What NOT To Do During Your Pregnancy
My first pregnancy, I ate what sounded good, I didn’t work out much and I watched myself get bigger and bigger and bigger. Then I ended up giving birth to a giant baby. OUCH is all I have to say.
My second pregnancy, I worked out the entire time, I ate healthy, working on my feet all the time and I was busy running after a toddler! The delivery was so easy and so fast thanks to having an active pregnancy. My second child is also much more active and coordinated!
As a mom that wants to be fit for my own wellness and in creating healthy babies, I often was hesitant to workout as I didn’t completely understand WHAT NOT TO DO. So I am getting expert insight from international mommy fitness trainer sensation Moji Doyle of Prenatal & Beyond Fit on how staying fit can Make Motherhood Easier with ihelpmoms.com! Here she gives clarity for moms on exercising at each stage of pregnancy.
*YOU SHOULD BE ABLE TO CARRY ON A CONVERSATION TO STAY IN A SAFE ZONE
*Carry on with your exercise regime as normal (if you’re having a low-risk pregnancy)
*Drink plenty of water
*Get adequate rest and listen to your body
*If early stages can still do sit ups, after 12 weeks no more abs the traditional way must modify.
*Avoid regular planks by 12 weeks.
*If she does Yoga, no inversions.
SECOND TRIMESTER (13-27 weeks)
*ALTER YOUR ABDOMINAL EXERCISES
Swap your abdominal program to a core-focused one instead.
*DECREASE THE REPS
If you’re used to weight training prior to pregnancy, there’s no reason why you can’t continue to use weights during pregnancy. If you were used to doing 16 reps in your first trimester, consider dropping it to 12 reps in your second trimester.
*TAKE OUT THE IMPACT
Once you hit your 13th week of pregnancy, you’ll also want to take the impact out of your exercise routine. Low-impact means where one foot is always on the floor. Marching on the spot is low impact, jogging on the spot is high impact, for example.
*LYING ON YOUR BACK
Supine Hypertensive Syndrome affects some women during pregnancy. This is where the weight of your developing fetus puts pressure on the main artery which returns blood back to your heart, which in turn can stop blood flow to your baby too. You could put a couple of pillows or towels under your head and shoulders to lift your head above your heart to exercise on your back.
THIRD TRIMESTER (28 weeks+)
It’s important to stay hydrated during pregnancy, and more importantly so during your third trimester. Your circulation isn’t great. Blood may pool in your lower extremities and you must make sure you’re taking frequent sips of water, even if you don’t feel thirsty.
Around 30% of postnatal women suffer with some form of stress incontinence, so it’s vital that you work your pelvic floor muscles during pregnancy, to help keep them strong to support the weight of your developing baby.
Perhaps trying a workout out at home, a brisk walk at lunch, a swim after work, or a short gym session etc. You’ll feel much better after exercise, and it’s vital that you stay as active as you can for as long as you feel able.
At this stage in pregnancy, you’re far more likely to have an abdominal separation in the six-pack muscles that run vertically down the centre of your stomach. It’s honestly nothing to worry about. It’s painless, and because baby is growing and growing, these muscles become stretched and weakened. Don’t lay on your back to do exercise, and take out any forward-flexion for example, sit up type movements, and focus on pelvic floor/core stability work, you should be absolutely fine.
Prenatal & Beyond Fit specializes in helping moms with ONLINE PREGNANCY/POSTPARTUM FITNESS TRAINING AND NUTRITION to stay healthy throughout pregnancy and into postpartum stages.
Make sure to contact Moji for your fitness consultation at: firstname.lastname@example.org