Friday, February 15, 2008

Guest Post: Rebecca Christian, Certified Yoga Instructor & Personal Trainer


I'd like to welcome Rebecca Christian to our San Diego Mama blog as a monthly guest blogger. She is a fellow San Diegan and certified yoga instructor who is committed to helping pregnant moms stay healthy, and new moms get strong, healthy and into their jeans again!

She will be joining us monthly with fitness tips. Check out these tips for pregnant mamas.

Congratulations, you’re pregnant! You already know that your midsection is about to go through some MAJOR transformations. Fear not-with a little bit of work you can quickly squeeze back into those skinny jeans!

First, the facts: As your bundle of joy grows, your abdominal muscles stretch and your center of gravity pulls forward, placing strain on your lower back. In order to alleviate some of this pressure you need strong core muscles. Exercises that strengthen the back and abdominal muscles are your best defense against low back pain. As an added bonus, a strong core will help you to “push” during delivery and make it easier to recover post-partum.

Following is a brief list of exercises to get you started:

Suck it in”- it’s the easiest thing you can do to keep your tummy muscles active and you can do it anywhere. While seated or standing, focus on drawing your navel to your spine. Having trouble finding your navel these days? Take a deep inhale through the nose, exhale all the air out through your mouth. That feeling at the end of your exhale when your abdominal muscles draw in and up is what you want to create. Try to work on this while in your car, standing in line at the grocery, or at your computer.

Zip it up”- maintaining strong pelvic floor muscles is key during and after pregnancy. Weak pelvic floor muscles lead to incontinence, and let’s face it, you’ve got enough going on. Best exercise-Kegels. The muscles “down below” contract, as if stopping the flow of urine, while your navel draws in and up. This creates a sensation as if you were zipping up your core from the pit of your belly up to your breast bone. Practice holding the contraction for about 3 seconds to start, and work your way up to 10 seconds. Try to complete 5-10 repetitions.

Cow and Cat” – Beginning on your hands and knees, inhale through the nose as you gently drop your belly towards the floor, reaching your gaze and your chest forward. Concentrate on opening the chest with on your inhale. As you exhale, draw the tailbone down towards the floor and round your back like an angry cat. Draw your abdominal muscles into the spine and exhale completely. Repeat several times, allowing your breath to move your spine.

Alternating arm & leg lift”- Beginning on the hands and knees, lift the right arm and the left leg, ensuring both are parallel to the floor. Maintain a straight line from your fingertips to your toes, keeping the hips level to the floor and the abdominal muscles drawing in. Hold for 3-5 seconds, and switch sides. Perform 2-3 sets of 10 repetitions.

Stay tuned for next month’s tips on a killer lower body workout to keep your legs strong and shapely!


295 comments:

1 – 200 of 295   Newer›   Newest»
Anonymous said...

I found this site using [url=http://google.com]google.com[/url] And i want to thank you for your work. You have done really very good site. Great work, great site! Thank you!

Sorry for offtopic

Anonymous said...

sandiegomamas.blogspot.com is very informative. The article is very professionally written. I enjoy reading sandiegomamas.blogspot.com every day.
instant cash loan
payday loan

Anonymous said...

BuctQuoro [url=http://wiki.openqa.org/display/~buy-differin-no-prescription-online]Buy Differin no prescription online[/url] [url=http://wiki.openqa.org/display/~buy-codeine-no-prescription-online]Buy Codeine no prescription online[/url]

Anonymous said...

あなたは(英語/日本語)を話しますか? [url=http://ci2s.org/viagura.htm]バイアグラ 服用[/url] バイアグラ 服用

Anonymous said...

el mensaje Competente:), de una manera seductora... http://nuevascarreras.com/tag/cialis/ cialis generico precio La scelta ГЁ a disagio [url=http://nuevascarreras.com/tag/cialis-generico/ ]cialis generico 5 mg [/url]

Anonymous said...

Encuentro que no sois derecho. Escriban en PM, hablaremos. [url=http://csalamanca.com/comprar-viagra-generico/ ]viagra sin receta medica [/url] En esto algo es la idea excelente, mantengo. http://csalamanca.com/tag/sin-receta/ viagra sin receta farmacia

Anonymous said...

Order [url=http://buy-cialis.icr38.net/Purim]purim online[/url] here - Incredible Offer periactin online here - Patent Price

Anonymous said...

leilani http://www.netknowledgenow.com/members/Slipcovers.aspx http://www.netknowledgenow.com/members/Polar-Heart-Rate-Monitors.aspx http://www.netknowledgenow.com/members/Popcorn-Machines.aspx http://www.netknowledgenow.com/members/Garage-Door-Openers.aspx http://www.netknowledgenow.com/members/Area-Rugs.aspx http://www.netknowledgenow.com/members/Omeprazole.aspx http://www.netknowledgenow.com/members/Vacuum-Cleaners.aspx

Anonymous said...

you have a wonderful site!

Anonymous said...

http://gongfu.com.ua - Visit us or die!

Anonymous said...

http://markonzo.edu Great site. Keep doing., ashley furniture price [url=http://jguru.com/guru/viewbio.jsp?EID=1536072]ashley furniture price[/url], tcwnatd, allegiant air verdict [url=http://jguru.com/guru/viewbio.jsp?EID=1536075]allegiant air verdict[/url], teefv, pressure washers info [url=http://jguru.com/guru/viewbio.jsp?EID=1536078]pressure washers info[/url], pmaglu, dishnetwork blog [url=http://jguru.com/guru/viewbio.jsp?EID=1536080]dishnetwork blog[/url], ubsqvm, adt security preview [url=http://jguru.com/guru/viewbio.jsp?EID=1536076]adt security preview[/url], wnccvm,

Anonymous said...

I am sorry, that has interfered... I here recently. But this theme is very close to me. Write in PM.

Anonymous said...

acomplia approved by the fda [url=http://www1.chaffey.edu/news2/index.php?option=com_content&task=view&id=146&Itemid=63]cheap acomplia online a [/url] name acquisto acomplia
http://www1.chaffey.edu/news2/index.php?option=com_content&task=view&id=146&Itemid=63

Anonymous said...

acomplia sanofi italia [url=http://www1.chaffey.edu/news2/index.php?option=com_content&task=view&id=146&Itemid=63]acomplia without a prescription [/url] fda and acomplia
http://www1.chaffey.edu/news2/index.php?option=com_content&task=view&id=146&Itemid=63

Anonymous said...

[url=http://community.gazzetta.gr/profiles/blogs/consolidate-credit-cards ]cards consolidate credit loan student [/url]best way to consolidate credit cards christian consolidate credit cards consolidate your credit cards
[url=http://www.officialflo.com/profiles/blogs/consolidate-credit-cards ]consolidate high interest credit cards [/url]consolidate higher interest rate credit cards loans to consolidate credit cards christian consolidate credit cards
[url=http://community.bonniehunt.com/profiles/blogs/consolidate-credit-cards ]how to consolidate credit cards [/url]visa cards consolidate credit card debt christian consolidate credit cards bank loan to consolidate credit cards

hannah said...

I purchased Acomplia from WWW.MEDSHEAVEN.COM , I lost 20 lbs in two week, without any workouts! if i worked out while taking this im sure I would have lost a lot more!

Anonymous said...

[URL=http://imgwebsearch.com/35357/link/buy%20cialis/15_mycialis.html][IMG]http://imgwebsearch.com/35357/img0/buy%20cialis/15_mycialis.png[/IMG][/URL]

Anonymous said...

indian casino gambling rules
accepted casino coupon corpus juris
portable poker table
cactus petes resource casino recreation ideal
chronicle casinos las vegas
virtual poker
jackpot gamblingonline casino online-bet
allow bicycle casino
free online stinkin rich slot game
vegas organization casino valid spider's web leaf
hoyle casino 3d damage breach critical
slot machines play free g
play replacement diversion casinos
casino gambling slots
flutter outdo online sports betting
laundry list casinos built las vegas
casino cash ceramic irritate bank
insider place secrets
atlantic big apple casino case deals
online casinos risk effective casino
delaware tombola results 121504
las vegas casinos divest oneself of
casino gambling slots horse gaming
probability rolling review reckon 4 8 two dice
casino rama accommodations
aladdin resort casino performing arts theatre
tennessee government raffle
no stash away required indication tip casinos
online casino
list powerball winning numbers

cuckold interracial stories said...

Here, this usually helps with peoples first tatoo. Why did you do it.
adult bedtime stories
animal sex stories free
gang rape stories
true beastiality stories
lesbian mother daughter erotic sex stories
Here, this usually helps with peoples first tatoo. Why did you do it.

Anonymous said...

vwordqs xup kuhfk monster dicks

dicpq!

mjpkn bqosyd fbl large cocks

Anonymous said...

yzjn deqyz [URL=http://www.blowjobs234.com]Free Bukkake Clips[/URL] billki y fy l rfw

Anonymous said...

apxw iuceb jakesxxx xvawfu h on m hok

Anonymous said...

aqix jubwl xnxx mmdljj p tb d yyp

Anonymous said...

some in the unknown evaluate of [url=http://www.cishanghaimassage.com]shanghai massage[/url] an typical manufacturer in Mainland in actuality ridiculously huge prices and even incorporated

Anonymous said...

buy tramadol 180 could you overdose tramadol - tramadol for dogs or humans

Anonymous said...

buy tramadol online no prescription overnight tramadol dosage per kg - order tramadol cash on delivery

Anonymous said...

cheap generic ativan buy lorazepam online uk - lorazepam 1mg pill

Anonymous said...

buy tramadol without rx tramadol no prescription fedex - buy tramadol ultram

Anonymous said...

tramadol online tramadol 100mg forum - tramadol for pain

Anonymous said...

buy cheap ativan ativan withdrawal cold turkey - happens you overdose ativan

Anonymous said...

buy tramadol without a script buy cheap tramadol online usa - tramadol hcl nursing implications

Anonymous said...

cheap clonazepam klonopin vs xanax mg - klonopin yellow 34

Anonymous said...

buy tramadol with paypal tramadol dosage mayo clinic - is tramadol hcl make you high

Anonymous said...

buy ativan online ativan overdose management - how quickly does ativan work

Anonymous said...

buy tramadol india tramadol urine test - tramadol high feeling

Anonymous said...

buy tramadol tramadol withdrawal coping - pet meds tramadol no prescription

Anonymous said...

order klonopin online taking 2mg klonopin - klonopin and anxiety disorder

Anonymous said...

buy tramadol online tramadol 50 mg efectos secundarios - buy tramadol no prescription uk

Anonymous said...

buy tramadol in florida tramadol 50mg for dogs dosage - buy tramadol online cod no prescription

Anonymous said...

ativan drug ativan gradual withdrawal - ativan dosage in dogs

Anonymous said...

generic ambien ambien sale online cheap - purchase ambien online no prescription

Anonymous said...

cheapest ativan ativan vs. xanax for panic attacks - ativan xanax conversion

Anonymous said...

order tramadol tramadol online - buy tramadol sr 100 mg

Anonymous said...

cheap tramadol no prescription best way buy tramadol online - . tramadol 100mg nebenwirkungen

Anonymous said...

tramadol online tramadol buy - ultram online

Anonymous said...

buy ambien online ambien dosage for sleep - zolpidem er generic ambien cr

Anonymous said...

buy tramadol online cod buy tramadol no prescription uk - tramadol dosage extended release

Anonymous said...

generic ambien ambience mall gurgaon restaurants - safe buy ambien online

Anonymous said...

generic soma online www.soma bras - generic soma markings

Anonymous said...

buy generic tramadol no prescription tramadol help opiate withdrawal - tramadol for dogs side effects

Anonymous said...

buy tramadol generic equivalent tramadol - buy tramadol in usa

Anonymous said...

buy tramadol cash on delivery tramadol gi bleed - buy tramadol 200mg online

Anonymous said...

clonazepam mg generic klonopin online - klonopin migraine

Anonymous said...

buy tramadol online has bought tramadol online - buy tramadol mastercard

Anonymous said...

buy ambien ambien side effects weight loss - buy ambien online

Anonymous said...

soma price soma muscle relaxant medicine - soma online mastercard

Anonymous said...

buy tramadol online long does 50mg tramadol take work - buy tramadol online us pharmacy

Anonymous said...

order tramadol online cod tramadol package insert - tramadol dogs dosage dogs tramadol

Anonymous said...

generic ambien ambien cr blue pill - ambien quality of sleep

Anonymous said...

buy klonopin buy klonopin mexico - many mgs klonopin get you high

Anonymous said...

ambien generic ambien dosage more drug_side_effects - ambien generic forum

Anonymous said...

buy tramadol cheap tramadol 50mg yahoo - tramadol hcl or vicodin

Anonymous said...

tramadol online buy tramadol online tennessee - buy tramadol mastercard

Anonymous said...

cheap ambien ambien cr 12.5 cost - ambien positive drug screen

Anonymous said...

buy tramadol cod overnight order tramadol medication - where to buy tramadol in usa

Anonymous said...

buy ambien online overnight delivery ambien sleep architecture - ambien fail drug test

Anonymous said...

klonopin antidepressant buy klonopin canada - klonopin quick acting

Anonymous said...

buy generic tramadol purchase of tramadol - tramadol online doctor consult

Anonymous said...

ambien ambien side effects hiccups - ambien side effects back pain

Anonymous said...

buy klonopin online generic brand for klonopin - klonopin dosage for sleep

Anonymous said...

buy soma online aura soma for sale - soma muscle relaxer for dogs

Anonymous said...

buy cheap ativan ativan erowid - lorazepam 1 mg /ml

Anonymous said...

buy tramadol medication tramadol hcl how to take it - buy ultram online no rx

Anonymous said...

buy generic ativan ativan vs xanax which is better - ativan withdrawal timeline

Anonymous said...

buy tramadol tramadol withdrawal symptoms canine - best place buy tramadol online reviews

Anonymous said...

buy tramadol online buy tramadol australia - buy tramadol forum

Anonymous said...

buy tramadol tramadol online legal - tramadol vs vicodin high

Anonymous said...

ambien for sale no prescription ambien side effects loss of appetite - ambien lithium drug interactions

Anonymous said...

carisoprodol no prescription soma muscle relax er - soma san diego new years eve

Anonymous said...

buy tramadol online buy ultram online no prescription overnight - tramadol hcl msds

Anonymous said...

how to buy viagra online safely safest place order viagra online - safe to order generic viagra online

Anonymous said...

buy ambien ambien cr 25 mg - generic ambien 93 73

Anonymous said...

generic tramadol online buy tramadol online cheap no prescription - order tramadol with no prescription

Anonymous said...

buy klonopin klonopin 2mg clonazepam - klonopin dosage cervical dystonia

Anonymous said...

buy soma online no prescription soma 350 mg drug - soma 84 amplifier

Anonymous said...

buy viagra online buy viagra online one day shipping - buy viagra online in usa

Anonymous said...

buy real viagra online viagra plus - order viagra online canada

Anonymous said...

zolpidem no prescription ambien memory loss - ambien cr long does take work

Anonymous said...

buy viagra online can you buy viagra women over counter - where to buy viagra in la

Anonymous said...

order viagra generic viagra xanax combination - generic viagra dosage

Anonymous said...

buy tramadol online tramadol 50mg for pain - cheap tramadol online

Anonymous said...

online soma soma pills abuse - muscle relaxer soma flexeril

Anonymous said...

klonopin online street price for 2mg klonopin - klonopin high how much

Anonymous said...

generic ambien ambien sleep music online - ambien sleep aid wiki

Anonymous said...

buy viagra and cialis online viagra natural - where to buy viagra reviews

Anonymous said...

soma online soma kendrick - soma buy

Anonymous said...

buy klonopin online no prescription klonopin .5mg dosage - generic klonopin images

Anonymous said...

ambien pharmacy cheap generic ambien online - buy ambien 10mg online

Anonymous said...

cheap viagra 100mg does viagra work women - viagra levitra dosage

Anonymous said...

ambien no prescription ambien online no prescription overnight - ambien side effects long term use

Anonymous said...

cialis online cialis price mexico - is cheap cialis safe

Anonymous said...

viagra online generic viagra in the usa - viagra buy manchester

Anonymous said...

buy viagra viagra joke generic name - cheap viagra side effects

Anonymous said...

soma online san francisco soma condos for sale - soma medication effects

Anonymous said...

generic cialis tadalafil cialis 800mg reviews - cheap cialis overnight delivery

Anonymous said...

order viagra online india where to order cheap viagra - best place buy viagra online forum

Anonymous said...

buy viagra online generic for viagra 100mg - viagra 2 chainz lyrics

Anonymous said...

cialis online free trial cialis coupon - can you buy cialis over the counter in mexico

Anonymous said...

buy tramadol overnight delivery tramadol overdose 200mg - overdose of tramadol hydrochloride

Anonymous said...

buy tramadol cod buy tramadol saturday delivery - tramadol hcl for pain

Anonymous said...

buy tramadol online buy cheap tramadol cod - tramadol 50 mg 377

Anonymous said...

cialis online buy cialis canadian pharmacy - cialis online deutschland

Anonymous said...

soma online soma drug class - generic name soma muscle relaxer

Anonymous said...

buy tramadol online cheap where to buy tramadol over the counter - tramadol for dogs dosage usa

Anonymous said...

buy viagra online buy viagra online without perscription - buy generic viagra usa

Anonymous said...

can you buy cialis over the counter cialis commercial 2012 - cialis daily does it work

Anonymous said...

viagra online legal purchase viagra - can you buy generic viagra uk

Anonymous said...

buy cialis in usa online pharmacy canada generic cialis - buy cialis online cheapest

Anonymous said...

buy propecia online generic propecia buy online - propecia after 40

Anonymous said...

viagra online generic viagra walmart - viagra dosage per day

Anonymous said...

buy tramadol online tramadol online - buy tramadol online reviews

Anonymous said...

buy viagra buy viagra online uk paypal - viagra online jelly

Anonymous said...

cialis without prescription buy cialis online in usa - cialis online apotheke holland

Anonymous said...

where to order viagra online viagra 100mg effects - viagra gold

Anonymous said...

buy propecia online where to buy propecia in the uk - propecia lawsuit 2011

Anonymous said...

buy strattera online generic strattera no prescription - strattera side effects when stopping

Anonymous said...

order viagra with mastercard can you buy viagra online safely - viagra online us

Anonymous said...

how to buy cialis online cialis daily for sale - cialis online rx reviews

Anonymous said...

buy retin-a retin a micro vs differin - retin a post acne marks

Anonymous said...

buy viagra los angeles viagra for women generic - safe purchase viagra

Anonymous said...

buy propecia online propecia quitting - belgravia centre propecia cost

Anonymous said...

buy tramadol online tramadol 50 mg looks like - tramadol for dogs is it safe

Anonymous said...

buy tramadol cod online tramadol withdrawal day 1 - cheap generic tramadol

Anonymous said...

buy strattera online buy strattera atomoxetine - strattera buy online

Anonymous said...

buy tramadol online mastercard overnight tramadol overdose signs symptoms - buy tramadol soma

Anonymous said...

buy tramadol hcl neurontin and tramadol high - tramadol withdrawal onset

Anonymous said...

cheap generic propecia propecia results after 2 months - propecia consumer reviews

Anonymous said...

can you buy cialis over the counter generic cialis at cvs - ordering cialis online legal

Anonymous said...

cialis online generic cialis mjy.blogspot.com - cialis online authentic

Anonymous said...

buy tramadol in florida tramadol 50 mg cut in half - can you buy tramadol on the internet

Anonymous said...

buy generic viagra purchase viagra line - viagra online from canada generic

Anonymous said...

finasteride no prescription propecia vs finpecia - propecia pharmacy

Anonymous said...

can you buy cialis over the counter buy cialis online malaysia - cialis commercial 2012

Anonymous said...

buy strattera strattera lawsuit - strattera 3 year old

Anonymous said...

cheap tramadol online xymel 50mg tramadol hydrochloride - tramadol dosage feline

Anonymous said...

tramadol 50mg tramadol withdrawal and sneezing - tramadol tylenol

Anonymous said...

tramadol 50 mg tramadol 50mg (generic ultram) - buy tramadol echeck

Anonymous said...

tramadol 100mg tramadol for dogs constipation - tramadol for dogs + rimadyl

Anonymous said...

tramadol online tramadol overdose serotonin - buy-tramadol-overnight

Anonymous said...

order tramadol online mastercard order tramadol online cheap - tramadol overdose quantity

Anonymous said...

buy tramadol cod tramadol 800mg - tramadol 911

Anonymous said...

buy retin-a online best buy retina display ipad - buy retin thailand

Anonymous said...

tramadol 50 mg tramadol bioavailability - tramadol premature ejaculation

Anonymous said...

tramadol 50mg tramadol for dogs dosage by weight - tramadol dosage mims

Anonymous said...

buy tramadol online reviews tramadol ketorolaco - how to buy tramadol in usa

Anonymous said...

tramadol 50mg side effects to tramadol 50mg - tramadol online no prescription mastercard

Anonymous said...

buy propecia online propecia grows hair back - much should propecia cost

Anonymous said...

tramadol online tramadol overdose amount mg - buy tramadol for dogs usa

Anonymous said...

best buy tramadol is tramadol online real - tramadol hcl 37.5 mg

Anonymous said...

buy tramadol online order tramadol pets - tramadol dosage adults

Anonymous said...

tramadol 50mg generic tramadol extended release - troy hill pharmacy online tramadol

Anonymous said...

generic propecia propecia results 4 months - propecia reviews

Anonymous said...

buy tramadol with mastercard buy tramadol florida - medicamento tramadol 100mg

Anonymous said...

buy retin-a online buy retin a online in australia - retin a acne before and after

Anonymous said...

tramadol online tramadol 100mg side effects - buy tramadol cod shipping

Anonymous said...

buy strattera difference between strattera atomoxetine - generic version of strattera

Anonymous said...

buy tramadol tramadol dosage euphoria - tramadol high alcohol

Anonymous said...

buy tramadol without prescriptions tramadol overdose liver failure - generic tramadol er

Anonymous said...

buy atomoxetine strattera how fast does it work - buy strattera online no prescription

Anonymous said...

buy tramadol online tramadol 100mg buy online - buy tramadol in usa no prescription

Anonymous said...

generic atomoxetine strattera online no prescription - generic tablets buy strattera usa

Anonymous said...

tramadol 50mg tramadol 100mg sr - buy cheap tramadol online cod

Anonymous said...

buy tramadol online tramadol addiction forum - purchase of tramadol

Anonymous said...

tramadol 50mg tramadol overdose in dogs treatment - tramadol for dogs post surgery

Anonymous said...

buy tramadol buy tramadol hydrochloride usa - order tramadol with paypal

Anonymous said...

tramadol 50mg does tramadol hcl 50 mg contain acetaminophen - order tramadol online overnight shipping

Anonymous said...

generic viagra viagra triangle restaurants - viagra online mastercard

Anonymous said...

tramadol 50 mg tramadol overdose lethal - tramadol no prescription usa

Anonymous said...

generic viagra buy viagra online cheap us - buy viagra online us

Anonymous said...

generic cialis viagra cialis online canada - best place buy cialis online uk

Anonymous said...

generic viagra viagra dosage recreational use - order viagra 100 mg mastercard

Anonymous said...

generic cialis cialis heart attack - buy real cialis cheap

Anonymous said...

cheap viagra viagra online legit - viagra dosage vs cialis dosage

Anonymous said...

viagra online without prescription typical viagra dosage - cheap viagra no prescription

Anonymous said...

viagra 100mg viagra online 150 mg - buy viagra no prescription usa

Anonymous said...

generic viagra viagra in us prescription required - safe purchase viagra

Anonymous said...

viagra no prescription safe to buy generic viagra - buy cheap brand viagra online

Anonymous said...

order viagra online generic viagra legal - purchase viagra online from us

Anonymous said...

buy cialis cialis таблетки - cialis online viagra

Anonymous said...

generic cialis cialis 40 mg online - cialis drug coupon

Anonymous said...

buy cialis from canada buy cialis from europe - cialis versus viagra reviews

Anonymous said...

buy viagra online buy herbal viagra online - buy viagra online from australia

Anonymous said...

generic cialis cialis online miglior sito - cialis price walmart

Anonymous said...

viagra online without prescription vipps certified online pharmacy viagra - cheap viagra ireland

Anonymous said...

cheap viagra buy viagra online us no prescription - cheap viagra pills us

Anonymous said...

cialis online cialis daily free offer - get real cialis online

Anonymous said...

buy cialis cialis online generic - order cialis online

Anonymous said...

buy cialis cialis daily side effects - cialis grapefruit effect

Anonymous said...

generic cialis cialis tablet price - buy cialis pakistan

Anonymous said...

buy cialis buy cialis online yahoo - cialisonline.it

«Oldest ‹Older   1 – 200 of 295   Newer› Newest»