Pre
and Post Natal Exercises for the Active Woman
6 Key Moves |
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Exercise during and following
pregnancy may seem like a foreign concept to you,
but it is an essential item on any active woman’s
to-do list. During pregnancy, you may remain active
with a doctor’s consent; however, strenuous
postnatal exercise is not recommended for 6 weeks
following the birth. Even though your |
regular cardiovascular and strength routine will have
to wait, there are gentle exercises you can do immediately
following the birth.
Following are 6 exercises for prenatal and postnatal
women. These exercises are recommended for women with
no known contraindications, and should be followed according
to your own body cues.
1. The Kegel- both pre and post natal
Muscles- Pelvic Floor
Lying on the floor with your feet out in front of you
and your knees bent, just relax and let your body weight
sink into the ground. Imagine you are urinating, and
then stop the flow of urine. Simply engage in a small
contraction of the sphincter, and then a relaxation.
You can do this exercise as a progression- start lightly,
build your way up, hold, then slowly release. You may
do this sitting up in a chair, or in any position that
is comfortable. Build your way up to 2 sets of 30 each
day.
2. The Bridge- pre natal
Muscles- Gluteus Maximus
Lying on the floor with your feet in front of you hip
distance, and your knees bent, squeeze your buttocks
and slowly raise your hips up off the floor. You may
keep your arms down by your sides. Keep your belly pointed
toward the ceiling, not dropping to your side. Hold
on top for 5-10 seconds, then release back down to the
floor. 2 sets of 15
3. The Cat Stretch- pre natal
Muscles- Up: strengthens abdominals, Down: stretches
lower back
On all fours, take your hands under your shoulders and
your knees hip width apart. Start with a neutral spine,
keeping your head in line with your spine. Slowly roll
your spine up toward the ceiling like a cat stretching.
Think of pulling your abdomen in toward your spine.
Slowly release down past your starting point and gently
arch your back. 2 sets of 15
4. Ball Crunches- pre natal
Muscles- Abdominals
With an exercise ball propped against a wall, lean back
on your ball until your buttocks are about 6 inches
from the floor. Feet are on the floor in front of you
about hip width apart. With your hands across your chest,
and your chin tucked, slowly curl up, imagining your
abdomen curling forward into a C shape. Exhale as you
roll forward, inhale as you roll back slowly. You do
not need to curl up very far. 2 sets of 15
5. Pelvic Tilt- post natal
Muscles- Abdominals
With your back flat against the floor and your knees
bent, take your legs hip width apart and drop your arms
by your sides. Take a deep breath in, and as you exhale,
slowly roll your pelvis towards your shoulders, pressing
your back deeper into the floor. Do not lift your hips
up off the floor. Stabilize your abdominals as best
as you can. Build up to 2 sets of 20
6. Belly Button to Floor- post natal
Muscles- Abdominals
With your back flat against the floor and your knees
bent, take your legs hip width apart and drop your arms
by your sides. Take a deep breath in, and as you exhale,
think about drawing your belly button down to the floor.
Relax, and then repeat. As you are doing this exercise,
think about the belly flattening and compressing. You
belly button should be pulling itself right down against
your spine. 2 sets of 20
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Nicole Palacios, BSc Exercise Science,
is an ACE and BCRPA certified personal trainer,
BCRPA supervisor of fitness leader, and mother of
two. She enjoys helping people reach their fitness
dreams. You can reach email at: www.perfectfit.ws
Her email is: nicole@perfectfit.ws |
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