
Is It Safe To Do Push Ups During Pregnancy Or Early Postpartum?
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.
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Muscle Groups Trained & Benefits:
The push-up strengthens the muscles of the upper body including:
- core
- deltoids (shoulders)
- upper back
- chest
- triceps (back of arms)
- biceps
BENEFITS-
- 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.
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Some ask is it safe to do push ups during pregnancy or early postpartum?
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Anytime your abdominal wall is âloadedâ 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.
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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.
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*exercise in pregnancy should be checked with a qualified physicianÂ