Exercise and Pregnancy Blog
With Dan Watt, Level 2 ACE PT, and Taylor Norris, RMT
I can’t think of anymore funny stories to tell you so just enjoy the last three months of your pregnancy. Walk like a penguin, be careful not overheat, or exert yourself too much.
Third Trimester
If you were working out when you became pregnant you can keep working out until your tummy drops (or if there are compilations). You already know to stay away from saunas, whirlpools, to not get too hot, that your cardio needs to decrease so your heart rate doesn’t get too high, and not to do any exercises that involves you lying down (compression of right vena cava) and especially lying on your stomach (bab(ies)!
Working out will keep your back stronger so you can carry your little one around without lower back pain and decrease your chances of getting gestational diabetes. How active you are will be determined on how active you already are. The same rules for first and second trimester continue. Eat healthy food but don’t go on a weight loss program. I shouldn’t have to tell you about drinking alcohol or smoking. Whatever you take in so does your baby.
Squatting changes as your belly grows. Rule of thumb is shoulders should almost align with your knees as you squat down unless you have a big belly than the centre of gravity changes. Your stance will be wider now and its best to not use weight (you already have extra weight). Taylor and I tried to figure out the positioning of squats as the tummy gets bigger so this should help. I would avoid squat-swings (so you don’t hit your belly) or squat shoulder presses. Just use your hands and arms to do any extra movements (press up with your hands, arm curls with your arms or very light dumbbells). You can do the Soup Can Workout, swim (as long as it’s not too hot), and if you were already jogging you can continue to it as long as you cut down the intensity and it’s not causing any pain (but you do need to stop jogging when your tummy drops).
Workout for beginners (if you have a trainer you should already have a program set up). But here’s a few exercises you can try (keep the weigh light):
Do each exercise for 8-12 reps for 1-3 sets based on your fitness level. If it feels wrong don’t do it.
The Superwoman (directly below demonstrated by Gloria Antwi, PT gloria.antwi@bell.net) is okay if you don’t have knee problems. Start with 4 reps opposite arm leg and stretch the limbs out while you keep your spine aligned. Or try just doing the arms and then the legs (Dr. Arla Kasaj, ND akwellness@gmail.com)
Below Taylor and I are demonstrating soup can exercises. Be careful of leaning too far over that it doesn’t go into your lower back. Use 3 lbs. DB’s if you don’t want to use Soup Cans.
Taylor’s squat is wider than normal to get across that as your tummy gets bigger you need to change your squat stance. Next week we’ll try to have you some stretches!
NWHealthFitness 