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You're pregnant!?!?
Whether the response is whoo-hoo or uh-oh; ready or
not, that baby will come and the best way to enjoy those
36(+) weeks of transformation is to relax into the change.
It doesn't take a ground breaking clinical study to
know that inevitably physical, emotional and hormonal
changes come with the pregnancy badge. However, studies
repeated show that women who exercise regularly return
to their pre-pregnancy weight, have better regulation
of blood glucose levels which is important for reducing
the risks of gestational diabetes and let's face it,
they simply feel better.
The Benefits
of Exercising for Two
Exercise during pregnancy
has more benefits than the post partum bounce-back. The
benefits for both mom and baby assist in their overall
wellbeing both during the pregnancy and postpartum. The
effects of exercise on unborn children actually can offset
the plaguing epidemic of childhood obesity. One study
conducted by researcher James Clapp M.D. found that kids
born to mothers who exercise vigorously during pregnancy
end up slimmer and smarter than those whose mothers do
not exercise except walking during pregnancy.
Clapp cited in his book
"Exercising through your Pregnancy", the following
benefits to a pregnant woman who maintains an exercise program:
1. Improved muscle tone
and cardiovascular fitness
2. Lead to a better appearance and posture
3. Lessen some of the discomforts of pregnancy
4. Strengthen the muscles needed for labor and delivery
5. Quicker recovery
The elements of any sound
fitness program will always include strength training, aerobic
exercise and flexibility. We've put together a no-nonsense
Total Body workout that doesn't make you feel maxed out but
maximizes your time.
Dr.s Orders
Before you begin any exercise program, check with your doctor
and get a physician's clearance to rule out any possible exercise
related contraindications. Due to the changes that occur in
pregnancy, be mindful of bending forward which can cause dizziness,
heartburn and place undue stress on the lumbar spine. Conditions
such as hypertension, bleeding, cardiac arrhythmia and other
afflictions can be potentially injurious.
Flexibility &
Stretch
Stretching and flexibility is about relaxing and releasing
therefore it should never include momentum or discomfort.
Pilates or Yoga type poses are great way to incorporate choreographed
structured flexibility exercises and most times include modifications
for your growing belly. As always, be sure to get your physicians
approval before engaging in any type of exercise program.
Here are a few simple safety tips to follow when stretching:
Always warm up; stretching
cold muscles increases your risk for injuries. Try walking
at a slow pace simply to get the blood pumping through your
muscles.
Simple
effective strength training
Upper
Body
Biceps curl
Holding a 3-5lb dumbbell in each hand, relax your arms to
each side with your palms forward and wrists relaxed. Keep
your elbows at your sides bend both arms bringing the weight
up to the shoulders, slowly lower to the starting position
and repeat 8-10 reps
Triceps pushback
Holding 3-5 lb dumbbell, standing feet staggered one in front
of the other bend elbows position weights at your hips, hinge
from the elbow extending the arm behind you without locking
the elbow. Bend the elbow to release and repeat
Chest Press on the
ball
Start from a seated position on the Swiss ball. Slowly walk
out until your lower to middle back is supported by the ball.
Your feet should be slightly further than hip width apart.
Start with the dumbbells at a 90 degree angle at your elbow,
palms facing away from your body. Slowly push the weights
straight up above your chest, keeping them in line with shoulders.
Slowly lower back to the starting position. (Special Instructions
Do NOT perform this exercise on a hard, flat surface after
the 1st trimester. If you do not have a Swiss ball, this exercise
can be performed on an incline bench. If at any time you feet
faint or out of breath, discontinue lying on your back.)
Modified push up
Begin by getting down on yours hands and knees with your hands
just outside shoulder width and slightly forward of your shoulders.
Your knees should be directly aligned with your hips. Keep
your abdomen tight and your spine in a neutral position. Bend
your elbows and lower chest to 90 degrees at the elbows. Push
up so that your arms are straight, making sure your elbows
aren't completely locked.
Lower Body
Wall squats
Place Swiss ball between your lower back and a wall. Lean
against the Swiss ball with your feet firmly planted about
12" in front of you. Grasp one dumbbell in each hand,
arms at your side, palms facing the body. Slowly lower into
a comfortable squat and hold it there. EXHALE: Raise the dumbbells
at your sides to shoulder level, keeping elbows slightly bent.
INHALE: Lower slowly with control to the starting position
to complete one rep.
Forward lunge
Stand with your feet about 6 inches apart from each other
toes pointed forward. Hold onto a chair or wall for balance.
INHALE: Step forward with one leg and lower your body to 90
degrees at both knees. Don't step out too far. There should
be 2-3' between your feet at this point. Keep your weight
on your heels and don't allow your knees to cross the plane
of your toes. EXHALE: Push up and back to the starting position
to complete one rep. Repeat all reps on one leg, then switch
to complete one set.
Step ups
Stand about a foot in front of a step or riser that is about
12-18 inches high. Your feet should be a little less than
shoulder-width apart. Allow your arms to hang comfortably
down by your sides. They will stay in this position during
the exercise. Keep your back straight and step on the riser
with your right foot. With a steady and controlled motion
slowly pull yourself up onto the bench using only your right
foot. Step off the bench with your left foot first and then
the right foot until you are again standing in front of the
riser. Repeat but this time starting with your left foot first
again concentrating on lifting your body up with the left
leg. Do the same number of repetitions for each foot alternating
each repetition.
Back
strengthener/Core stabilization
Bird dog (opposite
arm/opposite leg)
Kneel on your hands and knees, placing hands below your shoulders
and knees directly beneath your hips.EXHALE: Raise right knee
off the floor, extending leg behind you, parallel to the floor
as you also extend your left arm in front. Hold for 1-3 counts.INHALE:
Lower your arm and leg back to the starting position, rounding
your back like a cat. (Try to pull your navel toward your
spine, forming a straight line with your body before rounding
your back.)
Side Plank
Start by lying on your side, bottom arm bent, legs straight,
feet staggered one in front of the other (not pictured). Your
elbow should be directly below your shoulder. Place free hand
on your hip. Flex feet and balance on sides of feet. Use abs
to lift hips off the ground, keeping body as straight as possible.
Hold for 10-30 seconds. Repeat 1-3 times and switch sides.
Kegel/Pelvic tilt
Begin kneeling on all fours. Your hands should be directly
under your shoulders, knees directly under your hips, spine
neutral. INHALE: Gently tilt the pelvis forward, dropping
hips toward the floor. EXHALE: Pull in your abs as you tilt
your pelvis backward, up toward the ceiling to complete one
rep.
Yoga
stretch for relaxing
Glute stretch
Begin on hands and knees. Supporting your weight with your
hands, slowly bend your right leg, tucking your right knee
into your left hip. Simultaneously, extend your left leg straight
behind you, toes down. Your weight should be balanced between
the outer portion of your bent right leg and the front of
your left leg.
Lower your hips towards the ground. You should feel a stretch
in the buttock of your right (bent) leg. If your flexibility
allows, slowly lower your upper body and head towards your
bent knee. Hold for 15-30 seconds. Relax, and switch sides.
Repeat 2-3 times.
Corner Stretch
Stand in the corner of a room, facing the walls, feet planted
about 2-3 feet away from the corner. With feet flat and legs
straight, place right palm on the right wall, left palm on
the left wall, fingers pointing upward. Your wrists should
be in line with your shoulders. Bending at the elbows, lower
your body toward the corner, elbows pointing backward. You
should feel this stretch across your chest and shoulders.
Hold for 15-30 seconds.
Repeat 2 times.
*
For optional exercises, modifications and demonstrations check
out babyfit.com, fitpregnancy.com and epregnancy.com
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