June 13, 2009
Topic:
Staying fit during the third trimester
The last trimester of a pregnancy can be hard for an active woman because at this point most find many exercises very hard if not impossible to do. A third trimester fitness program should be built around safety, flexibility, and exercises to prepare for labor.
Safety - I would strongly caution on any intense aerobic activity at this stage in the pregnancy. I have trained several expecting mothers and personally find that their sense of balance is greatly impaired which could make just walking alone potentially dangerous. If it’s comfortable, I would recommend stationary cycling, water aerobics, and an elliptical. It’s also crucial that an expecting mother stay cool.
Flexibility – Range of motion is naturally impaired during pregnancy which can cause stiff and aching muscles. Here are a couple of effective and safe stretches that target the most strained muscles during pregnancy, the low back, and legs.
Labor preparation - Believe it or not but in ancient times women would belly dance to prepare for pregnancy. You don’t have to actually belly dance in the living room but some studies do show that this prepares the hip and pelvis for labor.
Question from viewers:
Jonas
Is there a good exercise to help a sway back?
Karolyn
If you could do just one butt exercise, what would it be?
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