Your body undergoes many changes when being pregnant for the sake of supporting the growth and birth of the newborn. We all know & listen to older people saying that pregnant women need rest during pregnancy. However, there’s a negative impact on the health of mother & child if the physical activity was refrained especially if the mother was already not doing any exercise or moves before her pregnancy.
Fortunately, pregnant women nowadays are more aware about the importance of physical activities during their pregnancy. They even have special prenatal workouts developed for them.
Maya Nassar - competitive fitness model will show us how she trains regularly at SLR Gym to maintain a good physical health, for her & her baby. Maya Trains three days per week to keep her muscles strong enough to recover after delivery.
Here are five great exercises given by Samer Kazanji - Personal trainer at SLR GYM and a certified prenatal instructor:
Chest Fly Exercises – It Trains the chest:
Wrap the ends of the bands around hands and extend your arms forward. With elbows bent, touch your hands together initially; you continue this exercise by extending your arms out sideways and drawing your hands back together in the center.
Dumbbell Front + Lateral Raise - It trains the shoulders & Back:
Stand with a dumbbell in each hand; position your feet shoulder-width apart. Without bending the elbows, raise your arms out to your sides until they are at shoulder level. Pause for a second at the top of the movement, and then slowly lower the weight back to the starting position.
From the original start position you will raise the arms back up, but instead of going out to your sides, raise them straight out in front of you. Pause, and slowly lower the dumbbells back to the starting position. Repeat these two moves one right after the other as many times as you can for 60 seconds.
Incline Chest press:
Lie back on an incline bench with a dumbbell in each hand at the top of your thighs. Use your thighs to help push the dumbbells up and lift the dumbbells one at a time so that you can hold them at shoulder width. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Keep in mind, lowering the weights should take about twice as long as raising them.
Reverse cable fly:
Stand facing twin pulley cables positioned close together and approximately shoulder height. Grasp stirrup cable attachment in each hand. Step back away from machine so cable is tight. Stand with feet spread out. Point elbows outward with arms straight or slightly bent. Pull stirrups out to sides, maintaining firm elbow position throughout exercise. Return to original position and repeat.
Push Ups – either on the knees or on the feet:
A push-up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body.
Join SLR Gym if you’re pregnant, they can assist you with every tiny detail & train you with love & care.
Call them on +961 76 496 999