^rd Trimester

Modified toe-taps
1. Lean back onto your elbows in an incline position. Elbows should be under the shoulders.

2   2. Bend your legs as close to your body without causing discomfort.

3   3. Slowly with a count of 6, bring the left toe down to tap the floor and bring it back up on a count of 6. Repeat with the right side

4   4. Repeat both sides for 10-15 repetitions, 1-2 sets. If you find the exercise fairly easy, you can straighten your legs. Keep in mind to keep your core engaged and back neutral.


     5. Picture shows the position you back should be in.

Modified Roll up
1. Start in a seated position with legs bent wider than 90° and knee falls open to the side. Lean slightly back as this will be your starting position.

2   2. Slowly curl your spine, looking towards your belly button and roll down to the point you feel your core engaged, and then slowly roll back up to starting position. Please perform this exercise slowly and with care.

3   3. Repeat for 10-15 repetitions for 1-2 sets.


     4. Picture shows position of upper body, please widen your legs to accommodate your belly. 

Stay tuned for next Monday's post on how to strengthen your upper back! 

References: Imrisek, Natali. 2009. Understanding What Muscles Make Up The Core.