Here is Installment 2 of the Fit For 2 Practical Guide to Exercise During Pregnancy! Each month, we'll offer you several different exercises to choose from so that your pregnancy can be a fit one. Try to do the aerobic exercise and strength training exercise on alternate days, and include the flexibility training every day. These exercises are intended for healthy adult women; as always, check with your caregiver before starting this or any exercise program. And be sure to drink LOTS of water before, during, and after each exercise session so that you stay hydrated and your baby stays cool.
If you were active before getting pregnant, then you have lots of aerobic exercise options available. My favorite activity while pregnant was a prenatal step aerobics class like Fit For 2. The step is an ideal apparatus for pregnant women because, depending on how you are feeling on a given day, you can adjust the height of your step to compensate. On low-energy, morning sickness days, use a 4-inch step (or maybe even do without a step that day). On high-energy, 2nd trimester days, go for that 6- or 8-inch step. To keep your step routine pregnancy-safe, avoid any plyometric or leaping movements. Also, leave out the pivots and other quick directional changes. Be sure that the music you're using stays within the recommended 118-126 beats-per-minute range. Take frequent water breaks to keep your core temperature within a safe range, and do not workout to the point of exhaustion - 20-25 minutes of stepping is enough to reap the benefits of aerobic training without overdoing it.
Abdominal strength is key during pregnancy and the postpartum period, although you'll have to modify your pre-pregnancy ab routine. After your first trimester, traditional abdominal crunches are a no-no. To effectively work the entire abdomen, start out in a quadruped (forearms and knees) position with abdominal, pelvic floor, and buttocks muscles relaxed. Exhale as you tighten the abs, pulling the belly button in toward the backbone, and inhale as you release. Concentrate on just tightening the abdominals without tightening the pelvic floor or gluteals as well. You can work your obliques (the abdominal muscles that run diagonally across your torso) by starting in a side-lying position with knees bent and at a 45 degree angle. Exhale as you lift your head and rib cage toward your hip bone, squeezing in the waist line, and inhale as you lower to the starting position.
This month's flexibility exercise is for the lower back and abdomen. As a reminder, during pregnancy your body secretes a hormone called Relaxin which loosens all of your joints. So, when you do these stretching exercises, take the stretch only to the point of feeling it and hold the position no longer than 20 seconds. Also, avoid bouncing during the stretch so that you don't overstress your loosened joints. After you complete the abdominal workout above, get back into the quadruped position. Open up your knees wider than hip-distance and reach your arms above your head on the floor. Take a deep breath in, and as you exhale press your hips back, letting the weight of your baby come off your back and feeling the stretch through your torso. Continue breathing as you hold the stretch. Return to the starting position and take a deep breath in. As you exhale, arch your back up like a cat, tilting your pelvis forward, and feel the stretch in your lower back. Continue breathing as you hold this stretch. |
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Exercise Info > Pre-Natal Articles > Practical Guide to Exercise-Pt.2
