Exercising for two

For some women, the thought of hitting the gym during pregnancy is just plain crazy. But your unborn baby will thank you for saving the pickles and ice cream for a post-workout reward—and after indulging in an endorphin boosting session, you might not even need the ice cream!  

Desi Bartlett, M.S., CPT and yoga instructor, knows a thing or two about the importance of staying fit while expecting—she’s a mom-to-be herself! Bartlett shares motivating tips with other mamas who are ready to sweat:

Get moving

It’s really common to be a little tired and not want to exercise, especially during the first trimester. Give it a shot for at least 15 minutes, and if after that time you are still really tired, save the workout for the next day.

Stretch your pecs!

Since your bra size has probably gone up, changing your center of gravity, it is normal for your shoulders to get a little “slumpy.” To improve posture and avoid back pain, stand in a door-way with your arms out to the sides and your hands on the doorframe. Step one foot forward and lean into the stretch.

Remember to squat

Squats are fantastic for strengthening the muscles of the pelvic floor that you will be using during labor and delivery. Place a stability ball behind your bottom against a wall. Allow the ball to roll along your spine as you do your squats. The stability ball will help you stand more erect so that you are not pushing forward on your belly.

Invest in a set of five-pound dumbbells

You can use two handheld five-pound dumbbells for all upper body exercises. Your child will quickly reach the ten-pound mark, so the stronger your upper body is, the easier it will be to carry your little one.
 
Still don’t know how to get moving? Try these easy exercises designed by pilates expert Sarah Picot to get your blood pumping and your baby kicking:

Leg circles

(Strengthens the pelvic floor and eases edema) Stand with your feet in a small “V” with your right hand against a wall and your left hand on your hip. While kegeling, raise your left leg at a 45-degree angle. Keeping your torso still and hips level, make five small circles in one direction and then reverse for five circles. Switch sides.

Swimming

(Strengthens back muscles and relieves backache) Start on your hands and knees. Keeping your shoulder in place, reach your right arm until it is parallel with the floor. At the same time, keep your hips even and reach your left leg until it is parallel with the floor. Stay for two breaths. Return to the starting position. Repeat using the left arm and right leg. Do four sets.

Push Ups

(Strengthens arms and chest to prepare your body for holding your newborn 24/7) Start on your hands and knees. Keep your arms close to your body as you exhale and lower your chest between your hands. Your forehead touches the floor in front of your hands. Inhale to straighten. Repeat.