5 Moves To Develop A Strong Back That Can Help Support Your Baby

We have to confess, when we think about having a more toned body, we think about flat abs, slimmer thighs, or Michelle Obama arms. But think about what one muscle group takes the most beatings in our day-to-day lives: our back. It is strong for everything from going for a run to some yard work to preparing your body for a baby – the back takes a lot of the pressure of your pregnancy, particularly in the third trimester.

Your Best Back Workout

Try these moves for a very strong back. They’re split between the upper and lower back, as both are important.

  1. Pull Downs: At the pull-down machine at the gym, or with a resistance band looped around something sturdy like a banister, sit with your back straight. With a wide grip, keeping your arms more than shoulder-width apart, slowly pull your arms down on the sides of your head, bending the elbows until your hands are in line with your shoulders.

  2. Front Lat Pulldown: In the same position with same bar or resistance band, pull your arms down, keeping the bar/your hands in the same path, but keep your hands in front of your head.

  3. The Seated Cable Row: Sitting at a rowing machine, hold the handle in both hands. Keeping your back straight, pull arms back until your elbows are past your back, keeping your arms bent at 90 degrees.

  4. Bent-over Dumbbell or Barbell Row. Stand with feet shoulder-width apart, bend your knees, and hinge your hips forward while keeping your back straight. Keep your back almost parallel to the ground, and pull dumbbells or a barbell up with elbows bent 90 degrees until your elbows go above your back. You can also do this with one arm, with one knee resting on a bench.

  5. Pull Ups: Hard to do, but totally worth it for the back and all-over toning. With a pull-up bar firmly installed, you can try them jumping, with a looped assistance band, or from a chair with your knees on it.

Complete two sets of 12 for each exercise, working up to three sets.

Adding these exercises into your routine at least once a week can help your body be as strong as it can be for baby. To learn more about how you can prepare your body for conception, make an appointment with us today by giving us a call at 717-747-3099 or clicking the link below to schedule an appointment.

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