Whether you did not know you can 'workout' during your pregnancy, you did not know where to begin, or even worse, if you have been taking matters into your own hands and exercising without professional instruction, I dedicate this month's article to exercising right for the prenatal woman.
Pregnancy is delicate and complicated, plus every woman experiences her pregnancy differently, so I can only scratch the surface with generic instruction on how to workout — although I can tell you a bit about some obvious do's and don'ts. There is no definitive research or guidelines for strength training and pregnancy, but many experts agree on certain guidelines.
Before I begin, it is important to note, that you should Never exercise or diet for weight loss during pregnancy. When I discuss exercises, they are for you to simply keep your fitness momentum. All prenatal women should visit the doctor and only workout if you are exercising correctly and the doctor or certified personal trainer approves any and all movements.
First and foremost, think safety. With exercise, the health of the baby and the mother are top priority. So eliminate any exercises that compromise safety. You have to listen to your body, if it doesn't feel right, modify the movement or eliminate it— especially if you are experiencing extreme fatigue, shortness of breath, or any discomfort.
Do not use jerky, jarring and twisting movements. This type of activity puts additional stress on joints and body areas already overloaded by the increased weight of the pregnancy and affected by hormonal changes.
Do not make quick directional changes {your body shape and center of gravity changes continually as the pregnancy progresses resulting in reduced balance.). Nor should you do the exercises that decrease the pulmonary space like extreme or rapid leg lifts or high steps— and especially do not do any exercises that can cause trauma to the abdominal area after your 1st trimester.
Women who have exercised vigorously prior to becoming pregnant should be willing to modify their activities, particularly during the third trimester of pregnancy. Of course do not engage in competitive or unfamiliar activities.