Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
Expecting a new baby is one of the most exciting things in life for some families and close friends. Speaking from experience, there are a lot that goes into the pregnancy process especially if you have little ones already. However, if you are a new mom, I feel your excitement and what we will discuss in this article will apply to you as well.
Once your energy picks-up I know you are eager to continue what you were doing before you found out about your pregnancy. Let’s get back to training! Here are 5 exercises for expecting moms. Please consult your doctor first before participating in exercise programs and to try these exercises.
Exercise 1: Ball sit – This exercise is good for posture and most importantly core strengthening. When performing ball sit, be sure to sit upright with your legs a bit wider than shoulder width apart. Squeeze your upper back, chest out then engage your core like you’re doing the kegel. Kegel is contracting your inner core muscles along with your pelvic floor muscles. Sometimes it is describe as holding your pee. When you engage your core, your upper body will be forced to stay upright.
Once you’ve master the kegel on the ball, you can rotate going clockwise while keeping your upper body upright. Complete 10 revolution then switch to rotating to counterclockwise. Rest and relax in between just by bouncing on the ball while seated. Bounce 10 times slow and controlled.
Ball sit is a simple and effected exercise for pregnant women to help focus on core strengthening and allows for lighter compressions on your spine with amazing support for the growing baby.
Exercise 2: Ball wall squats – Ball wall squats targets the lower body (quadriceps, hamstring and glute muscles as well). Using the ball for squats allows smoother transition during squats. Bend your knees close to 90 degrees, then move up to the starting position contracting your glutes as you move up. Complete this exercise 3 sets x 10 repetitions. Be sure to rest in between the sets.
Exercise 3: Incline push-ups – You can use the arm rest of your couch if you have enough room or you can also complete incline push-ups on the wall. This exercise focuses on core and upper body strengthening. I like this exercise because it challenges the full body and very good to break a good sweat. Complete 3 sets x 10 repetitions.
Exercise 4: Supine clam shell – This exercise is good in the first and second trimester if you are still comfortable lying on your back. I use mini band for this specific exercise to add more resistance for hip abduction. Hip abductor is responsible for moving the hip outwards and also a hip stabilizer which helps with walking and standing.
Lie on your back with the mini band around your thighs (above the knee). Start with your knees bent to 90 degrees with feet together, then after engaging your core, drop your knees to the side (only as low as your hip allows) slow and controlled, then slowly bring your knees back to the start position. Complete this exercise 3 sets x 10 repetitions.
Exercise 5: Ball squeeze + bridge – Find a soft ball about the same size as a volleyball or a soccer ball that you can easily squeeze between your knees. This exercise targets the inner thighs and again helps to strengthen your core as you engage throughout the exercise. Perform this exercise only if you are still comfortable with lying on your back.
Start with your knees bent with the ball between your knees with your feet aligned with your knees. Kegel / engage your core while squeezing the slowly lift your torso up while squeezing your glutes on the hip extended position. Hold for 5-10 seconds then lower your hips back to the mat. Repeat 10 times completing 3 sets.
Thank you for reading our article. We hope this will help you get back into an exercise routine before your baby arrives. Please don’t forget to check out other simple exercise and rehab articles. Book your Athletic Therapy appointment at firstname.lastname@example.org.
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
Happy New Year!!!!!!
We look back and reflect on things we accomplished in 2019 and almost always we look forward to the positive and better new year. We celebrate and motivate ourselves to be the best we can for ourselves and our families in the coming new year.
Here are FIVE TIPS for you to get your new year started
ONE: Goal setting
Set goals that are realistic and achievable for you or your family. Think of it as a compass. Without it, you won’t know which direction to go. Having goals and being clear on where you want to be is a simple and good way to start your new year right!
If you haven’t done it yet, journaling is a good way to reflect or debrief with your day-to-day tasks whether at home or work. With journaling, sky is the limit. You can express your thoughts regarding your achievements and to recognize what is needed for improvement.
Whether you like to read for leisure, work, business or get good advice from books, reading can be a good break from your daily routine. One thing I learned recently is to read what applies to you only. I find that helpful and reduce stress on how much I must read. No need to read the whole entire book. Another option is audio books. Try what suits you best.
Do something you enjoy. Play your favorite sport with your friends, join a gym to workout, go for a walk with your partner, play with your kids etc. Find something that allows your body to move. Moving improves your mood because it releases hormones called endorphins (also known as feel good hormones).
FIVE. Taking a break
This is the one and the most important tip that I can give you. It is very important to spend time alone, quiet to think, to reflect and get new ideas and get motivated. I believe this is the one that people tend to forget. Be sure to schedule “me” time so you can return to work or your family refreshed and new.
I hope that you can get something out of this article and apply it to your daily regimen. On behalf of Team Insahyu and our families, we wish you a happy and prosperous new year!
Team Insahyu: Certified Athletic Therapists and Certified Personal Trainers.