my top 10 prenatal fitness tips
Please enter a valid email address.Something went wrong. Please check your entries and try again.Sharing some of my top prenatal fitness tips! While it’s so important to maintain an active lifestyle while you’re pregnant, we want to do it in the safest and smartest possible way.
Hi friends! Happy Monday! I hope you had a safe and happy weekend. We spent a lot of time at the pool, Tucson got our first summer rain , and caught up on some stuff around the house. For today’s post, I wanted to share some prenatal fitness tips. In my annual blog survey, I had a LOT of requests for more prenatal fitness content. It’s a delicate area because each pregnancy is so different and it’s so important to follow medical practitioner’s guidelines. I thought I’d put together a master list of 10 things that would be appropriate and make sense across the board, so I’m sharing them here!This is a tricky one because it’s so common to scroll Instagram and see ladies with these giant beautiful pregnant bellies contorting their bodies into complex yoga poses or hoisting a loaded barbell over their heads. While it works for them, it might not necessarily work for you. For example, I had a solid headstand practice going into my pregnancies, but something about flipping upside down while I was pregnant felt off to me. I was so worried that I would fall and there are mixed opinions about inverting while you’re pregnant. On the other hand, one of my serious yogini friends was doing headstands and handstands her entire pregnancy. It worked for her; it didn’t work for me. It’s important to remember that you’re on your own journey and should absolutely focus on the exercises and activities that you know are safe and that work for your body.Fitness is all about maintaining during this time instead of pushing the limit. No one will see a new six-pack anyway. 😉 Stick with the things you know and are already a part of your routine and look forward to trying new classes and workout methods once you’re cleared to resume exercise postpartum. An exception to this rule is if you’re currently sedentary and want to begin a walking routine. I’d check with your doctor be be sure, but generally this is ok.When you’re completing exercises, especially planks, down dog, and anything that involves core pressure , take a glance at your belly. If it creates a cone shape , this means that you’re creating extra pressure on the linea alba, which is the connective tissue in between your rectus abdominis. This connective tissue thins out as the belly expands and any excess pressure can exacerbate diastasis recti.These can also cause intra-abdominal pressure and also downward pressure on the pelvic floor. I made an entire free PDF with my favorite prenatal and postpartum tips and exercises. If you enter your email here, I’ll send it to you!Success! Now check your email to confirm your subscription.I’d like to receive the free email course.Little tweaks will make it easier to make room for your belly and the baby. An example of this is standing or sitting with a wider stance in forward fold, squatting with a wider stance, or separating your feet when they’d normally be together .For some mamas, impact exercises still feel good, like dancing, kickboxing, plyometrics, running, etc. Others feel instantly uncomfortable — you’ll know when it’s a good time to take it down a notch of substitute. You can also do low-impact modifications for the days when more intense plyometrics become too much . For me, Zumba was my jam until I was like 36 weeks pregnant with Liv! I just wore a belly brace. When I was pregnant with P, I craved more low-impact exercise, like weight training, spin, barre, and yoga.When we’re pregnant, our bodies’ center of gravity has shifted, which can make it more challenging to maintain balance. If you’re doing anything that requires balance, have a wall or chair close by if you need it for extra support. Avoid anything that poses a fall risk or could cause a blow to the stomach.The pelvic floor is working incredibly hard during pregnancy; give it a little TLC by avoiding exercises that cause downward pressure . Now is the perfect time to focus on strengthening and RELAXING the pelvic floor<— this is a huge one because many women believe their pelvic floor is too weak but in reality it’s too tight, the muscles are shortened and unable to fully contract. You lose strength when a muscle is too tight. All of my
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