Pregnancy Workout

By Laura Williams

Pregnancy’s not the time to go for the burn, even if you’re used to working out but you can still stay in shape and what’s more, you can focus on all-too-important muscle-toning that will help you during and after your pregnancy.

* Aerobic Exercise This is the sort of exercise that helps to boost and maintain fitness levels and burns plenty of calories too. You should try and get some aerobic exercise in everyday even if it’s just a 20-minute walk. Swimming is a great, low impact way to stay in shape as are aqua natal classes. Brisk walking is good, too, and jogging is okay as long as you’re not just starting out. Always be aware that you need to avoid overheating so you don’t want to end up too out of breath.

* Toning Exercises. After the first trimester you shouldn’t perform any exercise that require you to lie on your back but that doesn’t mean you can’t hone and tone! Try the following exercises to safely work all those problems areas…

1. Bottom Toner (works abdominals and bottom) - Position yourself on all fours to start off with, and then bend your elbows so that your head is nearly touching the floor and you’re resting on your arms. Slowly extend one leg back behind you pointing your foot up towards the ceiling. Pull your leg back in towards your chest and repeat. Do 20 repetitions on each side.
2. The No-Crunch Crunch (works deep abdominals)  - From your standing position, place your fingers on your hip bones and trace them inward. Then, breathing deeply, imagine that you’re wearing a belt or a tight pair of trousers, and pull your tummy in accordingly. You’re not holding your breath; you’re simply pulling your tummy button towards your spine. Hold this tummy-pulling contraction for 10 seconds, relax and repeat. Do 5-10 of these.
3. Seated cushion squeeze (works inner thighs) - Sit upright in a chair with plenty of support for your lower back. Place a cushion between your knees. Inhale deeply and as you exhale, squeeze the cushion as hard as you can so that you feel the muscles in your inner thighs contracting. Hold for a count of 15 (remember to keep breathing!).
4. Repeat a total of five times.
5. Superman lift (works deep abdominals and backs of legs) - From an all fours position, slowly extend your left arm out in front of you at shoulder height and your right leg behind you just below hip height. Your back should be flat and you should be using your stomach muscles to prevent your hips from rocking on either side. Hold the position for 10 seconds. Then slowly change sides. Do 1 set of 10 reps on each side.

Pregnancy-Specific Exercise
If you haven’t already started, it’s time to start working your pelvic floor muscles! These muscles act like a hammock supporting the uterus, your bladder and your rectum. It’s important to have good pelvic floor muscle-tone so a) you’re aware of what these muscles are doing as the baby travels down the birth canal, b) so that you don’t have a problem with urinary incontinence after the birth, and c) so that you continue to have a fulfilling sex life during and after pregnancy (both you and your partner will benefit from you having a toned pelvic floor…).

To strengthen your pelvic floor muscles, you’re basically mimicking holding a wee mid-flow – it’s that simple. Make sure you’re sitting comfortably and squeeze the muscles briefly 5-10 times –while you’re doing this make sure you’re not holding your breath or tightening up any other muscles accidentally. As the squeezes become easier and more familiar, you can try doing more and squeezing for a bit longer – but don’t overdo it!

Dos and Don’ts
Avoid high impact exercise such as step aerobics and avoid exercise where you could fall, such as skiing and horse riding. You should easily be able to have a conversation while you’re exercising – you have less oxygen available for exercise when you’re pregnant.

Start gently and build up gradually and always stop if you feel unwell.

* Get into shape 3 months after giving birth
* Get into Shape 6 months after giving birth
 -Information provided by Laura Willams - Pampers Fitness Expert