Pregnancy can be confusing enough as it is, so much so that you don’t need to worry about your workouts as well! Body Temple Personal Trainers, and mamas-to-be, Karine Gauthier and Teresa Soh, reveal the three top exercise moves that you can do throughout your pregnancy to stay fit and strong.
Bouncing Baby #1: Wall Squats
Why it works: It supports your back as you workout.
Stand with your back to a wall. Look straight ahead, knees slightly bent and chin slightly tucked. Inhale, then exhale and allow your abdomen to fall toward your back. As you exhale, bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting. Make sure your knees do not come over your toes. Breathe evenly. Hold for 5-10 seconds, then slowly return to the start.
Sweat it! Hold for 5-10 seconds. Work your way up to holding for 1-2 minutes.
Bouncing Baby #2: Wall Push-Ups
Why it works: Wall push-ups are perfect for a growing belly. They help strengthen your chest, without stress on your spine.
Stand in front of a wall and place your palms on the wall at shoulder level, slightly wider than your shoulders. Your fingertips should be pointing up. Back your feet a couple feet away from the wall so your elbows are bent as you lean on an angle into the wall. Don’t arch your back. Inhale, then exhale and push off the wall until your arms are in an outstretched position with elbows slightly bent. Inhale as you return to the starting position.
Sweat it! Do 5 to 10 times. As you progress you can work up to 20 or more.
Bouncing Baby #3: Bird Dog
Why it works: This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves. It also tones your glutes, upper back, lower spine, and hamstrings. Tighter abs help support your spine during pregnancy.
Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form.
Sweat It: Repeat five to six times on each side. To make it harder, gradually increase the holding time to 10 – 12 counts. For an additional challenge, add movement to the mix by slowly lifting and lowering the extended arm and leg a few inches, maintaining proper form throughout.
Body Temple in Loewen Gardens provides holistic health and fitness care for women. As well as offering personal training, nutritional guidance and health tips, the centre also offer specialised sessions for clients, including Pre & Post Natal Fitness Care. To find out more see our review here!
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