when you are pregnant Couches tend to look much more inviting than in the gym. But according to the American College of Obstetricians and Gynecologists, Exercise comes with some convincing benefits.
Regular exercise during pregnancy can reduce back pain. Relieve constipation Helps increase weight Improve overall fitness and makes the heart and blood vessels stronger It may also reduce the risk of gestational diabetes. preeclampsia and cesarean section
For celebrity trainer Megan Roup, founder of The Sculpt Society and mother of two. Exercise is also a form of self-care during pregnancy.
“I try to focus on self-care throughout. (pregnancy) such as taking a quick walk or meditation in the morning Eat energy-boosting snacks like almond butter and apples. or enjoying my favorite cup of coffee,” she said.
She gave birth to her second daughter in September. And keeping fitness a part of her daily routine is a key part of keeping her feeling her best during pregnancy and helping her recover afterwards. She filmed workouts for The Sculpt Society’s (TSS Mama) prenatal program throughout her pregnancy.
“Exercise has always been important to my mental health. especially during pregnancy,” she says. “I truly believe in The Sculpt Society’s prenatal exercises, pelvic floor exercises. And 360 degree breathing makes me more prepared to give birth. I also believe that taking time to focus on myself helped me adjust to the physical, emotional, and hormonal changes I experienced along the way. both pregnancy”
She cautions that every pregnancy is unique. So take the time to develop an exercise routine that works for you and your body.
“Pregnancy is different, so it’s important to listen to your body and fix or eliminate things. When discomfort is felt it is especially important. Working with a certified pre- and post-natal trainer who will guide you through making the right adjustments throughout your pregnancy – and postpartum journey, she says, for me, personally. throughout pregnancy I focused on the pelvic floor and 360 breathing exercises to prepare for labor and have an easier recovery.
Here are her five favorite exercises that made her feel great during pregnancy and helped her recover after giving birth.
Pregnancy exercises at home
Pelvic floor exercises and 360 breathing exercises
“Understanding how to strengthen and lengthen your pelvic floor and breathe properly through your diaphragm not only helps prepare you for birth. But it is also important in postpartum recovery,” Roup said.
In action: Kneel on the floor and sit up straight. maintain good posture as you breathe in Stretch and release your pelvic floor so that your stomach expands. when exhaling Lift all four corners of your pelvic floor (think of squeezing the muscles you use to hold your pee when going to the bathroom) at the same time. Think about working your core and wrapping the deep core muscles around your torso. Release and repeat
internal/external rotation
In this exercise you will move “Through internal and external rotation of the hips,” says Roup, “the inversion helps open the bottom of the pelvis. (Good for birth preparation) and seashells help strengthen the bottom.”
In action: Lie on your side with your knees bent and stacked. Use your forearms to support your head. and place your upper hand on your hip or the floor in front of you. Your lower leg will stay still while your upper leg moves for this exercise. Flip your top leg over so that both knees touch as you lift your top foot toward the ceiling. Then lift the top knee towards the ceiling so that the top of the foot touches the heel of the resting leg. (This is a clamshell or diamond shape.) Continue alternating between the two movements for 10 more reps, then switch sides.
Shell/Diamond
Doing the clamshell/diamond pose above will really help separate your buttocks. “Working to strengthen our buttocks during pregnancy can help reduce lower back pain,” says Roup.
In action: Lie on your side, lift your hips, and rotate the top of your hip slightly forward. And there is no curve in the back. Use your forearms to support your head. and place your upper hand on your hip or the floor in front of you. Lift the top knee towards the ceiling. With the feet together Then bring your knees back together. Repeat 10 times, then switch sides.
Prone knee lift
“Internal rotation can help open the bottom of the pelvis and prepare you for birth,” says Roup.
In action: Lie on your side, lift your hips, and rotate the top of your hip slightly forward. And there is no curve in the back. Use your forearms to support your head. and place your upper hand on your hip or the floor in front of you. Flip your legs so that your knees are lightly touching. and toes pointing up to the sky Then raise your knees one inch and lower them one inch. Continue dancing 10 times, then switch sides.
Lateral leg pulse
This exercise works by “Tap back into your outer thighs and top of your butt while also stabilizing your core,” says Roup.
In action: Lie on your side with your legs propped up. Bend your knees below. Make sure the top of the hip is rotated forward. There is no arch on the back. and the sides of the body are tightly attached Use your lower arms to support your head. and place your upper hand on your hip or the floor in front of you. Then lift the top leg up a few inches and then back down a few inches. Repeat 10 times, then switch sides.
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