Fit For Life - Staying Fit While Pregnant!
Written by Shoshana Pritzker Monday, 17 May 2010 20:46
By Jackie Haas
Fit for life. It’s more than a title; it’s a way of life and the right way to start out a life!
As with all new beginnings, whether it’s your New Year’s resolution or the beginning stages of one’s pregnancy, getting off to the right start is important for so many reasons.
A woman’s body never changes more than through the days of pregnancy. Throughout these months making the most of your time is crucial not only for the baby but also for Mom. All new moms can’t wait to get back into pre-baby shape…so why not start while pregnant.
Make your post-baby body transition as easy as possible by making these tips part of your pregnancy:
1 – Nutrition is key. As many of you have heard, “dieting” is half the battle. So, why start with an uphill after the birth? Learn that “eating for two” is a common misconception.
A woman’s body only needs an additional 300 calories in order to fulfill her fetus’ nourishment needs as well as her own.
2 – Exercise – get those lungs going. Having an exercise regimen throughout pregnancy will not only help with a successful labor, it will also help your baby to develop a strong heart and fluent oxygen supply. No amount of money could pay for a better birthday gift!
Mama Jackie’s Favorite Exercise Moves to Perform While Pregnant!
** Perform the following 3 times a week. Be sure to start with a 5 to 10 minute warm-up of brisk walking to get your blood flowing and to avoid any injury.**
1 - Buttock Leg Lifts – Carefully get down on to your hands and knees keeping your back straight. Lift your right knee forward and then extend your right leg backwards until it is straight. Repeat this exercise 10 times on each leg, always making sure you keep your back straight and squeeze your glutes at full extension.
This exercise works your gluteal muscles. If you're feeling adventurous move your opposite arm forward in unison with your leg (right leg, left arm; left leg, right arm). Think Superman!
2 - Pelvic Tilt (also known as the “cat stretch”) - While on your hands and knees drop your abdominals so that your back arches downwards, then tighten your abdominals upwards so that your back arches upwards slightly as a cat would do. Repeat 10 times in a controlled fashion, always remembering to breathe slowly to get the full benefit. This exercise targets your core.
3 - Wall Squats - With your feet shoulder width apart and your back against the wall, slowly lower yourself until you are in a squat position (your quads almost at right angles to the floor). Then, under control, slowly come back up to your start position. Inhale on the way down, exhale on the way up. Do this 12-15 times depending on how you feel. It can be performed with or without a "body ball" (those big soft rubber balls you find in the gym, which are good for abdominal exercises).
This exercise for pregnant women is great for your thighs, lower back and butt.
Now that during is taken care of, what about a few tips after your bundle of joy has arrived to kick start your new post baby body:
** Think 3-2-1 … bulge be gone! **
Make sure to perform each routine with good posture and a tight abdominals. Repeat segments 1 to 2 times.
3 – CARDIO segments
Try 10 minute cardio segments at a time of your favorite cardio exercises.
(i.e. treadmill, bicycle & elliptical).
2 – CIRCUIT segments
Choose 3 toning exercises.
(i.e. Push-Ups - you can do assisted with knees bent on floor, Lunges with Arm Curls - with or without dumbbells, and Windmills - for balance and elongating muscles)
1 – CORE segment
Choose only 1 very effective core exercise at a time and perform until failure!
(i.e. Crunches, Body Plank, or simply contracting your abdominal muscles and hold for 10 seconds at a time)
The above fast paced routine will not only keep your body guessing what’s next, you’ll never get bored because as long as you do 3-2-1…you can always vary the exercises! Plus, this won’t keep you in the gym long providing you with more time to spend with your new addition!
What more could you ask for this New Year – a new baby AND a new you! Being “fit for life” is not only the gift that keeps on giving – it keeps YOU going!