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Pregnant Women Pump Iron

Strength With Upper Body Work

By Kelly Burgess

Although the wall push-ups are a great all-over-conditioning routine for the upper body, people who love working with bands and dumbbells may want to try a few of their favorite upper body exercises modified for minimal strain on the back. Here are some that Hadley recommends:

• Lateral Raises: Hold the weights (weights should not be very heavy: Use whatever weight you feel comfortable with, and consult a physician if necessary) in your hands with palms facing your body. Your arms should be down at your sides, elbows straight but not locked. Feet should be shoulder-width apart with knees slightly bent. Slowly lift your arms up and out to the side to shoulder level. Lower your arms to the starting position. This exercise strengthens the shoulders and upper back.
• Bent over Rows: Stand in a lunge position with a weight in the same hand as the back leg. Or, using a band, place one end of the band under the front leg and hold the other end in the hand that is holding the weight. Use the other arm to lean on the front, bent leg. Lift the dumbbell to bring the elbow up and even with the shoulder. Lower and repeat. This strengthens the shoulders, biceps and back and improves posture.
• Bicep Curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Hands should be relaxed in front of legs with palms facing out. Knees should be bent and your spine should be straight. Slowly raise the dumbbells to shoulder height. Lower and repeat. To use a band, stand in a slight lunge position with the band under the front leg. Hold the ends of the band in your hands with palms facing out and raise and lower your arms.

Want to see more?

• Exercise Your Way through Pregnancy
• In the Swim of Things
• Pregnant? It's Not Too Late to Start Exercising
• Talk about it!