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!

Ladies.  It’s time to conquer your fear of dumbbells, overcome your addiction to aerobics and discover the INCREDIBLE world of weight training for women!

I strongly believe all women should lift weights. 

And I am not talking about lifting little 1kg dumbbells either… I mean BIG weights, with POWERFUL exercises like Squats, Deadlifts, Presses and Rows.

Take a minute to read these 5 great reasons why and hopefully you will be converted!

1. It  will make you firmer and leaner…

Whilst cardio helps to burn fat, it does little to increase your “muscle tone”.  The proper definition of  a “toned muscle” is a muscle that is partially switched on.  This partial contraction makes your muscles feel firmer and look leaner, even when you aren’t working out.

And what is the best way to increase muscle tone? Weight training… ideally lifting a weight that fatigues your muscles within 10 to 20 reps.  Want to wave goodbye to your bingo wings? Choose bench presses and tricep kickbacks.   Want to firm up your flabby thighs?  Weighted squats are a must!

2. It will make you slimmer and  NOT bulkier…

If you avoid weight training because you think it will make you bulky, think again.  Women lack the essential hormone required for large amounts of muscle gain… testosterone!  So unless you are planning on injecting any time soon, stop worrying about bulking up, you really won’t. 

In fact, weight training will help you to lose bodyfat.  Each pound of muscle you build up has little impact on your size but a huge impact on your resting metabolism – up to 50 extra calories a day!  This means that women who lift weights burn more calories, even while they are sleeping.

3. It will make you stronger and more confident…

Unlike men, women aren’t born with natural strength, so if anything women are set to benefit far more from weight training.  By challenging your muscles with progressively heavier weights, you will see your body start to adapt and get stronger.  It’s a huge confidence boost!

This increased strength makes day to day activities like walking up stairs, lifting heavy bags or carrying children that much easier.  When you can deadlift your own body weight you will have no problem picking up adults, let alone a small children!

4. It will help you to improve your posture and balance…

A weak, slouching posture often leads to saggy breasts and a pot belly.  By following a well designed weight training programme you will strengthen your postural muscles - in particular your middle and lower back – pulling your shoulders back, lifting your chest and flattening your stomach. 

A strong, balanced posture not only makes you look much slimmer, it also strengthens your joints and reduces your risk of injury and back problems as you age.  If you choose functional strength exercises you also improve your balance and core stability, preventing falls.

5. It will reduce your risk of osteoporosis…

Osteoporosis is a disease of bone that leads to an increased risk of fracture.  Women are far more prone to osteoporosis because they have less bone mass than men and take in less calcium.  The menopause also increases the risk of breaks as falling levels of estrogen leads to reduced bone density.

Research has proven that in the same way your muscles adapt with weight training, so do your bones.   By lifting weights regularly women can actually increase their bone density, in particular spinal bone density.  This will dramatically improve your quality of life in later years.

And finally…if you have been converted, why not try kettlebell training? It is the perfect form of weight training for women! You only need one kettlebell to get started and you can even do it at home…

Ali asked: I suffer badly with PMS. Are there any alterations I can make to my diet to help reduce the symptoms?

Answer…

PMS can be relieved very effectively by making some small changes to the diet. PMS is usually due to an imbalance in hormone production.

Consumption of refined sugar (in the form of confectionery, biscuits, cordials and sugary drinks, cereals, cereal bars, processed foods and chocolate) can significantly unbalance your hormones so cutting these foods out of your diet as much as possible (with the odd treat at weekends) has shown in clinical practice to greatly improve the symptoms of PMS. Try it for one month.

Also Magnesium and Vitamin B6 tend to work together to help relieve PMS.  Magnesium is natures tranquiliser and can help alleviate the cramping associated with PMS. Supplement with 300mg-500mg Magnesium per day. Dark green leafy vegetables and brazil nuts are rich in magnesium.  

The pains associated with PMS are a result of inflammation so you could also take a fish oil (omega 3) supplement which encourages the production of anti-inflammatory compounds in the body or you could use one tablespoon of cold pressed flaxseed oil every day over salads, in mash/soups etc.  Make sure you drink two litres of water every day to help alleviate any bloating from water retention as a result of PMS.  

Gwen Warren is a Nutritional Consultant and member of the British Association of Applied Nutrition and Nutritional Therapy.  Gwen is also a corporate Health Promotion Consultant for Bupa and experienced lecturer.

Ask Gwen about: Nutrition, Nutritional Therapy, Sports Nutrition, Healthy Eating, Digestive Problems, Menopausal Symptoms & PMS, Chronic Fatigue.

Got a fitness, nutrition or weight loss question? Ask it here!