The benefits

One of the best things you can do for yourself and your baby is to stay active during pregnancy. It will help you handle those nine months plus the labour and delivery, more easily; as well as the physical demands after the birth: carrying the baby, dealing with stress and lugging infant paraphernalia around.

Weight training, in particular, helps prepare you for the hard work of labour and new motherhood. Our at-home strength-training programme, with options for working out at the gym, is just what you need to help maintain muscle tone and your current level of fitness. In addition, try to participate in an aerobic activity of your choice at least three times a week for a minimum of 20 minutes. As with any exercise during pregnancy, it's best to talk to your doctor before beginning our workout routine.

The workout

If you were strength training prior to pregnancy, do 1-2 sets of 8-15 reps 2-3 times a week. Otherwise, start with 1-2 sets of 8-10 reps twice a week.

1 ONE-ARM ROW

Place your left hand and left knee on the seat of a chair. Lean forward, holding a dumbbell in your right hand; keep right arm straight, palm facing in (A). Bend right elbow, pulling dumbbell towards waist, and pause (B). Return to starting position and repeat for reps; switch legs and repeat with other arm. Recommended weight: 2-3,5kg.

Gym option Use one cable of the seated cable row machine. Strengthens middle back and biceps.

2 CURL AND LIFT

Sit on the edge of a chair with your knees bent, feet flat on floor. Hold a dumbbell in each hand, arms straight and by your side, palms facing in. Bend elbows, raising forearms parallel to floor (A). Lift arms up to shoulder height, keeping elbows bent, upper arms parallel to floor (B). Lower arms back to sides, then return to starting position; repeat for reps. Recommended weight: 2-3,5kg.

Gym option Same. Strengthens biceps and shoulders.

3 SEATED AB

Sit on the edge of a chair, knees bent, feet flat on the floor. Keeping abs tight, lean back so only your upper back and shoulders are supported by the chair back (prop a pillow behind you if necessary.) Inhale and hold, then exhale and bend right knee up towards chest (shown). Lower foot to floor, then alternate with other leg. Repeat for reps.

Gym option Same exercise, using an incline bench. Strengthens abdominals.

4 CHEST FLY

Sit on the chair propped by a pillow. Bend your knees and place feet flat on floor. Holding a dumbbell in each hand, extend arms directly above your chest, elbows slightly bent, knuckles touching (A). Inhale, open arms out just to the point of a mild stretch without arching your back (B). Exhale and press arms together; repeat for reps. Recommended weight: 2-5kg.

Gym option Use the chest fly machine. Strengthens chest, front shoulder and triceps.

5 PLIE

Stand with your left side to the back of a chair and your toes and knees turned out about 45 degrees, left hand on chair for support and right elbow bent at an angle, right hand on hip. Bend knees, lowering torso as much as possible without shifting pelvis (shown). Press into your heels as you straighten legs to return to starting position; repeat for reps.

Gym option Same exercise, holding onto back of incline bench. Strengthens quadriceps, hamstrings and buttocks.

6 STANDING HAMSTRING CURL

Attach an ankle weight to your right ankle and stand facing the back of a chair with feet slightly separated. Bring right foot slightly behind you, toes touching the floor, knee bent (A). Bend your right knee upward and flex foot to bring right heel towards buttocks (B). Return to starting position and repeat for reps, then switch to other leg and repeat. Recommended weight: 1-2kg.

Gym option Use a seated or standing hamstring curl machine. Strengthens hamstrings.

Caution!

Stop exercising and see your doctor if you experience any of these symptoms:

• chest or calf pain


• if you feel dizzy or lightheaded


• fever


• vaginal bleeding


• shortness of breath


• back pain


• persistent headache


• absence of usual foetal movement



• Stay hydrated by drinking two additional glasses of water for every hour of exercise.

Get it right

• Always begin your workouts with a 5-minute warm-up such as walking or marching in place. End with a 5-minute cool-down that stretches every muscle worked.


• Keep your abs contracted, navel pulled towards spine and tailbone pointing down.


• Keep your neck relaxed when pulling your shoulder blades back and down.


• Most standing exercises, unless otherwise noted, should be done with feet hip-width apart; use a wider stance if needed to accommodate your growing belly.


• Use slow, controlled movements to protect your joints, which tend to become loose during pregnancy.


• Breathe! Inhale through your nose before you go into the move and exhale as you execute the move. Don't hold your breath.


• Don't grip weights too tightly; this can cause blood pressure to rise.