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Keeping Fit While Pregnant

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By December 11, 2008

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It seems like as soon as you break the good news about your pregnancy the bad news begins… What you must do, what you should never do, what others did, what they didn’t do.

Exercise is no exception, but when it comes to exercising during pregnancy the news is good! Exercise during pregnancy is great for preparing us for birth and speeding up recovery post baby. 
 
If you are already exercising, there is generally no reason to stop your regular workouts in the early stages of pregnancy. If you are not a regular exerciser but want to be more active to make your pregnancy and birth a more positive experience then good for you!
 
It’s not a good time to start on that gung ho new regime, but regular walks and some strengthening exercises using light dumbbells or your bodyweight as resistance will give you more energy. Find out more about the benefits of exercising while pregnant at Baby Center. There are a couple of things to be aware of to look after your baby and yourself.
 
Watch your body temperature
You cope better with overheating than your baby does. Wear loose comfortable clothing, drink plenty of water and try to avoid exercising in the hottest part of hotter days.
Water based exercise is just perfect, especially during summer. At the gym, save your spot near the fan.
 
Body position
Avoid lying on your back during the third trimester of your pregnancy, as your baby gains weight pushes down when you are on your back the blood flow is reduced to your baby. Most exercises can be adapted to a more comfortable angle.
 
Flexibility
During pregnancy our body produces a hormone that allows our muscles to stretch more, so it’s the perfect time for yoga and relaxation. However this extra flexibility makes us more prone to muscle injuries if we over stretch, especially when the change in balance that a bump creates makes us a little off balance. Make all your movements controlled and avoid sudden changes of direction or ‘bouncing’ through movements.
 
Abdominal exercises
Throw the mega blaster abtoner 2000 to the back of the cupboard and take the next 9 months off crunches!! Our abdominal wall relaxes through pregnancy, tight and firm abs just get pushed out the way to make space for that bouncing baby. Any exercises for abdominal area should focus more on your pelvic floor and stabilizing muscles
 
Weight control
Now is not the time to start worrying about your waistline! Your body has taken on a new job and part of the job description is some extra kilos. Exercising throughout pregnancy can help with weight gain but more importantly it makes you sleep better, and have some mental space.
 
BabyCenter has a great article about remaining safe while exercising when pregnant here. Make sure you check it out as well!
 
Our fitness guru Julz has some great exercises to help you keep fit while pregnant, check them out below…
 
Side Push Up
Works chest, shoulders and biceps.
Keeping your hip on the ground supports your back, and your belly won’t get in the way.
 
 
  • Place one hand under shoulder and the other in front of you
  • Keep neck neutral as you lower
  • Avoid rounding through back
 
Abdominal Bridge
Stabilise and strengthen lower back and abdominals
This exercise is great for the first two trimesters.
 
  • Lie on back with feet flat and knees bent
  • Lift butt up until straight from knees to shoulders
  • Hold with abs braced
  • Avoid squeezing butt
 
Ball Squat
Strengthens quads, hamstrings and butt. Also works shoulders and biceps
The ball acts as a counter balance, reach upwards only as high as you are comfortable with.
 

 
  • Stand with ball in front of you, with arms slightly bent.
  • Sit back into squat position, keeping ball on same angle in front of you
  • Keep knees behind toes and arms relaxed.
 
Lying Side Leg Flexion
Strengthens outer thigh and butt
Your range of movement will reduce as your pregnancy progresses. Enjoy the stretch that you get through the back of your thigh as you bring your knee forward.
 

 
  • Set up with top hand in front, and top leg lifted slightly
  • Brace core and keep body still throughout exercise
  • Point toes towards ground to work correct muscles
  • Tuck knee in and towards ground in front of you
  • Return to original position
  • Avoid arching through back
 
Julz 
 
For more ideas for keeping fit while pregnant read this great article at BabyCenter.

We’re also giving away some great packs loaded with skincare goodies for your baby from Johnson’s and some slick maternity fitness gear from EGG! Click here to get yourself in the draw.

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