How should I do strengthening exercises during pregnancy?

To do strengthening exercises during pregnancy, add one exercise at a time to focus on getting it right and to test whether you have pain after a particular exercise. If you do, then either your technique is incorrect or it's not the right exercise for you. Pay attention to how you are performing the exercise.

Once you are successfully performing the exercise, then layer on the next. Each time you add a new strengthening exercise, don't change anything else about your program. This way, you'll be able to isolate which exercise may be causing pain.

When your abdominals are stretched out by the baby, it will be harder to find and activate them. Be patient; it will come. Focus on keeping your spine flat, and you will automatically turn on those hard-to-find abdominal muscles.

Strengthening exercises generally require 5 to 10 repetitions for one to two sets or until fatigue or compensatory movements occur. Just a little bit of strengthening is needed to effect a positive change. As always, quality is more important than quantity.

Strengthening exercises only need to be performed two to three times per day.

Stretching exercises are generally held for 30 to 60 seconds. During pregnancy, performing two to five repetitions is usually all that's needed to experience a positive effect. I typically ask my clients to commit to performing their stretches as often as possible (two to five times each day) during the first week or two to aggressively reduce their symptoms.

In fact, the all-fours rocking stretch is so effective, I ask my clients to perform this every time they experience pain. It should always feel good to perform the stretching exercises, so this really shouldn't be a hard sell. You should feel that your pain has decreased as a result.

After the symptoms have abated, you can cut down on the frequency of stretching and find the ideal number of times needed to keep your pain at bay. I recommend doing them at least first thing in the morning and last thing before bed, as most people's back pain is aggravated during sleep.

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