Momma-to-Be Strength Training Routine

Just because you are pregnant doesn't mean you have to give up on exercise. Aside from yoga, strength training will help an expectant momma stay strong and healthy during her pregnancy, aid in her labor, and be helpful once the little one arrives. Here's a routine you can follow throughout pregnancy that will work your entire body. I recommend using a lightweight pair of dumbbells (two to five pounds) to avoid straining your changing body. As always, before beginning any new exercise routines, consult your doctor.

Side Leg With Shoulder Press

Work your shoulders and outer thighs with this exercise this exercise

• Stand holding a dumbbell in each hand, with your elbows bent.
• Put all your weight into your right leg. Take a breath in and as you exhale, simultaneously raise your arms until they're straight while lifting your left leg out to the side. You should feel your glute med working — that's the muscle on the side of the pelvis. Do not arch your spine or lift your hip up. Do keep your shoulders and pelvis in one straight line. Move slowly and with control in order to stay balanced.
• As you inhale, slowly lower your hands and your left leg back to the starting position. This counts as one rep. Repeat for a total of 10 reps. Then do 10 more on the other side.

Bent Over Lateral Raises

Strengthen your shoulders and upper back with this basic move

• Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
• As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
• Complete one set of 10 reps.

One-Legged Push-Up

Push-ups will strengthen your entire upper body (just what you'll need in order to carry a newborn in a car seat). Add a booty lift in there and you'll turn this into a multitasking move

• Come onto your hands and knees, so your shoulders are above your wrists and your hips are above your knees.
• Extend your left leg straight behind you so it's parallel with the floor. Engage your abs and try to keep your heel in line with your hips.
• Now do a push-up by bending your elbows out to the sides as you lower your torso toward the floor. Then straighten your arms pushing yourself back up into place.
• Repeat for a total of 10 push-ups, maintaining steadiness and control, keeping your abs and back strong, and continuing to extend your left leg straight out.
• Repeat 10 more push-ups with your right leg lifted.