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	Pregnant Women Pump Iron by Kelly Burgess Reprinted from PregnancyToday.com

Everyone wants to come out of their pregnancy with a flat stomach and toned muscles. While the first might take a while, the toned muscles are something that can be maintained through much of a pregnancy. Keeping up with upper body work will give results that will last well beyond delivery.

There are many benefits to maintaining upper body fitness in pregnancy besides just the cosmetic. "Studies have shown that strength and conditioning done throughout pregnancy may help prevent the typical aches and pains of late pregnancy," says Christie Hadley, a certified personal trainer for Babyfit.com. "It also helps to keep from losing muscle tone and getting back into shape more quickly after pregnancy."

Beyond that, adds Lisa Stone, a mother of three and founder of Fit For 2 Inc., after the baby is born, a new mom needs a lot of upper body strength to carry the baby, the diaper bag, the stroller and often a toddler, too. Still, as with anything involving pregnancy, a few cautions are in order.

"While pregnancy is an excellent time to maintain strength and fitness, it is not the time to attempt to increase strength or muscle tone," says Stone. "In fact, if your strength training was very vigorous before you became pregnant, pregnancy may be a time to back off a little as the joints loosen and balance shifts. But don't give it up altogether."

In addition to that advice, the usual safety tips apply:

Always get a doctor's approval before beginning or continuing an exercise program.
Avoid any back-lying exercises after the first trimester.
If you feel any discomfort, stop and consult your physician.

Once your doctor gives you the go-ahead, these are some great exercises to maintain tone and strength in the upper body:

Wall Push-ups
Stone calls wall push-ups the perfect pregnancy exercise. They're done standing up and require absolutely no equipment whatsoever. Your pregnant body acts as the weight.

Basic Exercise: Stand up against a wall, as close as your belly allows. Place your hands on the wall at shoulder height and width. Take two steps back so you're leaning against the wall. Contract your abdominals (think of pulling the baby into your body with your abdominal muscles). Knees should be slightly bent. With your weight on your arms, slowly lower yourself toward the wall, then push slowly away from the wall. Concentrate on using the muscles of the chest and upper back. As you go toward the wall, you're squeezing the muscles of the upper back. As you push away, you're squeezing with your chest. This basic position works the chest and upper back.

Variation One: Turn your fingers in toward each other on the wall. The rest of the body should be in the basic position. Perform the exercise with hands turned in. This position works the triceps.
Variation Two: Spread your hands farther than shoulder-width apart. The rest of the body is in the basic position. Performing the exercise in this position works the outer part of the front chest, just in front of the armpits.
Variation Three: Place your hands higher than shoulder-width apart on the wall. The rest of the body is in the basic position. This position targets the upper part of the chest around the collar bone.

Stone says these exercises can be performed daily because there is no significant weight involved. Together, these exercises work the entire chest and upper back and the shoulders, biceps and triceps. Perform two sets of eight of each exercise (you can do more if you’re comfortable).

Bands and Bells
Although the wall push-ups are a great all-over-conditioning routine for the upper body, people who love working with bands and dumbbells may want to try a few of their favorite upper body exercises modified for minimal strain on the back. Here are some that Hadley recommends:

Lateral Raises: Hold the weights (weights should not be very heavy: Use whatever weight you feel comfortable with, and consult a physician if necessary) in your hands with palms facing your body. Your arms should be down at your sides, elbows straight but not locked. Feet should be shoulder-width apart with knees slightly bent. Slowly lift your arms up and out to the side to shoulder level. Lower your arms to the starting position. This exercise strengthens the shoulders and upper back.
Bent over Rows: Stand in a lunge position with a weight in the same hand as the back leg. Or, using a band, place one end of the band under the front leg and hold the other end in the hand that is holding the weight. Use the other arm to lean on the front, bent leg. Lift the dumbbell to bring the elbow up and even with the shoulder. Lower and repeat. This strengthens the shoulders, biceps and back and improves posture.
Bicep Curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Hands should be relaxed in front of legs with palms facing out. Knees should be bent and your spine should be straight. Slowly raise the dumbbells to shoulder height. Lower and repeat. To use a band, stand in a slight lunge position with the band under the front leg. Hold the ends of the band in your hands with palms facing out and raise and lower your arms.