Yes, even walkers can benefit from strength training. Strong muscles help prevent injury and enhance your walking performance. But if you're pregnant, get your doctor's okay before you try any resistance training. Your modified sense of balance can affect your form and cause injury. Start with one set of eight repetitions on each side, working up to two sets of 15. Train every other day with warm muscles; never strength-train with cold muscles.
What to do: Stand up tall, feet hip width apart. Step your right leg forward until it reaches a 90-degree angle, making sure your knee doesn't creep over your ankle.
Muscles trained: Buttocks, hips, thighs
What to do: Step both feet up on a stair or exercise bench, allowing your heels to hang over the back. (Choose a spot near a wall so you can grab it for support.) Raise yourself up on your tiptoes, hold for a second or two, then roll your heels down slightly below the step.
Muscles trained: The back of your lower leg
What to do: New moms can do the traditional style. Lie on your stomach. Place your hands at shoulder level, slightly wider than your shoulders with your fingers pointing forward. Bend your elbows and lower your body down, hovering a few inches above the floor. Return to starting position. Pregnant women can stand facing a wall. Place your palms on the wall at shoulder height, slightly wider than your shoulders. Place your legs at a 45-degree angle to the wall. Bend at the elbows and hover a few inches from the wall. Return to starting position.
Muscles trained: Chest, shoulders, lower back