Pregnancy can take quite a toll on your body. Between weight gain, aches and pains, nausea, organ shifts, discomfort and all-around changes happening -both mentally and physically- staying fit may be the last thing on your mind during this time. However, studies have shown that the more fit you stay during pregnancy, the more likely you are to have a smoother and shorter labor and delivery. Also, your ability to ‘bounce back’ from the weight gain and get your pre-partum body back is heightened if you remain in good health while pregnant.
“But I’ve been completely trying to stay healthy and work out through the pregnancy, and doing the best I can. It makes me feel better, honestly.” - founder Kate Upton on staying fit while pregnant.
Not every pregnancy is the same and there may be risks associated with some exercises, so you should talk to your doctor before you begin any exercise regimen. This will assure you aren’t putting you or the baby at risk. Remember to take your time and approach your workout with an open mind. It’s likely you will need to make some modifications to your routines, especially as you increase in size with each trimester. Focus on breathing properly while working out, and always take a rest if you feel dizzy or lightheaded. Try these tips to remain fit and healthy while you are pregnant.
Yoga- Yoga is an excellent form of exercise that you can practice daily, even while pregnant. Stretching and strength training techniques used during yoga allow you to use your body as its own machine. Yoga helps to elongate, lengthen and strength train your entire body. There are even stretches and poses you can use as you draw closer to your due date that will open your hips and help relax your uterus in preparation of giving birth. The breathing practices utilized during yoga help relax your body and mind, alleviating many of the stresses and fears that come with pregnancy.
Low-Impact Strength Training - Keeping muscles strong is extremely important during and after pregnancy. Using body weight, or light dumbbells, you can ensure that your muscles continue to develop and get stronger along with your baby. The Strong4Me exercises can be modified to accommodate for that growing belly, while also keeping your muscles strong and limber for labor and delivery. These strong muscles will come in handy when you start carrying around an 8 pound bundle of joy! Low-impact exercises are perfect to double down on your mom strength and achieve health and balance. As always, consult with your doctor before you begin any fitness program while pregnant.
Instead of working toward being super fit, I’m strengthening my pelvic [area] and doing a lot of hip thrusts, body-weight hip thrusts and lunges and squats to help with delivery and make it easier, hopefully. Fingers crossed.” - Kate Upton on how she changed her workout to prepare herself for delivery.
Moderate Aerobics- Aerobics help burn fat while getting your heart rate up, but as your body grows, you may find it more difficult to keep up with your regular aerobics routine. High-impact aerobics can take a toll on your joints, which may already be sore or swollen from the pregnancy. Whether you opt to use a stair climber, go for a brisk walk, light jog, dance or utilize a stationary bike, you can keep your heart rate strong and burn fat with low-impact aerobics. As long as your heart rate is elevated, and you feel beads of sweat, you’re getting the right level of aerobics in.
Stay Hydrated and Eat Well- There will definitely be times that you will have cravings that absolutely must be tended to and of course, you are eating for two. However, while you will need some extra calories while you’re pregnant, your pregnancy shouldn’t be an excuse to eat high-fat and processed foods. These aren’t good for you, or for the baby. Remaining hydrated with water and electrolyte-infused drinks like coconut water will keep you from becoming excessively hungry throughout the day and hydration is key for pregnant women, who tend to become dehydrated more easily. Keep snacks like fresh fruit, nuts and yogurt on hand that will offer filling nourishment without excess fats and calories.
“Food-wise I just try to look at a menu as ingredients and pick out different things to keep me inspired and eating healthy.” - Kate Upton on how she made healthy food choices while she was pregnant.
Try Hydro Therapy- Some women find themselves suffering from sciatica, joint and other muscle pain and inflammation while pregnant. Swimming burns calories and strengthens your body without leaving a negative impact on your joints. Hydrotherapy treatments like relaxing in a warm Epsom bath can help relieve some of the pain and discomfort associated with pregnancy.
Keep moving throughout each trimester and allow yourself to enjoy the journey of remaining fit during your pregnancy. Exercising and remaining healthy will help you keep your spirits high as you get ready to approach #momlife. Pregnancy is exciting, and we bet that you’ll never feel stronger than the day you hold your baby in your arms for the first time. Stay fit, stay healthy and stay strong!
“You can do the Strong4Me Program anywhere in your house. I’ve done it while pregnant,” - Kate Upton