best athletic shoes during pregnancy image
Q. I'm only 12.5 weeks and my waist is expanding sooooo fast. please help.
Answer
you can't do any ab extercises while pregnant..
here are some healthy extercises you can do though.
Safe Exercises During Every Stage of Pregnancy
Date updated: May 07, 2007
By Sarah Whitman
Content provided by Revolution Health Group
Whether you were die-hard about fitness before you became pregnant or you are just beginning an exercise routine, staying fit is an important part of your prenatal care. Studies have shown that on average pregnant women who exercise have easier labors, fitter babies and gain less weight, making them less susceptible to weight-related complications like gestational diabetes.
"Women who are athletic often have shorter labors and are able to push more effectively," says Vivian M. Dickerson, M.D., and medical director of women's health programs and care at Hoag Hospital at University of California, Irvine. "They carry their pregnancies without as much back strain and leg strain because they have more core strength," she says.
Studies have also shown that women who exercise during pregnancy recover more easily and are less depressed, probably because they feel stronger and healthier, says Daina Kalnins, MSc, Registered Dietitian and academic clinical specialist for SickKids, Canada's largest center dedicated to improving children's health.
Unless your doctor instructs you otherwise, most low-impact, non-contact exercises should be safe to practice throughout your pregnancy with a few modifications in each trimester. Of course, be sure to discuss any fitness plans â especially if you're just beginning â with your care provider. "Start with something like walking and a little yoga. You just don't want to suddenly throw your body into a total tizzy because it's never done this before," Dickerson says.
The following is a list of dos and don'ts for some common exercises during each phase of your pregnancy.
Walking/Jogging
Walking or jogging is a great way to stay in shape during your pregnancy because it is low-impact and requires little gear and no skill. If you were not exercising before you became pregnant, start by walking for half an hour three days and week and build up to walking or jogging for an hour five or six days a week (be sure to rest at least one day a week). "The important thing is to do exercise about 30 minutes a day, nearly every day," says Robin Elise Weiss, author of The Everything Pregnancy Fitness Book.
As your pregnancy progresses, your center of balance will change, so be sure to wear sturdy walking or running shoes, stay on smooth, level terrain and keep your gaze a few feet in front of you to avoid falling. Also be sure to wear a supportive sports bra, and consider wearing a belly bra, especially in your third trimester and/or if you are running.
Low-Impact Aerobics
Low-impact aerobics are ideal for pregnant women because you can do them indoors and tailor your workout to your level of fitness. Doing aerobics has both cardiovascular and toning benefits. It is important to keep one foot on the ground at all times to avoid falling. And you should not attempt any high kicks or leaps. Contact your local gym to see if it provides a prenatal aerobics class or buy a video tailored for pregnant women.
Stationary Cycling
If you enjoyed biking before you were pregnant, you may want to consider switching to stationary cycling to avoid falling and harming your baby. Stationary cycling keeps you from jostling around, which may be uncomfortable if your breasts are sore or your belly is big. You can also catch up on reading or watching television while you exercise. If your back hurts when you cycle, try a machine that allows you to sit in an upright or reclining position.
Swimming
Swimming is one of the best cardiovascular exercises for pregnant women. Swimming is easy on your joints, builds strong muscles and makes you feel lighter, which is good mental exercise too! Although chlorine is perfectly safe for you and your baby, be sure to avoid water that is too cold or too hot (hot tubs and saunas are off limits) and avoid dirty or polluted water.
Yoga
Yoga can tone muscles, increase circulation and reduce stress, and the breathing techniques you use in yoga can be helpful during childbirth. In fact, many childbirth classes incorporate yoga postures and breathing techniques, so it is good practice for labor and delivery. You may want to attend a prenatal yoga class, especially if you have never practiced yoga before. Most yoga studios offer prenatal classes, which include poses that are safe and comfortable for pregnant women. You'll also get to meet other moms-to-be.
During the first few months of pregnancy, most yoga poses are safe, but it is probably best to avoid any that make you feel as if you are going to fall, including balancing poses like head and shoulder stands. During your second and third trimester, steer clear of poses that strain your abdominal muscles (such as Boat), that strain your lower back (such as Bridges), that cause you to feel lightheaded (such as prolonged forward bends or inversions) or that require you to lie on your stomach. And do not exercise in a room that is hotter than 100 degrees.
Poses that are particularly helpful during pregnancy include Mountain, which will improve your posture; Cobbler, which will help you sit with better alignment; Warrior, which will strengthen your legs and ankles; and Cat, which will stretch your back.
Weight Training
Weight training strengthens and tones your muscles and builds stamina, and you can do it at home or at the gym. If you are a beginner, start with short sets and lighter weights, and move up to more repetitions and slightly heavier weights. If you lifted weights before your pregnancy, you may want to reduce the weight a bit and compensate with more repetitions to avoid straining. The key is to stop before your muscles become too fatigued.
Avoid quick, jerky movements that may injure your joints, which are looser than normal; moves that cause you to bear down like you are having a bowel movement, which can cause dizziness; and walking lunges, which can strain your ligaments. If you're doing exercises that require you to stand still for long periods of time, walk around between sets to keep blood from pooling in your legs.
No matter what type of activity you choose, it is important to keep your heartbeat below 140 beats per minute (you should still be able to carry on a conversation without losing your breath). It is also critical that you drink lots of water before, during and after your workout to avoid dehydration and overheating. As your pregnancy progresses, duration is more important than distance or quality. So if you have been exercising for 45 minutes three days a week, continue to do that even if you cannot squeeze in as many miles or sets as before.
Challenge yourself, but stop short of feeling pain. Also avoid any activities that increase your chance of falling or crashing into something (including other people). And do not exercise at high altitudes. The American Pregnancy Association also advises women in their second and third trimesters to avoid exercises that require them to lie flat on their backs because it may restrict blood flow to their babies.
Remember that being pregnant and delivering a baby is an athletic feat. "The better shape you're in, the more stamina you have and the more familiar you are with your body, the better you're going to do," Dickerson says. "When you're in labor for 12 hours, you've run a marathon as far as I'm concerned. And you wouldn't ever think about doing something like that without training."
you can't do any ab extercises while pregnant..
here are some healthy extercises you can do though.
Safe Exercises During Every Stage of Pregnancy
Date updated: May 07, 2007
By Sarah Whitman
Content provided by Revolution Health Group
Whether you were die-hard about fitness before you became pregnant or you are just beginning an exercise routine, staying fit is an important part of your prenatal care. Studies have shown that on average pregnant women who exercise have easier labors, fitter babies and gain less weight, making them less susceptible to weight-related complications like gestational diabetes.
"Women who are athletic often have shorter labors and are able to push more effectively," says Vivian M. Dickerson, M.D., and medical director of women's health programs and care at Hoag Hospital at University of California, Irvine. "They carry their pregnancies without as much back strain and leg strain because they have more core strength," she says.
Studies have also shown that women who exercise during pregnancy recover more easily and are less depressed, probably because they feel stronger and healthier, says Daina Kalnins, MSc, Registered Dietitian and academic clinical specialist for SickKids, Canada's largest center dedicated to improving children's health.
Unless your doctor instructs you otherwise, most low-impact, non-contact exercises should be safe to practice throughout your pregnancy with a few modifications in each trimester. Of course, be sure to discuss any fitness plans â especially if you're just beginning â with your care provider. "Start with something like walking and a little yoga. You just don't want to suddenly throw your body into a total tizzy because it's never done this before," Dickerson says.
The following is a list of dos and don'ts for some common exercises during each phase of your pregnancy.
Walking/Jogging
Walking or jogging is a great way to stay in shape during your pregnancy because it is low-impact and requires little gear and no skill. If you were not exercising before you became pregnant, start by walking for half an hour three days and week and build up to walking or jogging for an hour five or six days a week (be sure to rest at least one day a week). "The important thing is to do exercise about 30 minutes a day, nearly every day," says Robin Elise Weiss, author of The Everything Pregnancy Fitness Book.
As your pregnancy progresses, your center of balance will change, so be sure to wear sturdy walking or running shoes, stay on smooth, level terrain and keep your gaze a few feet in front of you to avoid falling. Also be sure to wear a supportive sports bra, and consider wearing a belly bra, especially in your third trimester and/or if you are running.
Low-Impact Aerobics
Low-impact aerobics are ideal for pregnant women because you can do them indoors and tailor your workout to your level of fitness. Doing aerobics has both cardiovascular and toning benefits. It is important to keep one foot on the ground at all times to avoid falling. And you should not attempt any high kicks or leaps. Contact your local gym to see if it provides a prenatal aerobics class or buy a video tailored for pregnant women.
Stationary Cycling
If you enjoyed biking before you were pregnant, you may want to consider switching to stationary cycling to avoid falling and harming your baby. Stationary cycling keeps you from jostling around, which may be uncomfortable if your breasts are sore or your belly is big. You can also catch up on reading or watching television while you exercise. If your back hurts when you cycle, try a machine that allows you to sit in an upright or reclining position.
Swimming
Swimming is one of the best cardiovascular exercises for pregnant women. Swimming is easy on your joints, builds strong muscles and makes you feel lighter, which is good mental exercise too! Although chlorine is perfectly safe for you and your baby, be sure to avoid water that is too cold or too hot (hot tubs and saunas are off limits) and avoid dirty or polluted water.
Yoga
Yoga can tone muscles, increase circulation and reduce stress, and the breathing techniques you use in yoga can be helpful during childbirth. In fact, many childbirth classes incorporate yoga postures and breathing techniques, so it is good practice for labor and delivery. You may want to attend a prenatal yoga class, especially if you have never practiced yoga before. Most yoga studios offer prenatal classes, which include poses that are safe and comfortable for pregnant women. You'll also get to meet other moms-to-be.
During the first few months of pregnancy, most yoga poses are safe, but it is probably best to avoid any that make you feel as if you are going to fall, including balancing poses like head and shoulder stands. During your second and third trimester, steer clear of poses that strain your abdominal muscles (such as Boat), that strain your lower back (such as Bridges), that cause you to feel lightheaded (such as prolonged forward bends or inversions) or that require you to lie on your stomach. And do not exercise in a room that is hotter than 100 degrees.
Poses that are particularly helpful during pregnancy include Mountain, which will improve your posture; Cobbler, which will help you sit with better alignment; Warrior, which will strengthen your legs and ankles; and Cat, which will stretch your back.
Weight Training
Weight training strengthens and tones your muscles and builds stamina, and you can do it at home or at the gym. If you are a beginner, start with short sets and lighter weights, and move up to more repetitions and slightly heavier weights. If you lifted weights before your pregnancy, you may want to reduce the weight a bit and compensate with more repetitions to avoid straining. The key is to stop before your muscles become too fatigued.
Avoid quick, jerky movements that may injure your joints, which are looser than normal; moves that cause you to bear down like you are having a bowel movement, which can cause dizziness; and walking lunges, which can strain your ligaments. If you're doing exercises that require you to stand still for long periods of time, walk around between sets to keep blood from pooling in your legs.
No matter what type of activity you choose, it is important to keep your heartbeat below 140 beats per minute (you should still be able to carry on a conversation without losing your breath). It is also critical that you drink lots of water before, during and after your workout to avoid dehydration and overheating. As your pregnancy progresses, duration is more important than distance or quality. So if you have been exercising for 45 minutes three days a week, continue to do that even if you cannot squeeze in as many miles or sets as before.
Challenge yourself, but stop short of feeling pain. Also avoid any activities that increase your chance of falling or crashing into something (including other people). And do not exercise at high altitudes. The American Pregnancy Association also advises women in their second and third trimesters to avoid exercises that require them to lie flat on their backs because it may restrict blood flow to their babies.
Remember that being pregnant and delivering a baby is an athletic feat. "The better shape you're in, the more stamina you have and the more familiar you are with your body, the better you're going to do," Dickerson says. "When you're in labor for 12 hours, you've run a marathon as far as I'm concerned. And you wouldn't ever think about doing something like that without training."
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