It’s a good way to strengthen upper body muscles that can become weakened during pregnancy.
Women’s Health Australia readers can benefit from the Sweat trainer’s upper body session, designed to strengthen upper body muscle groups that can become weakened during pregnancy to help women feel strong as they approach motherhood. An open ended resistance band is the only piece of equipment required for this session. Resistance bands are suitable for all fitness levels and can be adjusted by using different strength bands as well as by adjusting where and how you hold them. It is important to work at a pace that suits you, listen to your body and rest when you need to, as you move through this session.
The Upper Body Mobility & Strength workout is inspired by my new pregnancy program, which is available in the Sweat app I know all of the changes the female body goes through during pregnancy and I am a qualified prenatal trainer. I am proud to be able to support women during this special phase of life to help them stay connected to their body through movement during each stage of their pregnancy journey.
When you are pregnant your body is doing more already so if you don’t have the capacity, the energy or the desire to exercise on top of that, that is perfectly ok. As a women’s fitness trainer, the number one thing I tell all pregnant women is to consult with their health professionals on their journey in regards to exercising. They will help guide you as you go along.
If you are able to exercise while pregnant, I hope you will use it as a reminder to care for yourself and your health. You are not doing this to lose weight or change your body composition, you are moving your body to provide a healthy journey for your baby and your body during this delicate time, and that is the mindset I hope women can carry throughout their postpartum journey.
15 minutes is what it is.
Resistance band and mat.
Good for: upper body strength.
Follow along withKelsey for the entire workout.
Take a few minutes to warm-up before you start working out. A few minutes of arm swings and cat cows can help warm up your muscles, increase your range of motion and reduce your risk of injury.
Shoulder Rotation with Resistance Band
The first step is to hold a long resistance band with both hands in front of your chest in a wide, overhand grip. Place both feet on the floor. This is where you will start.
The second step is inhale. Take a deep breathe. Slowly raise the band above your head using your shoulders and arms. To lower the band behind your back, draw your shoulder blades together and keep them straight. It is important that you support your back with your abdominal muscles.
The third step is inhale. As you raise the band overhead, draw your shoulder blades together. Slowly lower your arms in front of you and use your abdominals to support your back as you return to the starting position. For the number of repeats, repeat.
Band Pull-Apart with Resistance Band
The feet should be placed on the floor slightly further away from each other. If you want to make sure your arms are locked, hold one hand on each end of the recovery band with an overhand grip, and extend your arms in front of your chest. The starting position is this.
Inhale the second step. Take a deep exhale. Pull the recovery band ends backwards and forwards until your arms are in line with your shoulders by using the muscles in your shoulders and back. A small squeeze between your shoulder blades is what you should feel.
The third step is inhaling. Before drawing the ends of the recovery band together to return to the starting position, hold this position for a moment. If you want to repeat the specified number of times, do it.
Bent-Over Row with Resistance Band
Stand on the middle of a recovery band and place both feet on the floor shoulder-width apart. If you want your torso to be parallel to the floor, hinge forward from your hips. The ends of the recovery band should be held with a neutral grip. Your starting position is this.
The second step is inhaling. Let go. The ends of the recovery band should be brought in towards your lower ribs by bending your elbows. A small squeeze between your shoulder blades is what you should feel.
Take a breathe. To return to the starting position, extend your elbow. For the number of repeats, repeat.
Step 1: Plant both feet on the floor while standing in the middle of a recovery band. With your arms extended by your sides, hold one end of the recovery band in each hand. This is where you will begin.
Step 2 is exhale. Take a rest. Raise the ends of the band to shoulder height while maintaining a slight bend in your elbows. When they reach shoulder height, move them forwards to bring them directly in front of your chest, so that you can use your shoulder blades.
Once the ends of the band come together in front of your chest, draw the ends of the band backwards until they are in line with your shoulder blades.
Inhale. To return to the starting position, lower the ends of the band. If you want to repeat a specified number of times, do it.
Standing Chest Press with Resistance Band
With a recovery band around your back and under your arms, plant your feet in a split stance, with your left foot forward and right foot back. If you want your hands to be shoulder-width apart, hold the ends of the band with an overhand grip and extend your arms directly in front of your chest. This is where you’ll be starting.
Inhale. If you want to bring the ends of the band towards you, you have to bend your arms.
When in this position, there is still some tension in the band. You have to place your hands further down the band if there isn’t.
Exhale. Push the ends of the band away from your chest in order to return to the starting position. For the number of repeats, repeat.
Bicep Curl with Resistance Band
Stand on the middle of the resistance tube and place both feet on the floor shoulder-width apart. With arms extended on either side of your body, hold a resistance tube handle in each hand with an underhand grip. This is where you will begin.
Step 2 is exhale. Take a deep breathe. The resistance tube handles should be brought in towards your chest if you bend your elbows.
Take a breathe. To return to the starting position, extend your elbow. For the number of repeats, repeat.
Cool Down
Cool down sessions are recommended by Sweat and Kelsey. A few minutes of walking will help to lower your heart rate and help you cool down after a workout. static stretching is a part of your cool down, where you hold a single position for twenty seconds or longer. Increasing your flexibility and range of motion is the aim of static stretching.
At Men’s and Women’s Health, where she is the Digital Editor, she covers news, fitness, health, style, travel and pretty much anything else. She was previously a Digital Editor at Vogue magazine and has contributed to Vogue Living. She works in digital marketing, social media and branded and editorial content.