I am always looking for great ways to stay in shape while pregnant. I've taken the Fit4Baby class and LOVE it - what a wonderful way to stay in shape AND make pregnant friends!! Below are 5 great tips from Jackie Dorris, owner of Stroller Strides Chicago.
Jackie Dorris is the owner of Stroller Strides Chicago. Stroller Strides is the nation’s most popular fitness program for new moms. Jackie and her team of certified fitness professionals offer a variety of fitness programs to suit your needs. From prenatal Fit4Baby classes, to Stroller Strides mom and baby workouts, to Body Back mom only boot camp classes, the knowledgeable instructors will guide you through a safe and effective workout, appropriate for any level exerciser. As mom’s themselves, they understand that life is about finding balance, while nurturing our mind’s, bodies and spirits. For more information about Stroller Strides Chicago or Fit4Baby classes, please visit www.strollerstrides.net/chicago. The next session if Fit4Baby will begin on September 13th!
1- Get moving. ACOG recommends 30 minutes of moderate intensity exercise most if not all days of the week for pregnant women. Exercise can help ease many of the aches and pains associated with pregnancy- from bloating and constipation (lovely, right?) to low back pain. Exercise can also help improve your energy and mood. And, extra bonus- women who exercise during their pregnancy tend to have easier, shorter and less complicated deliveries! Score one for team mama! Not sure what is ok to do while you are pregnant? Join a prenatal fitness class- like Fit4Baby- with knowledgeable instructors who can help guide you. Not only will it help you have a safe effective workout, it’s also a great way to meet other expectant mom’s.
2- You and your baby are what you eat. Eat to fuel your body and baby; don’t let pregnancy be an excuse to turn your mouth in to a garbage can. Yes, it’s ok to have an occasional ice cream- but remember that pregnant women only need about 300 extra calories per day. That’s about a banana and yogurt or a small fry with ketchup at a fast food place- which one is fuel? You know the right answer.
3- Don’t forget your abs. If I had a dollar for every time I heard someone say “I’m pregnant, I don’t need my abs anymore” I’d be retired on a beach. Your core is so important. An easy abdominal exercise that you can do anytime during the day, baby hugs. Sitting in a chair or on the couch, sit up straight and think about hugging your baby with your abdominal muscles. Pull your belly button in, imagine kissing your baby on the head with your belly button, and wrap your oblique muscles around your baby to hug them. Hug in as your breathe in, and release as you breathe out. Make sure you aren’t just sucking in and holding your breath, actively use your muscles. Do 3 sets of 10 throughout the day.
4- Listen to your body. When exercising listen to what your body is saying. Pregnancy is not the time to push through the pain. If your body is saying slow down, respect that and know that it is ok to take a day off. Just try to get back to it tomorrow.
5- SMILE! Take a few moments each day to enjoy your pregnancy. While it may not feel like it at the time, 9 months over an entire lifetime is a short period of time. Try to find 2-3 minutes a day that you can carve out for yourself and your baby. Close your eyes, sit silently and place one hand on top of your belly, one below- cradling your belly. Watch your breath, and image you can see your breath bringing life to your baby. Enjoy the peace and quiet and maybe the small movements that you may feel from your baby. Be present in the moment, and enjoy.
As these abdominal exercisecause the full contraction of muscle groups a really minimal time is needed between reps. The time necessary to rest between sets is considerably longer to enable for extra recovery. Eccentric contractions are also known as negatives.
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