Pregnancy & Exercise

Pregnancy & Exercise

Hi guys,

I’m not a stickler for regular exercise. Apart from the daily effort running the house and walking to the local events and shops… I tend to drag my feet to be perfectly honest.

Different story when I’m pregnant though.

I’m now in my 3rd trimester as our tentative due date is January 2018 – so basically I’m big and heavy now πŸ™‚ I’m dealing with swollen ankles, a heavy thick belly and waddling like a duck. Fortunately I’m going pretty well tiredness and sickness wise (fingers crossed) although I do make sure I maintain a varied and healthy diet and I keep an optimistic happy mindset so I don’t get too bogged down with unnecessary stress.

My view on this is if I’m already going to be in discomfort with the carrying process why put myself in more distress by not being in some form of reasonable conditioning?

So what’s the result? Yep – Exercise.

Below I’m going to outline what seems to work for me and please remember I AM NOT A PROFESSIONAL OR GIVING YOU ADVICE. I’m simply sharing little things that help me and hopefully assists you too πŸ˜‰ Mileage may vary person to person!

Below are the Top 3 exercises:

I use a resisted band which can vary in tension. I’ve managed to work my way up to the darker colours (resistance varies with colour) but I started on the yellow one in the early days. You can easily purchase one on Ebay or a similar site/retail store.

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**Note: The reason I perform these exercises is because they’re easy to apply at home. I’m usually wearing something comfortable and I don’t need any weights or fancy equipment. About 10-15 minutes of effort and I’m done. On average I try and perform these movements 3-4 times per week and alternate between each of these exercises below throughout the week. Enjoy!

1. Resisted clams

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I really enjoy this exercise because I feel the ‘burn’ in the buns πŸ™‚ and I’m lying in a comfortable position on my side. The goal is the strengthen my backside/gluteals. If you think about it – we all have big bums. They are big for a reason – they do a lot of work for us. Walking, running, going up/down stairs, sit to stand, squatting and so on.

Putting a resistance band/theraband between my knees gives me some push back when I ‘open the clam’ and ‘close the clam’.

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How many do I perform? Usually 3 sets of 10 reps. Takes 10 mins and I’m done.

2. Resisted sit to stand squat

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I’m really big on strengthening my backside as you can tell. My thoughts are if they are strong there will be less pressure on other areas like my lower back. (Believe me, the lower back is already under pressure with carrying this baby LOL)

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In terms of set up – I make sure I’m backed up on to a chair or bench and my feet are slightly wider then shoulder width apart. I keep the theraband between my knees because as I lower into the squat the band will pull my knee ‘inward’ and I’m pushing ‘outward’ against the band. This will really make my bum work hard and reduce the chance of overload and pressure into my knees.

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The net result? A stronger backside and a supported lower back πŸ™‚

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How many do I perform? Again, usually 3 sets of 10 reps and it takes 10 mins and I’m done.

3. Walking

Pretty straight forward. As mentioned earlier I do enjoy being walking distance to local town events and food spots. The centre of my local town is about an 11min walk/800m. When I get to the other side I usually have a nice rest – it may be Playgroup or Mainly Music for Eme at a local church or maybe a quick shop for food supplies plus drop into the Op Shop for a cheeky browse πŸ˜‰

On average I walk 2-3 times per week averaging 30-60 mins each time with a pram and shopping in tow. This may get more challenging now as I get heavier but I’ll try and maintain a regular walking program.

If it’s wet or not ideal to be outside I alternate between my resisted clams or resisted sit to stand regime outlined above to keep me in good condition.

I like to think I’m pretty open minded so if you have a little exercise regime you enjoy I’d love to hear it! I’m really enjoying carrying this little boy but I’ll enjoy working hard afterwards to get rid of the baby fat baggage πŸ™‚ More on that next time.

Have a great day!

Belinda.

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