Pregnancy, Volume 3
Check out my favorite workout/leisure wear brand above. There will be plenty of workout gear and exercise posts on the Mrs.Nipple blog in the upcoming months.
There are so many benefits to exercising while pregnant. If you read my previous post you might remember all of the possible perks.
EXERCISING WHILE PREGNANT
-Helps reduce backaches, constipation, bloating & swelling
-Can prevent and treat gestational diabetes
-Increases your energy & improves your mood
-Helps you sleep better
-Improves posture & promotes muscle tone, strength and endurance
-May improve your ability to cope with labor (all of that pushing)
Now let’s talk about the problem areas many of us like to target during pregnancy. The areas that start to change and really become problematic in the third trimester include upper thighs & butt, upper arms, and back. I also try and focus on keeping my endurance up and getting my heart rate going at the beginning of my workouts with a quick treadmill or rowing session. In the past, there was so much emphasis on monitoring a pregnant women’s heart rate very closely, but that has changed in recent years.
“For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits” -MAYO CLINIC
Check out two exercises below that help target your booty, compliments of Courtnay O. Johnson Personal Wellness and training, based out of NYC.
Fire hydrants and donkey kick are great go to exercises to help perk up your butt. Another added benefit is that they are very beneficial when dealing with sciatica pain that many pregnancies can cause.
Donkey Kick: Get on all fours on a mat. Place your hands under your shoulders and your knees under your hips. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching floor; lift again. Repeat.
Fire Hydrants: Start on all fours, placing your knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Keep your knee bent and lower back down to starting position. Repeat.
Slim Thigh exercise
Using gliders are what I like to call my little secret for slim thighs. If you haven’t used gliders, then get on board. Courtnay introduced gliders into my routine a few years ago and I’ll forever be grateful. If your gym does not have gliders, paper towels or regular towels on a wood floor does the job.
Gliders: One leg side lunge for 30 seconds on each side. Clasp hands in front of body and stick out booty as you lower into your lunge.
Courtnay Oliver Johnson, MA, EdM, is a NASM certified personal trainer specializing in pre/postnatal care, weight loss and management, and nutritional and wellness counseling. www.courtnayjohnson.com
Always remember the following information is based on my personal experiences. Please consult your physician before trying anything new.