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MAY IS Q&A MONTH

THIS WEEK'S FOCUS IS ON SAFE AND EFFECTIVE EXERCISES DURING PREGNANCY

Hey Jessie, 
I was wondering if you had any suggestions on what good exercises are for when you are pregnant? I've already been eating healthy and staying away from junk food.  I am just looking for best and safest ways to keep my legs and ass toned so it not so hard post pregnancy.
I appreciate your advice; you are amazing! 

Thank you,
Sunday Henderson

Hey Sunday,
Great question! It's super important to have strong legs both for your labor and for ultimately bending down and maneuvering everyday activity with your babe. Ideally, one who is pregnant does not add any new exercises during any of the trimesters, yet, rather maintains their preceding physical regimen. This can range from a marathon runner continuing to run up until it doesn't feel right anymore to a dancer continuing to perform as long as all feels right and the choreography allows. I've trained some of my pregnant clients up until 2 days before delivery! Point is, it's super beneficial to have a foundation which can then be modified along the way.   

 


MY TOP 7
SAFE and EFFECTIVE EXERCISES 
for LEGS & DERRIERE during PREGNANCY

no gym required
- build strength and endurance
- prep for labor
- no pressure on belly or back
 

1) WALL SQUATS w/physio ball
15-20 reps / 3 sets / 30-60 seconds rest in betweens sets / hold DBs for extra challenge / practice holding for 30 secs to 2 minutes in preparation for labor

SET UP: Place ball against wall, low back against ball, step feet forward slightly so that when you bend your knees they result in a right angle over your ankles

ACTION: Bend knees descending to an upright squat. Pelvis remains neutral

BONUS: PELVIC TILTS  
A woman's pregnant body goes through many changes. One change being the increase in the anterior pelvic tilt. As your baby grows, your belly weight tips the top of the pelvis forward creating pressure and tightness in the lower back. (lordotic curve increases)
ACTION: Sit with tall upright posture on ball. Curl tailbone under which stretched low back, then resume neutral

2) HIP RAISES
15 reps / 3 sets
Turn on side in between sets if pressure from laying on back is too much after 30 seconds
SET UP: Lay on back on mat.

ACTION: Engage buttocks, draw belly (abdominals) up towards heart like a hammock, then lift hips up to ceiling. Roll sequentially down spine. Repeat.

3) SIDE LYING LEG SERIES
10-20 reps per each type of movement / 2- 3 full cycles

Add a knotted theraband around thighs or ankles for extra challenge
SET UP: Lie on side on mat. Back of body lined up with back of mat. Legs at angle forward with ankles at bottom corner of mat
ACTION: Lift and lower top leg, external and internal rotation of top leg
circle top leg up to hip height, pulses


4) TURNED OUT UPRIGHT SQUATS (GRAND PLIES) 
15-20 reps / 3 sets / 30-60 seconds rest in betweens sets
SET UP: stand wide shoulder width apart and turned out legs with hands lightly on the kitchen counter/table
ACTION: Plie, bend knees. Make sure knees are tracking over big and second toes)

6) CALF RAISES (RELEVES)
20 reps / 3 sets
SET UP: Hands on wall or on top of chair
ACTION:  Slightly turned out with heels together and toes apart, lift and lower heels rising up to balls of feet

7) STEP UPS
10-20 reps /  3 sets
SET UP: Stand facing a secure step
ACTION: Step up and down on same leg for full set then switch legs


Hope this helps! Please share the love and knowledge by sending to your pregnant friends.