on Feb 26th, 2010Q&A – What exercises can I do whilst pregnant?
Helen asked: I’m 6 months pregnant and feeling in the worst shape of my life! I was very active before falling pregnant.. going to gym and power walking, but I’m worried about exercising for obvious reasons. Can anyone recommend some light exercises I can do that will keep me in shape? Baby is due in Summer and I like the idea of being a yummy mummy!
Answer…
For most women it is absolutely fine to continue exercising during pregnancy, however please ensure you consult your medical professional if you have any concerns, pain, bleeding, previous miscarriages, high blood pressure etc.
Sliding down the wall. This is great for your legs and your bottom muscles, but avoid it if you have knee problems. Stand with your back and bottom against a wall. Make sure your feet are hip width apart and about 50 cm away from the wall. Starting with a small movement, bend your knees to slide down the wall. Squeeze the bottom muscles and then slide your body back up the wall by straightening the legs. Repeat this up to 8 times. Make sure your back doesn’t arch as you move and keep your heels on the floor.
Cat stretch. This will work the upper body as well as allow you to enjoy some movement in your spine. Take yourself onto hands and knees, hands beneath shoulders, making sure the elbows stay soft, and knees below hips. Tilt your pelvis as if you were putting your tail between your legs and then gently round the back up towards the ceiling bringing your head forwards to look at your knees. Return to your start position, making sure you keep your shoulders away from your ears. Repeat up to 4 times.
Please avoid any sit ups while you are pregnant and after the birth until your midwife has said that it is okay for you – they won’t flatten your tummy. Instead, practise your pelvic floor exercises at frequent intervals.
Good luck with the rest of your pregnancy.
Julia Crossman is a Body Control Pilates trained Pilates instructor who is qualified to teach Reformer – a specialised piece of equipment. She is also a supervising teacher for the Body Control Pilates teacher training course.
Ask Julia about: Pilates Techniques, Pregnancy Pilates, Posture & Alignment, Core Exercises, Lumbar and Pelvic Stability, Pelvic Floor Exercise.
Got a fitness, nutrition or weight loss question? Ask it here!
Thanks I am getting on well with those exercises and will keep walking.