Wonderful Mommas to be! Feeling a tad grande? Ha, I can definitely say that I know the feeling! If your pregnancy is healthy and your Doc gives you the green light to continue fitness, keep pushing till that babe comes out 😉
There are so many benefits to exercising during pregnancy! Not only is exercise safe, it is highly recommended!
* maintain strength and muscle tone to support weight gain during pregnancy
* help with balance and stability of joints
* will help build strength and stability for labor
* help you lose weight postpartum and regain strength and stability
* increase self-esteem and your mood
* the endorphins from exercise may increase your pain threshold, which will assist you in the delivery room
*help prevent stretch marks and vericose veins
* being strong will help with the demands that comes with being a new mother
THE INTENSITY 1-10 SCALE
The intensity in which you should exercise really depends on the individual. A great tool to use is the “Rate of Perceived Exertion.” This is a scale from 1-10…1 being zero exertion and 10 being giving it your all! I would recommend working at around a 5-8 on your own personal scale.
PLEASE REMEMBER LADIES:
* your goal is not to increase your fitness level during pregnancy, but to maintain
* if you have never worked out prior to pregnancy, start with 5-10 minutes each day of easy cardio (walking, stationary bike, swimming) and work up to 30 mins/day of light exercise. Talk to your Doctor to discuss a safe exercise plan
*avoid any high risk activities that could put you at risk of falling or contact
* never work at your max 10/10! Again, this is a time for maintenance, not gains in your fitness level
* if you experience any of the following symptoms, STOP and call your Doctor: vaginal bleeding/fluid loss, contractions, dizziness, shortness of breath when at rest, chest pain, decrease in fetal movement, light headed
* bottom line ladies, LISTEN TO YOUR BODY and do only what feels good to you and your baby
HERE IS A QUICK WORKOUT FOR THE WEEKEND 🙂
Laying Hip Raises: 3 sets. 10 reps. 5 second kegel hold at top. Lay flat on your back (we won’t be here for a long period,) place feet flat on ground, arms to sides. Exhale and raise hips towards ceiling, squeezing your gluts at the top. Pause, perform a kegel at the top of each hip raise and hold for 5 seconds. Lower hips back to ground and repeat. Make sure you are breathing!
Swiss Ball Wall Squats: 3 sets. 12-15 reps. performed slow. Either holding leight weight (5lbs) by sides or body weight. Place the Swiss ball against the wall and place your mid to lower back against ball. Feet slightly wider than shoulder width apart. Ensure that your feet are far enough forward that when you squat, your knees DO NOT go over your toes. Squat down, pushing your gluts towards the back wall and pause. As you stand back up, squeeze gluts and perform a kegel
Swiss Ball Seated Shoulder Press: 3 sets. 12 reps. 3-7.5lbs. If you are beginner and are feeling unstable on the ball, perform exercise sitting on a stable chair. Sitting nice and tall (posture ;)) keep core engaged, perform a shoulder press. Exhale as you press up. Inhale as you bring weight back to ears. Try and perform kegels during this exercise. For an advanced modification, alternate lifting your foot up with each shoulder press, and engage those lower tummy muscles to stabilize you.
Modified Jumping Jacks: 30-45 seconds (no jumping) Remember your 1-10 scale!
Stationary Reverse Lunge: 3 sets. 10 reps. Body weight or holding light weight by sides (for advanced.) (Hold on to a chair if beginner for stabilization.) POSTURE – chest up, shoulders back, standing with feet together. Lunge backwards, bringing that back knee towards the ground, keeping back straight, making sure that the front knee is NOT going over that front toe. Start with a half lunge, not going too deep. Again, listen to your body and only perform the exercise within your comfortable range of motion!
Swiss Ball Bicep Curl: 3 sets. 12 reps. Light weight (3-7.5lbs.) If you are beginner and are feeling unstable on the ball, perform exercise sitting on a stable chair. Sitting nice and tall on the ball (posture ;)) keep core engaged, perform a bicep curl. Exhale as you curl up. Inhale as you bring weight back to starting position. Try and perform kegels during this exercise. For an advanced modification, alternate lifting your foot up with each bicep curl and engage those lower tummy muscles to stabilize you.
Modified Plank Hold: 3 sets. 15-30 second hold. From forearms and knees, keep core engaged, perform plank hold. Keep a nice flat back. If you feel pain in lower back, stop exercise.
Modified High Knees: 30-45 seconds NO Jumping. March on spot, lifting opposite arm and knee simultaneously
I was lucky that my pregnancy was healthy enough to work out until the day that I was induced! Based on the size of my belly, I definitly got some funny looks…one gentleman even asking me “should you be in the hospital?” 😉 Wear that bump proud ladies and if your Doc gives you the green light, keep moving 🙂
IMPORTANT: Make sure that you are cleared by your Doctor prior to starting any fitness program!