Pregnancy Guidelines

#1 Follow the Pregnancy Big 12

Before beginning any exercise program, you will want to read our Top 12 Recommendations.  It includes everything from eating within the hour to knowing your level of intensity during pregnancy.

#2 Fit Pregnancy

You have a few more safety guidelines if you are an athlete, check out our Fit Pregnancy guidelines.

Running during pregnancy?  Read our Top 10 tips for running during pregnancy.

#3 Pregnancy Nutrition

Fueling your body is just important as moving your body!  Check out our Pregnancy Nutrition 411 and the Pregnancy Recipe Box.

#4 Ab Exercise During Pregnancy

If you're following our Pregnancy Programs, your calendar includes 3 minutes of Core Foundation exercises...and they are so important...here's why!

As your belly expands, it may seem counterintuitive to work on strengthening the muscles around the area that increases in size as a natural part of pregnancy. Before I explain why ab exercises during pregnancy is not counterintuitive, let me tell you what the core is. As simply as possible, your core is defined as all the parts of the body except for your limbs and head. Think of your core as your abs, chest, back and hips. Post pregnancy, your healthy muscles will bounce back more quickly from labor.

The transverse abdominis supports your baby during pregnancy. The fibers act just like a corset, pulling the core in from all angles (front and back). They are the most important of the muscle groups of the abdomen. The pelvic floor and TA keep your belly from dropping to your toes. The TA and PF, together with the uterus, work to push your baby out during delivery. Having those muscles be as strong and flexible as possible during labor while greatly ease your baby’s entry into the world and you’ll be grateful for that.

Diastasis Recti is an abdominal separation that occurs in 33-60% of pregnant women. You are more prone to this abdominal gap if you have a weaker abdominal wall, if you are carrying a large baby, if you are carrying more than one baby, if you have a narrow pelvis, if you have more than one child, if had them close together, or if you’re over 35 when you get pregnant. After that long list of predisposing factors, you can see why 33-60% of mamas have diastasis recti during the second half of pregnancy.

See more on diastasis recti.

 

#5 Grab your Equipment
A mat, water and 2 sets of weights. Generally you should use one light set (for smaller muscle groups) & one heavy set (for larger muscles groups and lower body exercises).

 

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