5 Exercises That Allow Expecting Mothers To Stay Fit

A word from Stephanie…
I’d like to welcome Kaitlin Gardner to this little corner of the web. Kaitlin is visiting us from An Apple Per Day, and is bringing expectant moms a great article on fitness. I know squeezing physical activities during my pregnancies helped have not only a healthy pregnancy but also a great delivery and a healthy baby.

Here is Kaitlin…

You’re expecting – congratulations! It’s a magical time of life. You exercised a lot before you became pregnant, and would like to stay in shape. You would also like to relieve the stresses your body will be going through over the coming months.

Here are 5 solid exercise options you can use:

1) Exercise ball.
An exercise ball will strengthen your core, without harm to the abdomen. Just sit on the ball with good posture, keeping the spine straight. Plant your feet wider than your shoulders, which will make you use your core muscles in the stomach and back. To stretch your back safely, sit on the ball and walk your feet away from the ball until your weight rests on back and shoulders. Gently rock up and down to stretch the back.
2) Aqua walking.
For a soothing break which will also give you a cardio burn, try aqua walking. Go to the pool when the lap lanes are open, and begin walking up and down the lane. Particularly during the summer, when it’s too hot to exercise outdoors, this is a wonderful alternative. The resistance of the water provides a great workout, and the buoyancy of the water supports joints and muscles which are enduring extra strain. Put a water bottle at the end of the lane, so you can stay well hydrated. Start moderately, because you are expending more energy than you realize in the water.
3) Bicep curls.
Yes, you can still do weight work while pregnant – just use light weights. Doing bicep curls will build arm strength, which will come in handy later when you have to pick up and carry the baby. Hold the weights with your palms facing out, elbows next to the body. Bend the elbows and curl the weights toward your shoulders without moving your elbows. Lower and repeat. Try for 10 to 12 reps. While weights are a good exercise option in the first trimester, and even into the second, by the third trimester, you want to be cutting back on the workout routine.
4) Warrior Pose.
While you’re expecting is a great time to try some yoga. The Warrior Pose II, usually performed in early pregnancy, will allow you to work on posture and balance. Spread your legs with the front knee perpendicular to the ground, your other leg stretched out behind you. Stretch your arms out at shoulder level, over the plane of your front leg. Hold the pose for 30 seconds, and concentrate on your breathing. Switch legs and do the other side. Your center of balance will be changing during while you’re expecting, and this exercise will help you adjust to your changing body.
5) Shoulder stretches.
With the stresses your body encounters while expecting, if you can loosen up, it will be a benefit. You can do stretches after the workout, or just whenever you need to relax. Shoulder circles can relieve tension in the shoulders. While seated, rotate your shoulders down and backward in circles, until you feel the relaxation. This will counter the rounded shoulders women tend to get during pregnancy. Breathe deeply and regularly while stretching.

Exercises to avoid.

It bears mentioning that there are exercises you should avoid during pregnancy. Outdoor biking, waterskiing, horseback riding, gymnastics, downhill skiing are forms of exercise which could put the belly at risk for trauma. Just use good sense when thinking about exercise.
There are a lot of great resources about exercise while expecting. For more information, check out these excellent
articles:
You will have a lot of changes happening to your body while expecting, and exercise will make your body stronger
for the delivery, and reduce stress.
Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life

   
About Stephanie

Stephanie is a stay-at-home mom to her curly-haired two year old son, a nursing student, dog lover, and yoga enthusiast. She loves to share her tips on making green and healthy living attainable to families getting
started in the wonderful world of eco-consciousness. She believes in
real food and living as natural as possible…and why not, leaving behind a
better planet for our children.

Speak Your Mind

*