How to Use Dyna Bands for Fitness While Pregnant

Dyna bands are resistance bands used in strength training exercises. They can be safely used to work out muscles while you're pregnant. Building and maintaining muscle strength can help prevent excess weight gain, make labor smoother and speed postnatal recovery.

Instructions

Difficulty: Moderately Easy

1. Work out your arms and back with a seated row. Sit on the floor with your legs straight out in front of you. Wrap the middle of the band around the arches of your feet and pull the ends towards your stomach. Building strength in your back will balance your belly while you are pregnant.
2. Wrap the band around your back and pull the ends forward to work your arms, shoulders and chest.
3. Tie the Dyna band around your thighs and get down on all fours. With a straight or bent leg, lift one leg up in the air or out to the side. These exercises work the thighs, hips and buttocks.
4. Stand on the Dyna band and pull the ends upward with bent arms or straight arms. From this position you can work out your biceps, shoulders and triceps.
5. Control the tension when you use the Dyna bands by shortening or lengthening the slack you allow. The shorter the slack, the more resistance the band will provide.

Tips & Warnings

• Dyna bands are either sold individually or in packs that include a variety of resistance levels. Different colored bands are associated with different resistance levels.
• Check your local health club for group fitness classes using Dyna bands for professional instruction in different moves.
• Put Dyna bands in your suitcase when traveling. They are lightweight and easy to carry.
• Avoid lying flat on your back when you use Dyna bands in the later months of pregnancy or you may get dizzy when you rise.