Dumbbell Roll Exercises for Pregnant Women

Video Transcript

The next exercise we’re going to do for the upper body is going to work the upper back, it’s called dumbbell rolls. You can do this a number of ways, sitting down on a resistance ball or a chair, if you’re not very comfortable with balancing standing up. So go ahead and grab your 1 to 3 pound dumbbells, both hands and you want to place your feet wherever comfortable, it depends on how many months you are, whatever is most comfortable for you. Arms are going to come out in front of you. Abdominals are tight; you’re going to squeeze and exhale, squeezing the shoulder blades together, inhale and lower. Exhale lift, inhale lower. Make sure you keep your head-neck-and back in one line; your arms are close to your body. If this is too difficult for you, go ahead and drop one dumbbell, place one hand on your quadricep and one arm at a time, inhale and exhale. Inhale and exhale. Very important to breathe. If you’re a beginner, I suggest being seated while doing this exercise. For the more advanced exercise, you can come to standing, slightly bending your knees, abdominals are tight, you’re going tot drop the glutes back. You don’t really want deep extension in your knees, arms out in front of you, exhale as you lift, inhale lower. Again the arms come close to your side and inhale lower. Exhale, inhale. Exhale. And again, if you’re an advanced exerciser which means you’ve exercised before pregnancy, you can probably do them standing. If you need to drop one weight, you can do one arm at a time, support yourself on your thigh, exhale as you lift, inhale lower. Exhale lift and inhale lower. Very good. Squeeze and lift and lower. Very good.

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