Hey I was just wondering if anyone had any suggestions for me with excercise. I just found out I am pregnant and would like to do some yoga or pilates to stay in shape while I am pregnant.. also so that the weight will come off faster after I have the baby. I wanted something that can be switched up so I don't get bored either...
Walking, swimming, and Yoga. Sometimes Doctors will tell you that its okay to do most of what you were doing before you got pregnant with a few exceptions and weight limits so ask.
But the three I listed I know you should be able to do.
I loved this work out DVD it was a good work out and really helped me listen to my body.
Tai Chi For Expecting Mothers Starring: AP Beth Hopkins-Acampora
There's a lady that does yoga at 10 am on kbyu. She often has pregnant girls in her class, so that can be helpful. Be sure not to stretch too far. I also liked pilates, I used to do Ana Caban's pilates videos - just listen to your body. Our hospital had some prenatal exercise classes that were free and also very good, so check with your doctor/hospital for that.
With all three of my pregnancies I kept the same workout routine. My doc just told me to keep my heart rate at 120 or below so I do not overheat or take too much oxygen from the baby. I did the most with my second child with at least 1 hour per day of anything from aerobics to yoga. I never worked my stomach obviously but I did work out everything else. With the second one I was back to my normal weight and flat stomach within three months. It was great!
There are also a ton of pregnancy videos out there for working out and yoga that I really liked.
Good luck and congrats!
I did prenatal yoga (at that time, I was in Boulder). It was fantastic. Kept me (and the rest of the women) in great shape, and as an added benefit, I think on average we all had much easier labors than friends who didn't do yoga. Hiking is great too if you enjoy that.
Take care.
I think yoga is THE best when you are pregnant (I'm a little biased because I am a yoga instructor myself). I did yoga throughout my pregnancy and was amazed how much it helped me. I pushed my daughter out with 4 pushes and I attribute this to yoga. You can probably find some prenatal classes in your area. If you can't or those bore you, you can go to most of the regular classes. Just call and talk to the teacher before you go and make sure the teacher has experience with prenatal yoga and is able to modify poses to suit your needs and keep you safe. Have fun!
water aerobics! I know the sorensen center (13th south and 9th west) has a great program- it kept me at proper weight gain while eating ben and jerry's by the pint! It's not that expensive either, if you buy a punch pass it's 16 classes for $30
I loved doing water aerobics when I was pregnant, it helped with keeping the swollen ankles away. It also was nice to let the water support my belly and give my back a break. Stretching in the pool also helped me to get muscles other wise impossible to get.
Enjoy your pregnancy.
S.
Mother to Kai
www.HomeWithKai.com
I would read Dr. Clapp's book on exercising while pregnant, I really enjoyed it, and I would look on amazon.com for yoga and exercise dvds and buy the one you want based on the reviews and comments.
I had a great VHS tape I used (lol), Crunch Fitness's Yoga Mama. I would do half of the video each morning & I could really feel it the days I didn't. To keep in shape, just walk.
I love love love water aerobics, you can get a toneing workout as well as some cardio. Once you start getting bigger the boyancy of your belly will give your back a much needed break, and you can get on your tummy.
Unless you have any major risk factors, you should be able to continue your regular workouts (albeit keeping your heart rate around 120) until at least 20 weeks or so (especially if this is your first pregnancy). Listen to your body, though - if you're a runner, you might find that it's just not comfortable or makes you nervous to continue, so stop! Depending on what your gym offers, circuit training is a nice varied workout. If you take yoga or pilates (or any class with an instructor), just make sure your instructor knows you're pregnant so they can give you alternatives to certain exercises if necessary). Things to avoid: bouncing/jumping, lying on your back after 20 weeks, major exertion enough that you're holding your breath (like with HEAVY weightlifting), and twisting motions (important to remember with yoga). And of course lying on your belly!
Preggi Power was awesome for me and tons of fun!
www.preggipower.com
C. - good for you! Being in shape through pregnancy is so great for your body and your mood. I worked out through all 4 of my pregnancies, and it was so awesome being in labor when they said "take a break" and I didn't need one because I was strong! I would definitely recommend aqua aerobics - I am a fitness instructor and it helps so much with the joints and swelling. Also, when you get into the pool it instantly takes the pressure off of your swollen belly and you feel like you can move more. I love the aqua aerobics too because I don't get bored in a classroom setting. One caution though - maybe look into a swim suit that is 2 pieces - nothing like trying to peel yourself out of a swimsuit to go to the bathrooom and then having to put it back on again - LOL :) Also, wear a good supportive sports bra under your suit.
Definitely check with your doctor/midwife to see what exercise recommendations and precautions they have. Mine recommended simply continuing with what I was currently doing. I have also been told (in prenatal aerobics training) to not do sit ups after 26 weeks, no kicking (like kickboxing) and to keep the heart rate under 144. There are abdominal exercises that are great for pregnant women (not done on the back) which can strengthen your transverse abdominus, the abdominal muscles that will help you push the baby out!
Denise Austin makes some wonderful videos and I think I have seen pregnancy ones.
I went to Hot Mammas http://hotmamasexercise.com/ and Bely Bliss http://www.bellybliss.org/ while I was pregnant, and recommend both!!
Teddi from Hot Mammas also has a DVD for home workouts.
I found this website http://www.fityummymummy.com/cbae/?a=9yJyJ4vJyand have been using this workout w/ great result for almost 2 years now. The great thing about is that the author is always available to answer questions. You will need to make some very easy modifications while pregnant. I think the only thing you would need to do is omit the exercises that you are lying on your back, and replace with another exercise.(which she has a wide variety of execercises in the book). The BEST thing is this workout only requires 15 min/day that is ONLY 90min/wk. So now when you are a new mom, you have plenty of time to workout and then go on about you day taking care of your new beautiful baby!
