I posted this a few weeks back in my normal Radiant blog but have put it here as well because it is relevant to you, my Radiant Mama...
This is a new direction for Radiant but something I am passionate about because even before I got pregnant I have been training pre and post natal women for over a year now. The benefits and beauty of a pregnant woman exercising is just divine!
"Now that I am pregnant myself, I am living this and want to share with you my top tips for exercising while pregnant. You will also find a little workout at the bottom of this post for you to try at home.
Before we begin I just want to point out that I don't know everything about pregnancy, all I know is what I learnt in my course and what I am going through with my own experience. Always chat to your doctor before beginning a new exercise program because every pregnancy is completely different.
:: It is safe and recommended to exercise during pregnancy. It not only helps with a natural weight gain, it keeps you strong and fit so you can tackle labour and last the distance. Because labour is a marathon, not a sprint and you need all the endurance that you can muster.
:: When it comes to weights, choose lighter weights but do more reps. You shouldn't be lifting anything too heavy while pregnant. For example, if you normally do bicep curls with 4kg dumbbells, take it down to 2kg but instead of doing 12 reps, take it up to 15-20 reps.
:: Keeping a strong core during pregnancy is very important so make a swiss ball your friend during this time. You can do plenty of safe core exercises using this piece of equipment that is safe for you and your baby.
:: Be careful of your joints and muscles during this time. Due to the hormone relaxin being released into your body, your joints and muscles are looser than normal so you could over stretch. Steer clear of exercises such as lunges and when it comes to squats have your feet closer together than normal.
:: Have fun with the exercise that you are doing. Yes you may not be able to do what you did pre pregnancy but know that it is only for 9 months, so be kind to yourself and your baby. Try pregnancy pilates or yoga during this time or like I do sometimes, dance around your house to your favourite tunes.
:: Don't be too hard on yourself if you don't feel like exercising every second day. Being pregnant is tiring stuff and I know for me personally I have cut my exercise back a lot. I am exhausted and not to mention feeling nauseous for 3 months didn't help the situation either. But remember that some movement is better than none. I try to go for a walk and then do some light weights, 2 - 3 times per week. That is all I can manage at the moment and that is absolutely okay. Do what you can!
I hope these tips have given you some extra knowledge on exercising during pregnancy. Always remember to go by how you feel and stop whenever you need to. Don't put too much pressure on yourself, you are growing a human being inside of you! What a miracle that is.
Try this little workout at home when you are feeling up to it:
Marching on the spot - 2 minutes
Arm rotations - 30sec each way
Marching on the spot - 2 minutes
Workout (repeat twice):
Push ups x 12 (after about week 22, do push ups against the wall so you have room for baby)
Squats x 12
Seated leg raises on swiss ball (hold each leg up for 3sec) x 12 each side
Walking up and down a step x 12
Pelvic floor exercises (hold for 10sec and relax) x 6
Let me know how you go with this little workout!
What exercise do/did you enjoy doing whilst pregnant? Share with us in the comments below...
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Be happy & healthy,