The Royal Baby is nearly here and The Duchess of Cambridge looks as radiant as ever, no doubt having kept fit throughout her pregnancy!
Parenting on Female First
If you, like Kate, want to have that pregnancy glow about you then exercise is essential.
Not only will it help your complexion but it reduces stress, prevents swelling, improves sleep and raises your metabolism.
Of course, before taking on any exercise when pregnant you should ALWAYS consult your GP to make sure your body can take the extra strain and that it won’t harm your baby.
Here are some things to note when exercising:
- Always eat before exercise; your body needs calories to burn.
- Drink plenty of water and stay hydrated to help control body temperatures and keep contractions at bay.
- Do not participate in any dangerous sport or activity. Your joints and tendons become weaker during pregnancy and you will be susceptible to injury.
- Do not lift heavy weights or free weight. This can lead to injuries.
- Do not participate in high intensity activity, you do not want to stress or overheat the body.
- Avoid lying on your back and always keep moving. Standing around can cause blood pooling.
- Always warm up and cool down.
- Keep exercise regular and consistent, at least 2 – 3 times per week.
- Always consult your club Fitness Professional if exercising in a Gym.
Here are some great tips from Fitness First on exercises you can do at home!
Pelvic Floor (Kegel) Exercises
10 – 20 reps x 2 sets
Pelvic muscles can become weak during pregnancy and you can exercise these muscles wherever you are. These muscles are the muscles that are used when you stop yourself mid flow! Contract these muscles and hold for 8 – 10 seconds and relax slowly. You can repeat 10 – 20 times daily.
Squats – Glutes, hamstrings, quads, lower back.
15 - 20 reps x 2 sets
Stand with your feet shoulder width apart, keep your back straight and head up. Engage your core and lower your hips whilst pushing them back behind you. Bend the knees keeping the shins as vertical as possible.
Lower to knee level or as far as you can and then extend the leg back to the standing position. As you gain weight and bump size, you can introduce a Swiss ball between your body and the wall. You can use this to take some resistance and to ensure you maintain the correct posture.
Press ups – Pecs, triceps, shoulders
15 - 20 reps x 2 sets
Get into the press up position with hands shoulder width apart directly beneath your shoulders. Have your knees on the floor, back straight and core engaged. Lower your body towards the floor in a vertical plane.
Elbows stay level with the shoulder; lower yourself as low as you can, keeping the correct posture. Then extend the arms to the starting position. In your 2nd and 3rd trimester you will not be able to complete press-ups on the floor, so use a wall, keep your back straight and keep your hips in line with your knees, back and shoulders.
Pelvic Tilts – lower back and core
Stand with you back against the wall and relax your spine. As you inhale press the small of you back against the wall. Exhale and relax. Repeat several times. You can also try rocking your pelvis back and forth, keeping the back straight.
Hill Walking – burn body fat, improve CV fitness. Quads, calf muscles, glutes.
Walking is one of the best exercises to complete whilst pregnant due to its fat burning benefits and the fact that it is low impact on the joints. You should always start slow, and then gradually build up the intensity over the weeks. 20 – 30 minute sessions are sufficient. Remember never become breathless, dehydrated and if you feel dizzy, stop and consult your doctor.
You must always beware of your posture as you progress through your trimesters, as your range of movement will decrease. You will also become unstable and will need to use your arms to help balance more as your weight and bump increases. Swing your arms, keep you back neutral, always carry water to stay hydrated and keep on good terrain.
Tagged in Pregnancy exercise Parenting Advice Pregnancy Health