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Tuesday, February 22, 2011

Pregnancy Fitness : Exercise Regimens for Moms-to-Be - Guest Post

John Farnish is a guest writer who also writes on online court reporting schools for Yoga for Each Trimester

Yoga Techniques for Pregnancy

Kegel Exercises

These are some of the simplest exercises you can do while pregnant, yet also some of the most beneficial. They consist of contracting your pelvic and uterine muscles—the muscles you use to stop peeing. Doing kegels regularly these will strengthen that area, which will help you push your baby out during labor, and ward off incontinence later in life. The routine: contract for 3 seconds, then release for 3. Repeat 10-15 times; do 3 sets a day.

Jogging

If you were a runner before you got pregnant, there’s no reason to stop now. The aerobic exercise can get your heart rate up and help maintain overall fitness. The only catch: as you get larger, your balance will get worse. Run on a treadmill to minimize the potential for falls, and take a jogging hiatus once the third trimester comes.

Swimming
Swimming is a popular choice for pregnant women. It’s low-impact, so you won’t have any extra weight or strain on your joints. And, it has a very minimal chance for injury. Many women also enjoy it because it makes them feel graceful and more comfortable in their bodies—something that’s hard to come by when you’re very pregnant.
Bicycling

Cycling is another low-impact aerobic option. Like jogging though, you'll want to be careful of losing your balance and risking a fall. Stationary bikes are a good option for minimizing the risk of injury.

After workout: It used to be commonly thought that by exercising, expectant moms would siphon off nutrition from their babies-to-be. While this is definitely not the case, you'll want to be careful about what you eat before and after exercise. Don’t exercise on an empty stomach—this can lead to weakness and feeling faint. Try a small snack, like crackers with peanut butter, fruit, or granola. After you’re done exercising, you'll need to restore your body. Try foods with a good combo of carbs and protein—carbs will bring the glucose and energy, and the protein will aid in muscle restoration. A smoothie with fruit and yogurt is a good choice.

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