Working Out While Pregnant
I have seen firsthand with my pregnant wife (due next month) that you can stay fit and healthy during pregnancy. Generally speaking, the better shape you’re in during pregnancy, the healthier your baby will be, the easier labor will be, the quicker your recovery will be and the sooner you’ll be able to fit into your pre-pregnancy clothes.
Some things you want to avoid are ab exercises that will create soreness, any sort of crunching as you get further along, impact exercises, lying on your back or your stomach as you get further along, bouncing, leaping, jarring and increasing your body temperature or heart rate to unsafe levels. This may sound like a lot of restrictions but really it’s not – the bottom line is don’t do anything that requires a great deal of exertion and use common sense when it comes to protecting the baby.
Early on in your pregnancy, start strengthening your upper and lower back because an extra 30 pounds concentrated on your front side will really strain your posterior. Squats and lunges will strengthen your legs for carrying around that extra weight and will also ease labor if you plan to use the recommended squatting positions.
You also will want to perfect your dead lift form for when you have to pick up your baby in awkward positions. Dead lifts develop your glutes, hamstrings, lower and upper back, grip, and core. Strengthening your core can also do a lot to help prevent the harshness of diastasis recti (abdominal separation). Try contracting your abs at stop lights, while watching TV and even while checking out at the grocery store.
Labor is an intense workout. Not only does it require strength, but it is also very demanding in a cardiovascular sense. It can be a long event so it’s a good idea to prepare your body for endurance. Some great cardio exercises for pregnant women include long walks, swimming, yoga and biking.
The most important thing to remember when working out while pregnant is that you need to listen to your body – don’t push it. You have no reason to. In addition, always consult a physician to make sure you are not putting yourself or baby in danger.
