Push-Up for Upper Body Strength in Pregnancy

Upper body strength is often overlooked–especially for women and it seems to drop off our radar entirely during pregnancy as we begin to think more about core, pelvic floor and lower body strength.

The thing is, upper body strength is vital to maintaining alignment, overall strength and stability as well as to prepare for the work of delivery and postpartum care!

You see, once baby arrives, you will be carrying the most adorable weight you can imagine! Instead of being bulky and metal, it will coo and gaze into your eyes with love–lucky you! It will also wiggle and squirm and will require upper body strength and stability to stay safe and stable as you find yourself multitasking to open and close strollers, lug diaper bags and car seats. So, start that training now and be fully prepared and strong for all that is upcoming!

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A few reminders:

As always, make sure to follow general prenatal and postpartum exercise guidelines and be sure you have clearance from your provider to do so.
If something doesn’t feel right, don’t do it!
For more on prenatal exercise guidelines, go here
For more on postpartum exercise guidelines, go here

Remember to utilize your diaphragmatic exhale breath as this effectively aids in accessing your core and provides stability to push through the “sticking point” of all challenging exercise.

Let’s Push-Up!

Training for your specific needs and goals right up until delivery!

I love my committed, strong and passionate clients!

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

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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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How To:

Kneel on the floor with face down
Place hands flat on the floor with arms extended
Hips should be extended with head and spine in neutral
Align shoulders above wrists
Keep elbows at sides while bending them to lower to the floor
Do not let belly touch the floor
Maintain straight line and neutral alignment from head to feet
Exhale as you push back up through the sticking point
Repeat x 15 reps for 1-2 sets or as tolerated

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Notes & Modifications:

Additional variations include pushing up against a counter or other raised surface (ie: step or bench) to reduce intensity of movement and to allow for more space as belly expands
Be sure to stand with enough distance from surface to allow for body to stay in straight line and neutral alignment from head to feet with arms extended

For a video demonstration, go here

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**Always receive clearance from your provider prior to beginning any form of exercise and listen closely to your body, respecting as it evolves each and every day!**

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So, have you added the push-up into your exercise routine?! How did it go? Drop a comment below! As always, thank you for reading!

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What are you doing to stay strong during pregnancy?! Please feel free to reach out directly (maura@bodiesforbirth.com); I’m always happy to help!

You can work with me one-one-one via Skype or in-person. Visit www.bodiesforbirth.com to learn more!

Join us in our private Facebook group for ongoing support and access to me for answers to all your pregnancy and postpartum related fitness questions!

If you found this helpful, share widely!! Thank you!

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