Push-ups are the best way to work that upper body while you're pregnant. Push ups are a great way to build strength so you are better equipped to hold and lift your little one.
Muscle Groups Trained & Benefits:
The push-up strengthens the muscles of the upper body including:
- deltoids (shoulders)
- upper back
- triceps (back of arms)
- Upper body strength may be utilized during labor and delivery for support and stability in some squatting positions.
- Upper body strength will most certainly be utilized postpartum as you care for baby!
- Upper body strength helps to maintain alignment and core stability.
- In combination with core activation and diaphragmatic breathing, TVA (transverse abdominis) and core are strengthened.
Some ask is it safe to do push ups during pregnancy or early postpartum?
Anytime your abdominal wall is “loaded” i.e. putting extra pressure on the tissues by doing pushups or planks, you can worsen your diastasis recti. We still do pushups, but in a functional way so as not to load the abs. Below is a general guide as to each trimester and then postpartum we suggest working backwards once you have the all clear.
First Trimester Push-Ups
- Start in a modified push-up position with hands and knees on the ground.
- Be sure your hands are directly under the shoulders as you lower down towards the ground.
- Push back and return to starting position and repeat.
Second Trimester Push-Ups
- Start in push-up plank position.
- Reach the right hand sideways during the push-up.
- Alternate sides bringing one hand to the center between reps
Third Trimester Push-Ups
- Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
- Bend your elbows until your nose almost touches the wall.
- Reverse the movement and push your body back to the starting position. Continue for 15 reps.
*exercise in pregnancy should be checked with a qualified physician