Exercise During Pregnancy

When I was pregnant, exercise was sometimes the last thing I wanted to do. I woke up feeling nauseous, and didn't feel better until I had visited the bathroom. I continued to feel nauseated all day, not only for the first three months, but for the entire pregnancy. I do have to admit it did get a little better around 5 months.

You could often find me on the elliptical 3-4 days a week with my growing belly and my saltine crackers, but I knew I was always better for it. And although my goal wasn't to lose weight, I continued to lift my weights to keep strong, build my endurance and be healthy.

If you exercised before you were pregnant, and you have had a normal pregnancy, there is no reason you can't continue to exercise during your pregnancy.

Benefits of regular exercise:

1. You feel better. Even though your body is going through many hormonal changes, when you exercise you still release your feel good hormones (endorphins).

2. As your belly grows, you will start to feel the aches and pains in your back. By continuing to keep your body strong, you can help decrease the aches and pains you feel in your back.

3. Relief Stress. Whether you are pregnant or not, regular exercise is beneficial for keeping stress under control.

Cautions while exercising when pregnant:

1. If you feel pain-stop immediately.

2. You body will be releasing a hormone relaxin. As the name refers it's job is to "relax" your joints in the pelvis preparing you for delivery of the baby. You may also find yourself a little of balance. Because of this, stick to exercises where you are sitting, or standing on a smooth surface. Leave your BOSU balancing training for after the baby is born:)

3. Never hold your breath. Always be sure to exhale, preferably on the hard part of the exercises.

4. Don't go to Heavy. Now is not the time to see how much weight you can lift. Stick with lighter weights and do more repetitions. You are always better to start really light and add a couple of pounds if you need to.

Once again if you have been exercising and you have a normal pregnancy, you are generally fine to continue with your program. Just be sure to use common sense and modify when needed. If you are unsure, it's always best to take your program to your doctor or mid wife and have them check it over.

There following are some great exercises to do while pregnant.

Chair Squat: Stand behind a chair and holding on for balance, simply pretend you are sitting back into your chair. You want to try to inhale down, exhale as you stand up. Push through the heels of your feet. Try 10 reps.

Ball Rocks: Sit on a stability ball and using your hips, rock side to side. This is great for the low back:)

Ball 8's: Sit on a stability ball and do figure 8's by rolling your hips around. Again, great for pelvis and low back:

Bicep Curls: Use a light weight and as you exhale bring your hands up towards your chest.

Wall Push Ups: Stand with your feet about 2 feet from the wall (the farther your feet are the harder it will be). Put your hands against the wall, keeping your back flat. Lower yourself to the wall and push yourself back to starting position. Try 10 reps.

Remember your goals for exercising during pregnancy. You're not doing it to lose weight. You are doing it to feel good, help you stay strong for the birth and to help you recover faster after, help you control your stress, and have a good pregnancy overall.

Committed to your fitness success,
Kelly Parker
www.fitmommakeover.net