I am so excited to share with you a fantastic post from the lovely Kaitlin at An Apple Per Day. She has put together some great recommendations for pregnancy workouts. I only wish I had this fabulous list when I was pregnancy with my first two. I will just have to keep these in mind for my third. Shhh, don’t tell Mr P.
Without further ado, welcome Kaitlin…
Congratulations on your pregnancy! It’s a great time and there will be lots of changes happening to your body. One of the things you might be wondering about is exercising during pregnancy. Here is some information about some of the exercise routines that will work well while you are carrying.
Check with the doctor first. While it is commonly established that it is fine to exercise while pregnant, a visit to the doctor is in order first. If you are new to exercise, have the doctor establish how much of a workout will be good for you. If you’ve already established a workout routine, you’ll have to moderate it some. Here are some excellent sites with more details:
Weight workouts. Yes, you can do weight workouts when pregnant, but just cut back on the size of the weights. Think of the practical side – if you do bicep curls when you’re pregnant, it will strength your arms so you’ll find it easier to carry around your baby. While this is great for the first trimester, and even into the second, by the third trimester you’ll want to be cutting back on both the weights and repetitions.
Work out in the water. For a great break from the heat, especially during the summer, working out in the water is just a great solution. Joints and muscles which might be sore from the pregnancy can be supported while you exercise. The body only has to support a fraction of its own weight in the water – doesn’t that sound delightful? Go to the community pool when the lap lanes are open, and just walk up and down for a while. It will give you exercise and stress relief at the same time.
Low impact aerobics. Aerobics will be great in a class, but make sure the instructor is certified. The whole point of aerobics is to get your heart rate up and work out muscles. With low impact, you don’t stress your body, and have little risk of injury. You’ll perform a set of exercises which will strengthen arms and legs, and give you cardio work. These exercise classes can be used throughout the pregnancy.
- When you’re feeling tired and stressed during the pregnancy, don’t forget the blessing of simple stretching. Performing a neck rotation and shoulder stretch can relieve tired muscles. Sit with your legs extended and perform a gentle leg shake to loosen up your leg muscles. Stretches can really complement a workout routine – just take a few minutes after you finish exercising, and you’ll feel the relaxation it brings.
Kegel exercises. These types of exercise are really good for the muscles that support bladder, uterus and bowels. Doing these during the pregnancy will help you relax and control muscles which will be under stress during labor and birth. Imagine trying to stop the flow of urine or pass gas – that’s what the exercise feels like. It will contract the muscles of the pelvic floor. Don’t move the legs, buttocks or abdomen. Contract the muscles for 5 seconds, then release. Do this about 10 times for one set.
Exercises to avoid. While it’s great to work out during pregnancy, there are still some types of exercise that are best left until another time. You don’t want to do anything to put your belly at risk for trauma. The more strenuous the exercise, the more you might want to stay away from it. Outdoor biking, horseback riding, gymnastics and downhill skiing are just some examples.
As you exercise, get a big smile on your face. You are preparing yourself for a healthier pregnancy, and making yourself strong so you will be better prepared to take care of your lovely baby.
I started AnApplePerDay.com to further my passion for a family friendly, green living lifestyle. I am married to my college sweetheart and live in Pennsylvania. My husband and I enjoy going for long hikes, to get out and enjoy nature. I am working on my first book about ways to live an eco-friendly, healthy, natural life.
I hope you all took some tips from her post. Leave a comment and let us know what you think! It’s been a honor having you here at Let’s Talk Mommy Kaitlin! Thank you!