The Do's and Don'ts of Exercise During Pregnancy

So you're pregnant?! Congratulations! Now what? Maybe you exercise regularly, maybe you don't, but this is a time when you really want to get in shape and prepare for labor and baby! Here are my do's and don'ts....

Do…

·         Exercise during your pregnancy! Research has shown that regular exercise at moderate to somewhat hard levels of intensity during pregnancy has positive benefits that include reduced fat deposition and retention, shorter and less complicated labors, higher energy levels during and after pregnancy, fewer physical complaints, and a quicker postpartum recovery.

·         Continue with what you are used to doing (consult your physician, but unless you have have prior complications you can continue to exercise as before).

·         Talk to your doctor before starting a NEW workout routine

·         Hire a trainer who is Pre and Post-Natal certified.  You want advice from someone who is well qualified.

·         Remember your pelvic floor muscles and exercise them daily.

·         Listen to your body. If it doesn’t feel right, modify or eliminate it.

·         Always stay well hydrated.

Don’t…

·         Start a new Fitness Routine without consulting your physician

·         Participate activities that could result in falls or injury, especially after the first trimester (horseback riding, bicycling, skiing, etc.)

·         Lie on your back for extended periods of time after the first trimester (abdominal exercises are encouraged, but not lying on your back for periods of time). See a personal trainer for recommended exercises.

·         Exercise at maximum intensity. Pregnant women should exercise at a level that feels moderate.

Exercises

Ball wall squat- Place ball mid to lower back against a sturdy wall, feet shoulder width apart and about a foot out in front of you. Squat just as if sitting into a chair; knees at 90 degrees. Hold a few seconds and return to stading. Repeat 15-20x

Crunches on Ball- Lay on ball with it positioned under your mid to upper back; hips angled down towards floor. Hands gently behind the head crunch, lifting shoulders up and sqeezing abdominals and tilting hips forward. Hold for 2 seconds and release. Repeat 15-20x

Seated Bicep Curl- Sit tall and upright on the ball with feet shoulder width apart. Hold abdominals in tight. Hold 5-8lb weights at your side. Curl to your shoulders and bring back to start. Repeat 15-20x

Seated Overhead Press- Sit tall and upright on the ball, abs in. Hold weights up at 90 shoulder angle and 90 degree elbow. Press weights up and overhead to almost touch them together. Bring back to start. Repeat 15-20x

Hand/Knee Balances- On a carpeted floor or mat position hands under shoulders and knees directly under hips on all fours. Extend right arm and left leg out and hold; finding your balance. Abdominals should be held in. Hold for 5-10 seconds and Repeat on other side. Repeat 5x each side.

Kegals!!- Yes, its true...those muscles are super important. Even if you don't feel the need for them now, wait till after baby! I work out with many women who have NO bladder control! You can control this, just start doing them now! How? Start when you are peeing. Stop your pee mid-stream. Get it? Those are the musccles. Now use that same exercise when you are just sitting at your desk or laying in your bed. A few times a day will be very helpful later on!