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good pregnancy workouts

Good Pregnancy Workouts for Every Trimester

good pregnancy workoutsFor mothers-to-be in search of good pregnancy workouts that are safe and enjoyable, Fit2DMax has a team of Certified Personal Trainers with expertise in this area.  Because so many women experience morning sickness, especially in the first trimester, heading to the gym for a good workout is usually the last thing on our minds.   Our eating habits can become affected, our energy levels can begin to decline, and we can often begin to experience physical discomfort as our bodies continue to change over the second and third trimester.   Modifying your exercise program to accommodate this new stage in your life can provide tremendous health benefits for both mother and child.

Benefits of Good Pregnancy Workouts for the Mother

  • Reduce risk of pregnancy complications.
  • Reduce risk of delivery complications.
  • Drop the baby weight faster post-pregnancy.
  • Reduce the risk of depression and moodiness during pregnancy
  • Ease back and pelvic pain
  • Increase energy and stamina
  • Relieve constipation, high blood pressure, and other negative side effects associated with pregnancy.

Benefits of Good Pregnancy Workouts for the Child

  • Reduces risks of diabetes and obesity in newborns.
  • Improves brain health of the child
  • Lowers BMI
  • Reduces risks of heart disorders while strengthening the heart rates of both mother and baby during pregnancy.

Common Exercises that make up Good Pregnancy Workouts

Many first-time mothers mistakenly assume that good pregnancy workouts involve lifting heavy weights or running on treadmills.  Understandably, a certain level of fear can prevent many women from exercising, especially in the later trimesters.  A Certified Personal Trainer with expertise prenatal and postnatal fitness programs can create a safe exercise plan that will keep both you and your baby safe.  In fact, they will specially design a workout program that will provide tremendous health benefits for both mother and newborn.  Here are some examples of possible exercises that your Certified Personal; Trainer might include:

  • Plié:  This is the warmup exercise of ballerinas.  Stand parallel to the back of a chair.  Place your hand on the chair and your legs approximately shoulder width apart.  Paint the toes outward.  Then gently bend at the knees while keeping the back straight and the belly up.  This exercise strengthens the buttocks, hamstrings, and quadriceps.
  • Thigh Extensions: Lie on your left side with your head supported by the left forearm.  Bend the left leg inward at a 45-degree angle.  With the right leg straightened, lift the right leg to approximately hip height.  After a few repetitions, chance positions and lie on your left side.  This exercise strengthens the core, inner, and outer thighs.
  • Planks:  Get on your hands and knees.  Extend the forearms in front of you.  Then lift the knees and elbows off of the floor until your back is in a straight line.  This exercise works the abdominals, back, and arms.
  • Bicep Curls:   Using hand weights of approximately 5- to 8-pounds, perform bicep curls while sitting comfortably in a chair.  Extend the weights upward to approximately shoulder height before returning the arm to a position perpendicular to the floor.  This exercise strengthens the biceps and shoulders.

These are just a few of the simple exercises that Certified Personal Trainers include workout programs for expectant mothers.  As you progress through the three trimesters, finding the motivation to workout can become increasingly more difficult.  Fitness trainers are very aware of this and will strive to provide the emotional support that you need to keep going and stay fit.  For more information on good pregnancy workouts, contact Fit2DMax today.

after pregnancy workouts

After Pregnancy Workouts for Your Post-Baby Belly

after pregnancy workoutsFor millions of new mothers struggling with post-baby belly, choosing between the many different after pregnancy workouts can sometimes be rather challenging.  What is the best type of exercise to get rid of that excess belly bulge in the fastest amount of time?  The best way to flatten the tummy quickly is to work the abdominals from the inside out.

After pregnancy workouts: No more crunches.

The very thought of spending countless hours lying on the floor performing thousands of abdominal crunches can sound terribly dull and boring. In fact, studies show that exercises like crunches that only work the outer abdominals can actually make the pooch around the midsection even worse.  After receiving your doctor’s approval, begin your after pregnancy workouts with these simple alternative exercises to get back into tip-top shape.

Pelvic Tilt

New mothers can perform these easy exercises in the comfort of their own homes.  With the pelvic tilt, begin by lying on your back with a pillow under the hips.  Bend the knees while planting the feet firmly on the floor. With your arms lying on the floor parallel to your body, tighten the abdominals while slightly tucking the pelvis upward and inhaling deeply.  Squeeze the buttocks much as you would when performing Kegel exercises.  Hold the position for approximately five seconds before releasing.  Gradually work your way up to ten repetitions.

Pelvic Bridge

After performing about ten repetitions of pelvic tilts, next comes the pelvic bridge.  Position the body in much the same way, lying on the back with knees bent and arms extended parallel to the body.  Inhale deeply.  Then as you exhale, lift the pelvis slightly upward while drawing the abdominals towards the spine.  Your body will form a “bridge,” with space between the buttocks and the carpet.  After about five seconds, lower the hips to the floor while inhaling deeply once again.  Work your way up to ten repetitions before adding the next exercise, heel slides, to your after pregnancy workouts.

Heel Slides

Lie on your back with the knees bent and abdominals relaxed. Next, extend the right leg so that the heel of the foot is pressing into the carpet.  With your leg in a relaxed position, inhale deeply.  As you exhale, push the heel away from the body while focusing on the abdominals.  Start by performing about five slides on each leg, gradually working your way up to ten repetitions on each side.

Towel Pulse

Once again, the position of your body remains relatively unchanged.  Lie on your back with the knees bent.  Now, take an ordinary bath towel and wrap it around the upper shins just below the knee.  With both hands, pull the ends of the towel while squeezing the thighs together.  Inhale deeply.  And while you are exhaling, gently lift the shoulders off the floor while tightening the abdominals simultaneously.  Work your way up to twenty repetitions over the next few weeks.

After pregnancy workouts: Take it Easy

Every new mother is anxious to get back into shape after the birth of a child, but it is important to remember that losing the post-baby belly will likely take a bit of time.  Don’t overdo it, especially in the first few weeks after the birth.  For mothers undergoing a C-section, you may need to wait up to six or eight weeks before beginning your new fitness routine.  But through performing these simple floor exercises for a few minutes each day, you can flatten that tummy in no time.  For more information on after pregnancy workouts, contact Fit2DMax today!