Fitness at Home During Pregnancy
by C.C. Spiller
Heading to the gym may not be realistic or convenient if you’re pregnant. But with the right equipment, you don’t even have to leave your home for a good workout. Here are the very basics of what you need for a good home workout, according to personal trainer April Wanstall of Homebodies in New York City:
An exercise mat: A cushioned mat protects your back from hard floors when you’re stretching. Stretching relaxes your muscles, promotes better circulation, and helps your changing body stay flexible. Never force a stretch to the point of pain, avoid bouncing and slowly breathe in and out as you stretch.
A Big Air-Filled Rubber Ball: “An exercise ball helps improve a woman’s stability and balance both of which are challenged during pregnancy,” says Wanstall. To use, sit on the ball while lifting one leg and holding it steady in the air for several seconds (then repeat using your other leg). Or, sit and hold both arms out to your sides for several seconds.
Light Weights: Invest in a pair of 3-5 pound weights, suggests Wanstall. There are many ways to tone muscles. There are many workout videos available to assist you in lightweight muscle toning.
Workout Enlightenment
Yoga, traditionally a solitary exercise, can be a fun way for you and your partner to improve balance and flexibility and tone muscles together, says certified yoga instructor Cain Carrol (Co-Author of Partner Yoga).
Yoga Partner Poses:
Double Straddle: Sit facing your partner on a carpeted floor or exercise mat with your legs comfortably stretched apart, your feet touching your partner’s. Grasp each other’s wrists and breathe deeply. Hold this pose for 30 60 seconds.
The Fountain: Stand about a foot away from your partner, facing each other. Reach out and grasp their wrist. Breathe deeply as you begin to gently lean back (only lean back as far as it is comfortable). Hold the pose for 10 20 seconds, and then come up slowly.
Double Tree: Stand at your partner’s side with your feet about 10 inches from your partner and your arms around their waist. Your adjacent hips should touch. Lift your outside foot against the upper part of your inner thigh. Join the palm of your free hand with your partner’s. Breath deeply in and out.
Note: Stop immediately if you feel strain or any pain. Always consult your physician before starting any exercise program.
by C.C. Spiller
Heading to the gym may not be realistic or convenient if you’re pregnant. But with the right equipment, you don’t even have to leave your home for a good workout. Here are the very basics of what you need for a good home workout, according to personal trainer April Wanstall of Homebodies in New York City:
An exercise mat: A cushioned mat protects your back from hard floors when you’re stretching. Stretching relaxes your muscles, promotes better circulation, and helps your changing body stay flexible. Never force a stretch to the point of pain, avoid bouncing and slowly breathe in and out as you stretch.
A Big Air-Filled Rubber Ball: “An exercise ball helps improve a woman’s stability and balance both of which are challenged during pregnancy,” says Wanstall. To use, sit on the ball while lifting one leg and holding it steady in the air for several seconds (then repeat using your other leg). Or, sit and hold both arms out to your sides for several seconds.
Light Weights: Invest in a pair of 3-5 pound weights, suggests Wanstall. There are many ways to tone muscles. There are many workout videos available to assist you in lightweight muscle toning.
Workout Enlightenment
Yoga, traditionally a solitary exercise, can be a fun way for you and your partner to improve balance and flexibility and tone muscles together, says certified yoga instructor Cain Carrol (Co-Author of Partner Yoga).
Yoga Partner Poses:
Double Straddle: Sit facing your partner on a carpeted floor or exercise mat with your legs comfortably stretched apart, your feet touching your partner’s. Grasp each other’s wrists and breathe deeply. Hold this pose for 30 60 seconds.
The Fountain: Stand about a foot away from your partner, facing each other. Reach out and grasp their wrist. Breathe deeply as you begin to gently lean back (only lean back as far as it is comfortable). Hold the pose for 10 20 seconds, and then come up slowly.
Double Tree: Stand at your partner’s side with your feet about 10 inches from your partner and your arms around their waist. Your adjacent hips should touch. Lift your outside foot against the upper part of your inner thigh. Join the palm of your free hand with your partner’s. Breath deeply in and out.
Note: Stop immediately if you feel strain or any pain. Always consult your physician before starting any exercise program.
