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Pregnancy Fitness

In: Uncategorized

7 Mar 2011

Your body is constantly changing during your pregnancy. Some days are good or energetic days and some days are well questionable. Don’t worry, you can change your workout to accommodate both types of days.

Y Squat Y Squat

 

If you are having an energetic pregnancy day you can circuit your pregnancy workout. Group 2-3 exercises together and work through them continuously, even your postural exercises can be circuited. Let’s take an example from Baby Bump Pregnancy Fitness
From DAY 1, TRIMESTER 2 I will circuit the big muscle group moves in this example
Take the Stationary Lunge, Lateral Towel Slide and Y Squat and perform them in succession continuously. Rest and repeat.

If you are feeling less energetic, work through the program methodically, taking breaks often. Listen to your body. Heart rate and sweating are always great indicators to let you monitor your intensity.

Pregnancy Study

New study links excess pounds gained during pregnancy leads to excess pounds in child.  http://www.reuters.com/article/idUSTRE63D30C20100414

 To answer a recent question posted on my You Tube channel- why do some view the full squat controversial during pregnancy.  Many pregnancy fitness videos that I see limit squat range I think because of instability, intensity with full range and maybe due to pelvic floor weakness.  Let us break down each of these points.

1. Instability in ligaments due to hormone release is a real issue during pregnancy, the main point though is that by doing a limited range squat your ligaments in your knees are actually at there weakest point- right when you are wanting to pause and change direction.  This is my eyes is more risking than working your muscles a little harder going into full range.

2. Intensity- yes a full range exercise is more intense, but you can do less of them.  If you are not strong enough to perform a full range exercise that is something different entirely and a progressive program is needed. 

3.  It is true your pelvic floor has more pressure placed on it at the bottom end of your squat.  KEGELS should be performed throughout your pregnancy prevent incontinence issues during exercise.  Kegels should be performed at the bottom range of your full squat.

I have written a little article regarding Squatting during Pregnancy, enjoy.

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Baby Bump Fitness is run by personal trainer and mom Jacqueline Gradish for soon-to-be moms and new moms. Safe, quick & EFFECTIVE fitness solutions that really work, including workouts, rehab exercises and nutrition tips.

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