Does being pregnant mean fitness is a big no-no? Absolutely not! Have a look at these fitness and workout tips for pregnancy, including a neat little secret on how to avoid stretch marks!
…There’s Something In The Water
Maybe there is something in the water, because it seems everyone around me is getting pregnant (ok, not the men!). What to do fitness-wise then has become one of the most requested subjects women ask me about. And I happen to do have a lot of fitness tips that will help you throughout pregnancy and help you bounce back into shape after.
One of the best pieces of advice I can give you in this regard I’ll give you right at the front: the sooner you start taking care of yourself, the better and easier it will be.
I personally noticed this thing among women (not all, but most ), that once they are pregnant, they think it’s OK to eat junk food, relax and not take care of themselves physically. But being pregnant doesn’t mean that you’re sick, does it, and that you can skip on exercising and getting all dolled up. No, I believe being pregnant means you should take care of your self even more, emotionally, mentally and definitely physically. Since you have a life growing inside of you, you need to be more balanced than ever before.
That out of the way, let us share some great tips that will help you take care of yourself while you’re pregnant.
I would like to first point out that you should avoid any kind of intense training such as HIIT, running or heavy lifting. That is common sense and I’m sure you already knew that , but I wanted to mention it anyways.
What you should do daily is a brisk walk, 1 hour minimum, even more if you have the time. Walk and stay active daily as much as you can. Many women find that this helps to not get so swollen during pregnancy. The more you move, the better.
I also suggest doing Power Yoga at least 5 days a week, it will help you to keep your muscles toned during your pregnancy. Power Yoga is more intense than regular yoga, but the movements are still slow and steady with the just the right amount of intensity. When I used to do Power Yoga, I always saw pregnant women in my class that were in such amazing shape, I couldn’t believe my eyes. These women were back in yoga class a week after giving birth and didn’t’ even look like it – they had muscle tone all over. Back then that to me was very surprising, because there is a myth going around that pregnant women can’t have muscle. But it’s just a myth.
The other thing is that yoga is great for is emotional balance. As you know, pregnancy often means your hormones are all over the place, which can make you, well, rather emotional and extra dramatic. Yoga will help you balance and calm your mind, which in turn will help you to keep your emotions in check. I’m sure your husband will appreciate it as well ;).
You don’t need to do stretching for too long, but 10 minutes a day will be very beneficial. I find the he best time to do it is right after you wake-up. Together with the yoga, this is another practice that will help your body to not swell up so much.
But I really suggest not only doing your regular legs, arms and back stretching, but paying some attention to your hands and toes as well. A lot people don’t think these areas are important, but they have muscles just like the others that need to be stretched.
How To Prevent Stretch Marks
Stretch marks, the bane of the pregnant woman! What wouldn’t you do to avoid those! So let me share a little secret with you about how to do avoid them: natural vitamin E oil. But it needs to be 100% natural, because synthetic doesn’t always work the same as the natural kind. You can get it in a roller container and should apply it twice or three times a day on your belly, chest and other areas where you think you might get stretch marks. Yes you will be sticky, but it works wonders! Every person that I’ve given this recommendation to didn’t get any stretch marks. It’s definitely very uncomfortable to walk around with a sticky stomach, but being pregnant itself is not very comfortable, so what’s one more little thing.
Getting Back To Shape
My best advice to you is don’t wait too long. I used to work with female circus artists and almost all of them would be in shape within 4-6 weeks after giving birth, and they would go back to their acrobatic work. These of course were rather fit women, so if were fit before pregnancy and kept yourself in shape during, by doing the Power Yoga and walking, you should find yourself bouncing back very fast.
Start by strengthening your core muscles from the inside. You will do it by practicing daily planks (the miracle exercise), of which I suggest session of one minute holds for ten times, at least five days a week. If you can’t hold for 1 minute do it for as long as you can, ten times. While tackling this, also keep doing the Power Yoga, but add light jogging afterwards.
Planks, Power Yoga and light jogging is your perfect combo that is safe enough and will get you back in shape in no time.
Please also remember that pregnancy means you have to be extra careful! If you have any reason to doubt you are fit enough for these exercises during your pregnancy, consult your doctor! Heck, ask him even if you think you are Supergirl. Better safe than sorry!
Picture courtesy of “Meagan“.