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Weight Lifting While Being Pregnant
Can we lift weight during pregnancy? Well, your body goes through a lot of physical changes during pregnancy. Your uterus expands to make room for the baby and your side and hip joints loosen up to prepare for the delivery. At this point, introducing any new exercise regime that will change your body further or put it under stress, is not advisable. But if you have been following a workout regime for a long time before pregnancy, then it will not have any impact on your pregnancy. This article will tell you all about the benefits of weight-lifting and other exercises during normal pregnancy.
Lifting Weight While Pregnant: Is It Safe?
If exercising in the gym and weightlifting is a part of your daily routine, then there is no problem in continuing it during pregnancy too. But if you have never done any heavy exercise in the past, then pregnancy is definitely not the time to introduce any new form of exercise in your life.
Even if you are an athlete, you must consult your doctor about whether or not you can continue exercising the way you have been. If you have a normal pregnancy, your doctor may give you a green signal, but if there are any complications in your pregnancy, then your doctor may forbid you to exercise. Weight lifting for pregnant ladies may especially be forbidden for women who are at the risk of premature labour may be asked to stop lifting weights after the first trimester.
Weight Training Exercises For Pregnant Women
Athletes or sporting women can benefit from all kinds of pregnancy weights workout. Some of the good options are free weights, resistance training using resistance training machine and resistance bands, and simple weight training using your body weight. All these exercises strengthen your muscles and keep you fit throughout the pregnancy.
Techniques For Weight-Lifting During Pregnancy
Healthy weight lifting practices during pregnancy are crucial during pregnancy because your skeletal and support system is changing, and you are more prone to problems.
Whenever you lift a weight from the ground, bend at your knees and not at your waist. Also, keep your back as straight as possible while pushing up with your legs to get on your feet. Avoid any jerking or sudden movements while lifting weight during pregnancy. Also, as you progress in the pregnancy, use lighter weights than you did before, cut down on the number of repetition, use proper breathing techniques (ask your trainer about it) and take breaks in between the exercises.
Tips For Weight Training In Pregnancy
Irrespective of what regime you pick, it is important to remember that you need to keep decreasing the intensity of your workout as the pregnancy progresses. Here are a few tips for weight training during the three trimesters.
First Trimester
The first trimester is all about exhaustion, unpredictable nausea, and mood swings. To keep your mind relaxed and diverted you can continue with mild workout and weight lifting regime.
It is advisable to carry on with your regular weight training in early pregnancy but review your techniques. Use slow and controlled movements while lifting weights. Don’t get carried away in the momentum as sudden movements and jerks and could the developing foetus. Also, it is important that you continue to breathe throughout the weightlifting exercise and keep the pelvic floor firm.
Second Trimester
The preferred position for weightlifting during the second trimester should be a seated position. Standing for too long without moving around can make blood pool in your legs. Lying on your back after the 16th week is not recommended as it may put pressure on one of your veins called the vena cava. Standing or lying on your back after the 16th week can make you dizzy and weak. There are also chances that you may develop varicose veins during this phase. If you notice the development of varicose veins, then be sure to wear support stockings under your workout pants.
If you have any weightlifting exercise in standing position, then arch or flatten your back so that you don’t lose your balance due to the growing bump. Also, you can move around and vary your positions while weight lifting to avoid aches and pains. Remember the thumb rule: tighten your pelvic floor muscles and breathe normally.
Third Trimester
As you progress in the pregnancy, you will have to cut down on repetitions and reduce the weights. You will also have to change your exercise routine as your bump will come in the way of many types of equipment. You can try free weights.
The use of resistant bands is advisable during the third trimester. Be careful while lifting and replacing weights as there is an elevated risk of you dropping it on your bump.
Lifting weights over the head, and with arms outstretched is a no during the last few months of gestation. It may strain your back and that can be super risky. Also, avoid lifting weights from the floor.
It’s is going to get harder during the last trimester to carry on with weightlifting exercises due to the growing bump and the risk of losing balance and falling over. So, take extra care and stick to light weights and very simple exercises. Ensure that you always have a prenatal trainer around you while you indulge in your exercise routine.
Dangers Of Lifting Heavy Weights
The most common question that is on every pregnant ladies mind is 'what happens if we lift weight during pregnancy?'
Lifting heavy weights during pregnancy can be dangerous. Here is why you should avoid lifting heavy weights during pregnancy. We will also tell you how much weight can a pregnant women lift.
Injuries and Pain: Your muscles, joints and ligaments are weaker during pregnancy. Hence, you may get hurt easily if you don’t take care. Your lower back has higher chances of getting injured when lifting heavy weights.
Falls: As your belly gets bigger, your center of gravity will shift making you more vulnerable to falls. When you bend forward to lift heavy weights, there are high chances of you losing balance and falling. Falling can be very dangerous especially during the third trimester of pregnancy.
Reduce the weights: Experts suggest that you must cut down on your weights by 25 percent. Dr Judith Reichman, in an article for NBC News online, suggests that if you were lifting 50 lbs before pregnancy, then during pregnancy you should bring it down to 37.5 lbs. That is how you will decide safe weight to lift during gestation.
Benefits Of Weight Training In Pregnancy
Weightlifting for pregnant ladies has some amazing benefits for them and can help through childbirth.
There are many benefits of weight training in early pregnancy. If you exercise by taking all necessary precautions you will have a shorter labor, fewer complications, shorter hospital stays, lower risk of pre-term birth and less pain during labor.
Your baby too will benefit from your weight lifting. Your baby will have stronger blood vessels, will be at minimal risk of suffering from cardiovascular problems, their brain matures faster and they can handle the stress from labour better.
If you lift weights or exercise under the guidance of a prenatal trainer, you will benefit more from the workouts. The pelvic tilts can help reduce the back pain, seated leg curls will prevent any knee pain in future, and plank exercise will curb back pain during pregnancy.
Childbirth is a period of great stress for both you and the baby. Weight lifting and other forms of exercise under the supervision of a trainer conditions both of you for the final event. These exercises will season your body, build your confidence and prepare your body to handle stress better.
Labour is the most strenuous process of pregnancy. It is important that you are prepared for it mentally and physically. Weightlifting, as a part of prenatal exercise, has numerous benefits during labour. It will allow you to focus on your natural movement to make labour easy, it will also help you to align your body for childbirth, and the overall mobility of your muscles will increase.
Types Of Weight Lifting You Can Choose
There are quite a few weight-lifting exercises to choose from during pregnancy. Just ensure that you choose weights that are lighter and will comfortably allow you to perform repetitions. And after the first trimester avoid any exercise while lying on your stomach or on your back.
Here is a list of few weight-lifting exercises you can do at home or at the gym, and their benefits.
Seated Cable Row and Lat Pull Down For upper and middle back: As your breasts become bigger, your shoulders will tend to slouch forward. This exercise will help you to strengthen the muscles between your shoulder blades that will counter the slump.
Seated Chest-Press For Chest: This exercise will create muscle balance in the upper body.
Biceps and triceps for arms and shoulders: This will help in strengthening your arms and keep them toned.
Leg Extension and Seated Leg Curl For Lower Body: As your belly grows your quadriceps and hamstrings bear the weight of your pregnancy. This exercise will strengthen both.
Plank For Core Exercise: This exercise will keep your abs strong and prevent pregnancy-induced back pain.
Strength Training At Home: For weightlifting exercises and strength training at home, two dumbbells weighing between 3 to 8 pounds are safe weights to lift, a sturdy chair and a resistance band. You can do 1 or 2 sets of 8 to 12 repetitions of each of the exercises mentioned below.
Triceps overhead extensions
Biceps curls
Lateral raises
Squats
Please consult your doctor before starting any pregnancy weight workouts at home to ensure that it is safe for you. Remember, all women are different, and all pregnancies are different too!
With an extensive list of benefits, safe weight training during pregnant is more of a boon than a curse. But this is only applicable to women who are already into weight training way before pregnancy. Starting weight training or any other new form of exercise during pregnancy is not recommended. All you need to do is take it easy, consult your doctor, workout under the supervision of a prenatal trainer, vary your exercise routine, focus on different muscle groups, use lighter weights, keep your breathing steady and listen to your body. As long as you take care, weight training will help you to tone up, improve your posture, strengthen your muscles and make labour easier.
Also read: Exercises You Should Avoid When Pregnant
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Baked Mac Cheese
This classic American dish made with pasta is also known as Macaroni Cheese or Macaroni pie. Here the macaroni pasta is baked with cheddar cheese. It is a hit among kids and the adults love it too!
To this basic recipe you can add flavourings of your choice while making the sauce like ground beef, bacon, garlic etc.
Serves
Preparation Time
Cooking Time
4 People
10 minutes
45 minutes
Ingredients
2 cups (app. ½ lb) Colavita Gomti (Macaroni Pasta)
3-4 tbsps (tablespoons) breadcrumbs
2 tbsps Parmesan cheese
For The Sauce
3 tbsps butter
3 tbsps all purpose flour
2 cups milk
½ tsp (teaspoon) salt
1/4 tsp black pepper powder
3/4 cup Cheddar cheese
1/4 cup Mozzarella cheese
2 tbsps Parmesan cheese
Method
Step 1
Heat a pan over medium low heat and add the butter. Once it melts, add the flour. Mix it and cook it for about a minute.
Step 2
Add the milk little by little while constantly stirring till you get a nice sauce. Add salt and pepper and switch off.
Step 3
Add the grated cheese and cover the pan. The heat of the sauce will melt the cheese.
Step 4
In the meantime, cook the pasta as per the instructions on the pack.
Step 5
In a deep big pot bring plenty of water to a boil. Add salt and the pasta.
Step 6
Cook till the pasta turns soft but not mushy. Drain the water and add it to the sauce.
Step 7
Mix the pasta with the sauce till the sauce coats it nicely.
Step 8
You can serve the mac and cheese as such or go ahead and bake it. Baking takes it to a whole new level.
Step 9
Put the macaroni cheese in a baking dish or a casserole.
Step 10
Spread the bread crumbs and parmesan cheese on top.
Step 11
Drizzle few drops of olive oil on top of the bread crumbs.
Step 12
Bake in the over preheated at 400 degree F (200 degree C) for 20 minutes or till the sauce bubbles up and the top is browned.
Step 13
Baked macaroni and cheese is ready to be served with a fresh side salad.
Step 14
Enjoy your delicious Colavita baked mac and cheese cuisine with your family or friends.
Nutritional Information
Serving Size 1/2 cup
Calories
347
Calories from Fat
140
Total Fat
15.5 g 24%
Saturated Fat
8.9 g 45%
Trans Fat
0.0 g
Cholesterol
76 mg 25%
Sodium
1 mg 0%
Potassium
181 mg 5%
Total Carbohydrates
36.6 g 12%
Dietary Fiber
1.1 g 4%
Sugars
2.3 g
Protein
14.6 g
Vitamin A
9%
Vitamin C
1%
Calcium
25%
Iron
12%
* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation..
Tips:
The left over mac and cheese can be used to spread on a toast and make a quick macaroni sandwich.
Mac and cheese can also be used as a filling to make samosas or rolls.
If you want a healthier option, cook some vegetables like broccoli or celery and puree it. Add the mac and cheese, the vegetable puree and some stock and boil it. You will get a cheesy soup in no time.
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10 Things Kids Learn from Travelling
Fear of new places, need for familiarity, stubbornness in having their wishes fulfilled, are the characteristics we see in a lot of children around us. One of the reasons for this is, lack of exposure to the larger world around us, and the awareness that there is a larger reality than ours out there.
Travelling as a family – parents and children included – is one of the most enriching experiences that one can enjoy and make memories of. While it definitely opens up our perspective as individuals, for a child – it does much more.
10 Things That Children Pick From Travelling
1. Homework is not the biggest problem on the planet
It gives children a good view of lives of others, who lead a very different life from our own. Watching other children of their own age living in poverty, or how they spend their day in another part of the globe can be an eye-opener for our kids.
2. New places are not so bad
A lot of children, we meet today face severe anxiety when they reach a new place. The fear of the unknown and a need for familiarity have them scooting for cover every time they visit a new place. Over the time and with ample travel, children begin to explore the fun of new places and experiences. This will help them get over their anxiety.
3. Understanding people isn't that difficult
Travel helps children to judge people well. Gauging strangers’ feelings and understanding what they are trying to convey by studying their body language or taking cues from their hand movements, help children deal with strangers as they grow up.
4. I too can be independent
Under the watchful eyes of their helicopter parents, most children lack this trait, nowadays. However, travel allows children to gain confidence in them, and become independent as their own survival skills are put to test in situations.
5. Plans don’t always work
The one thing that is confirmed about a vacation is some plans may not work. It is important that a child is exposed to the fact that not all plans work out. They get to experience first-hand, that, in spite of extensive planning undertaken, things have its own way of shaping out.
6. We should live each moment
Today, children get easily trapped in the rat race of fast paced life. Travel is one way of teaching our kids to savour each day – in a similar way as they live up each day of the vacation.
7. The ‘destination’ is just the last part of the journey
Very often, we teach children to have their eyes on the goal, thus, effectively encouraging them to believe that the journey does not matter. This myth can be completely busted through travels that will exhibit the contrary to them.
8. Understanding different cultures helps us appreciate them
Travel teaches our children to understand and appreciate different ways of life and develop respect for all cultures. It will also show them how various thought processes and philosophies can co-exist peacefully on this planet.
9. Finding more about history is far from boring
Travelling to historical locations or even digging out the historical significance of any location can make a world of difference in your little one’s understanding of the context and subject. It also improves a child’s appreciation of study of history.
10. Practical skills are as important as classroom lessons
Finance management (figuring which memorabilia can be accommodated within the budget given), language skills (picking up local words on travel), travelling light (!!) are just some of the on-the-go skills that your child will definitely benefit from.
They say, travel makes us a better person. No reason we can’t start young with our little or not-so-little ones. Read more
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First cry actually listen to all mothers and lil ones cries😇
Hello mothers, This is my first post here. I am writing this straight from my heart. First of all, I Thank god we have first cry here ... to listen to our first cries...(not joking at all) be it be from initial months or be it a older ones. First cry have always been with us .I first logged in after I gave birth to my child. It helped me to gain peace as I had so many questions after delivery which even I can't ask to my mother.Breastfeeding was one of those special one. Now I understand why mothers cherish those moments . They make you more n more near to your child..so what are you waiting for ,Login mothers and ask any questions that comes to your mind about well being of your child. For eg: why they get hiccups or y they vomit. How to increases breast milk and how to make peace with devil teeth.how to avoid antibiotics and how to make the diet chart. Apart from this ,am happy that we even get all the international products at a decent or original price. I simply love this app as watever I think of for my child I find it here.The best part is we get the original product here.Book anything which U need or want to spoil your kids with.. all is here.....Thank you First cry for delivering us smile in this pandemic too when life was not so easy . You made it all. Next post I will be sharing my daughter fav dishes. Truth is she doesn't have any but m still trying .i only feed her home made foods . Stay tuned for potty training ,what products to buy and how to be charged because the process is hard for mothers specially working ones because we tend to sit more..,coming up next .... till then bye n tc ... login and install this app. Read more
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There are a few factors to consider when choosing a sippy cup for a baby or toddles. With so many choices out there. I had been looking for a training sippy cup for my daughter, so that she would drink some water while weaning. I tried quite a few sippy, that she didn’t take to before i put my hands on baby hug weighted straw sipper. It just took a day to get used to the straw and now she is in love with it and tends to drink more than usual water from it. The weighted straw is a great idea and its spill proof which is an added bonus. The water does not spill or leak when tilted or shaken. My daughter is in love with the Babyhug weighed straw bottle and does not allow me to leave home without it.

What we liked?
Soft silicone straw is gentle on the baby’s teeth
Swipe lid to open and close the bottle easily and it keeps the straw clean too
Lightweight enough to carry around and the easy grip sides are perfect for the little ones and makes its easy to hold
Weighted straw enables the baby to drink water till the last sip
No leakage, its valve ensure that there is no spill of water
Dishwasher safe and can be sterilised
It's available in three colour pink, blue and yellow
It's made of safe material, it's BPA free and non toxic
No choking hazards, as the bottles has no detechable parts
It's brand value
Suggestion:
Missed the handles on the side or strap for on the go move
The bottle could have been made a little more colourful and attractive for the child
Sippy cups can help a baby transition to a regular open cup from a sipper. Multiple usage and practice can make most infants get use to the sippy cup. Read more
Rashmi has added a new answer
Expecting Mom due in 6 months
3 hours ago
Q. Q.Asktheexperta# I m an expecting mother of 29 yrs. LMP 10 Feb 2024 . my husband's HPLC report shows thalassemia minor trait while mine is hb d Punjab trait . can we continue with this pregnancy ??
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. Well you should check with your gynaecologist for that she has to go through all the reports and the issues that you are facing you and your husband and accordingly she can tell you what is the situation how your child is going because lot of things depend upon how the child is growing
Dr Sameer awadhiya has added a new answer
Expecting Mom due in 1 month
2 hours ago
Q. Hi doctor, I had scan on 33 weeks 2 day, it stated that AC and HC Is <2.3% which is corresponding to 31 weeks. So overall growth of baby avg is 31 week and 2 days.
will there be any issue with the baby.I have attached my report
Dr Sameer awadhiya
Paediatrician
1 hour ago
A. For the query asked needdhs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Online consultation can also be taken and the expert will give you the proper answer .
Dr Ghouse has added a new answer
Guardian of 0 children
1 hour ago
Q. I am having pain on my right breast while breastfeeding. Latching position is correct. it is a mix of burning sensation and pain. Pain lasts for few minutes after breastfeeding also
Dr Ghouse
Paediatrician
1 hour ago
A. nipcare ointments ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
1 hour ago
Q. When baby movement starts??
Dr Ghouse
Paediatrician
1 hour ago
A. 5-6 months ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
1 hour ago
Q. hello dr..I am 39 weeks 3 days pregnant, AFI level 8 is this normal?and normal delivery possible for me? Is the fluid enough for up to 1 week?Do I need a drip? please suggest me.
Dr Ghouse
Paediatrician
1 hour ago
A. the levels are on the lower side. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sarika gupta has added a new answer
Expecting Mom due this month
5 mins ago
Q. Hi.. Priyanka kalra doctor..I am 39 weeks 3 days pregnant, AFI level 8 is this normal?and normal delivery possible for me? Is the fluid enough for up to 1 week?Do I need a drip? please suggest me.
Sarika gupta
Mom of 2 children
4 mins ago
A. Hello there ma’am please do not worry about it too much and it is quite difficult to say anything about it without personally examination and proper reports evaluation. So better to consult with your treating gynaecologist in person as she knew the exact health condition of your pregnancy and can guide you better.
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