\Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
I have talked before about how important exercise is during pregnancy. Maintaining your strength and stamina is very important when you are pregnant. During the second trimester for many women is when the energy level comes back. If you are feeling motivated during that period, these exercises are for you. These 6 intermediate exercises are a step up from the 5 exercises for expecting moms in the previous article.
I do hope that you are feeling motivated even though you’re out of breath with every move you make. Please consult your doctor before participating in the workout program. If you’re good to go then let’s get started!
Exercise 1: Squat Press
Exercise 2: Chest Press
Exercise 3: Bent Over Row
Exercise 4: Standing Side Crunch
Exercise 5: Calf Raises
Thank you for reading and I hope that these exercise challenge you a bit before baby arrive. In the meantime, enjoy your favorite workouts and do your best during the motivated days.
As an Athletic Therapist, we specialize in creating an exercise prescription that caters to your need. Whether you need exercises for prevention or recovering from an injury, we can help you.
Please visit our website to get to know our team of Certified Athletic Therapist and to explore more on what we can offer. Our online portal is now available – book your appointment – online and we hope to see you soon!!!!!
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 email@example.com.
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
There were many requests on the article I wrote years back regarding exercise during pregnancy. Clients have found this article helpful and since there are ladies expecting this year, I thought I would encourage them to try to do as much exercise as their body allows. Most importantly for the moms-to-be to understand how important kegel exercises are during and after pregnancy.
The focus in this article are the benefits of exercises during pregnancy. Light exercises will help with healthier delivery, important to your health and your baby’s health and to maintain your strength and flexibility during your pregnancy.
If you have not added fitness into your daily routine, it is never too late to start. Be sure that you have consult your doctor in case there are contraindications to you exercising.
Here are the list of benefits of exercise in pregnant woman:
Another important exercise that I use for my clients with low back pain and also recommended for pregnant woman is Kegel Exercise. You should have heard of the kegel exercise at some point in your life. However, if you haven’t, now you will have more information about how important it is and to perform kegel exercise correctly.
What is kegel exercise?
Kegel exercise is strengthening your pelvic floor muscles. These muscles control your urine flow and help hold your pelvic organs in place. Kegel exercise is recommended for every woman who strive for healthy living.
Benefits of kegel exercise:
How to perform Kegel exercise?
Here are examples of kegel exercise incorporating exercise ball and other exercises:
Bridge exercise with kegel: 3 sets of 10 seconds hold.
Sitting on exercise ball 3 sets of 10 seconds hold
Sitting for 5-10 minutes with mini bounce or side to side hip movements
Ball under the calves to help relieve low back stress while lying flat
Contract pelvic floor muscles 10 seconds and repeat 3-5 times
I hope that this helps you during your pregnancy. Just remember before you perform any type of physical activities, consult your doctor first. Unless of course fitness is part of your daily routine, continue on as normal bringing down the intensity.
Team Insahyu: Certified Athletic Therapists.