Wednesday, March 19, 2008

Guest Post: Fitness for Pregnancy, Birth & Beyond

I'd like to welcome back Guest Mama, Rebecca Christian - a yoga instructor and personal trainer. This month she is sharing some great exercises for toning our lower bodies...which is exactly what I need as I enter my 8th month of pregnancy. Rebecca included some great photos of each exercise, but if you would like to schedule a one-on-one session with her you can contact her at beckachristian1@gmail.com or 804-201-0919.

Maintaining lower body strength is extremely important for all women, but especially those who are pregnant. As you and your baby grow, increased stress is placed on the joints of the pelvis, knees and ankles. Strong gluteals (the muscles of your butt) and legs help absorb some of the pressure, may reduce common pregnancy related aches and pains, and aid in circulation (ankle swelling no more!).

In addition to the exercises listed below, don’t forget that walking is an excellent complement to your strength training, especially if you get some hills on your route. Always talk to your doctor before beginning an exercise program, and be careful not to over exert yourself.

Here are a couple of great moves to strengthen and tone those gorgeous gams!

You will need: A large resistance ball (a tall chair or sturdy railing will also work), ankle weights (optional)

Squat:

With the ball positioned slightly above the small of your back, walk your legs several feet in front of you, about hip-width apart (wider for pregnant bellies). Turn your toes out to about a 10-degree angle. Place your hands on your hips and keep those shoulders back (no slouching!).

Bend your knees as if sitting in a chair, being careful not to let your hips drop below the knees. Be sure that your knees stack directly above the ankles (in other words, do not let the knee extend beyond the ankle). Lower down into your squat to a slow count of 3, pause at the bottom, and slowly lift back up to standing. Perform 2-3 sets of 15 repetitions. (For an added challenge you can rest 8 -10lb dumbbells on the tops of the thighs.)

(Note: If a ball is not accessible, you can always hold on to the back of a tall chair for balance)

Targets: Gluteal muscles, hamstrings (back of the thigh), quadriceps (front of thigh), and inner thigh muscles.

Calf Raise: I like to do these on a staircase, but you can use any sturdy surface that is slightly elevated off the floor. I recommend using a tall chair or a wall for balance! Begin with the feet about hip-width apart, the balls of your feet on the step with the heels hanging off. Inhale as you lift your heels to stand on the toes, pausing for one breath at the top. Slowly lower the heels down to feel a stretch in the calf muscles, and lift up once again. Repeat 2-3 sets of 15.

Targets: muscles of the feet, ankles, calves, quadriceps

Donkey Kick: Begin on all fours with the knees and hands at least hip-width apart. Lower down onto your forearms to give yourself a greater range of motion. Lift the right leg to about hip height, with the foot flexed. Pause at the top of the motion to really squeeze the buttock muscles. Keep your abdominals engaged to avoid over-arching in your low back. Lower the leg to start position and repeat 2-3 sets of 15 repetitions on each leg.

Targets: Gluteals, Hamstrings

*For an extra kick-in-the-butt, add ankle weights!

Side Lying Adductor/Abductor: Lying on your right side, stack your left leg on top of the right, and use your left hand to brace yourself. Keep your foot flexed and your muscles firm as you lift the leg about one foot into the air, pausing at the top to feel the outer thigh muscles contract. Lower the leg down with control and repeat 2-3 sets of 15 repetitions. Again, add ankle weights for an extra challenge.

Still on your right side, place to left foot in front of your body, knee bent, and lift the right leg, targeting the inner thigh. Mix it up by alternating between slow, controlled movements and strong, quick ones.

Muscles targeted: Inner and outer thighs

Perform these exercises 2-3 days per week, stretching thoroughly (as in holding each stretch for at least 30 seconds) afterwards. Within just a few weeks you’ll be showing off those shapely legs! Enjoy!

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