Move It Baby (The Workout)

MOVE IT, BABY

THE WORKOUT

Cardiovascular Exercise

Walking is great for anyone. Taking a brisk walk, can give you a total body workout. Beginners should
start slow, for example, 10 minutes a day and build up to walking for 30 to 45 minutes, depending on
your prior fitness level and doctor recommendation. As always, remember to watch your heart rate.

Swimming also works your entire body with little pressure on your joints.

Check out the cardio classes at your local gym. Yes, believe it or not, you can still take your favorite classes. As you get to the later stages of your pregnancy, you will have to modify what you are doing in class, for example, if the class is doing jump squats, you should be performing lunges instead. Talk to your instructor and have her give you modifications for the class.

Running is still an option. If you were a runner before you became pregnant, you can continue on this path. Again, as your belly grows, you will have to modify your routine. Talk to your doctor and trainer to get a safe training program.

Strength Training

Continuing or adding strength training to your workout will keep muscles strong and healthy—and as I said before, it will actually help in your labor and delivery. The stronger you are, the better you will feel, mentally and physically. You will have less back and leg pain and continue to feel strong and healthy.

Beginners should start with two sets of 15 repetitions; fit mamas- to-be can do three sets of 15 repetitions.

	Shoulder press Sit on a chair or a stability ball if you have one and point your elbows out to the sides. Your arms are in a backwards L shape. Extend your arms over your head like you are lifting something.
	Lateral/front raises Extend your arms out to the sides and lower, then extend your arms out to the front and lower. The sequence goes: lateral raise then front raise, lateral raise then front raise.
	Band rows Use an exercise band and grab the handles with each hand, keep your shoulders relaxed, pull the band into your sides while squeezing your shoulder blades together.
	Bicep curls Stand straight or sit on a stability ball with your arms hanging next to you. Relax your shoulders and bend elbows up towards your shoulders. Straighten elbows and bring back to starting point.
	Overhead tricep extensions Sit on a stability ball or stand for this exercise. Hold a weight in one hand and bring arm straight overhead. With your other hand, grab your upper arm directly below your elbow. Bend the elbow down so your thumb comes next to your ear. Straighten elbow back to starting position.
	Lunges These are always a great way to keep your legs toned. Remember, as your center of gravity shifts, your balance will change, so be aware of what is around you and make sure you are doing slow and controlled movements. Your legs should be split and feet should be shoulder width apart. Your back knee should point towards the ground and your front knee should not go past your toes. Keep your chest up and your back straight.
	Wall sit Lean with your back against a wall and squat down with your knees at 90 degrees. Make sure your knees do not go over your toes. Hold that squat for 30 seconds. Do three of them. Advanced fitness mothers can increase their times by five seconds every workout.
	Step ups on the stairs Begin with one leg on stairs. If you need to hold the railing, that is fine, just don’t use it to push you up onto the stair. Bring other leg up next to leg on the stair. Bring the leg you just brought up back down to the floor. Do 15 and then switch legs.

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For additional information on pre or post-natal workouts, or to schedule private training with Lori Sawyer,
please call 732.539.7711, email lori@mommy-moves.com or check out www.mommy-moves.com.

For more information about Randy A. Fink, MD, please go to www.drrandyfink.yourmd.com.