What to expect when you're expecting (88 page)

This simple routine can help improve your posture, strengthen your abs, reduce back pain, and help prepare you for labor. To do a pelvic tilt, stand with your back against a wall and relax your spine. As you inhale, press the small of your back against the wall. Exhale; then repeat several times. For a variation that also helps reduce the pain of sciatica, try rocking your pelvis back and forth—keeping your back straight—while either kneeling on all fours or standing up. Do pelvic tilts regularly (take a 5-minute pelvic-tilt break several times during your workday).

While it’s true that pregnancy isn’t the time to learn to water-ski or enter a horse-jumping competition, you will still be able to enjoy most fitness activities—and use many of the machines at the gym (with a few caveats). You can select, too, from the growing number of exercise programs specifically designed for expecting moms (pregnancy water aerobics and prenatal yoga classes, for example). But be sure to ask your practitioner about what’s okay and what’s not when it comes to choosing an exercise program or sport. You’ll probably find that most of the activities that are off-limits when you’re expecting are ones you’d probably have a hard time doing well anyway once you have a basketball-size belly (like competitive basketball … or football or scuba diving or downhill racing or mountain biking). Here are the do’s and don’ts of pregnancy workouts:

Walking.
Just about anyone can do it—and do it just about anywhere, anytime.
There’s no easier exercise to fit into your busy schedule than walking (don’t forget, all the walking you do counts, even if it’s walking two blocks to the market or 10 minutes while the dog does its business). And you can continue to fit it in right up until delivery day (and even on delivery day if you’re anxious to get those contractions moving along). Best of all, there’s no equipment necessary—and no gym membership or classes to pay for, either. All you need is a supportive pair of sneakers and comfortable, breathable clothes. If you’re just beginning a walking routine, go slowly at first (start out at a stroll before you move on to a brisk pace). Need some time for yourself. Walking alone can give you that quiet moment you crave. But if you’d rather have company along for the walk, stroll with your partner, friends, or colleagues. You can even start a walking club (in the morning with neighbors or at lunchtime with coworkers). Weather’s not cooperative? Do the mall walk.

Biceps Curl

Start by selecting light weights (3- or 5-pound weights if you’re a beginner, and never lift more than 12-pound weights). Stand with your legs shoulder-width apart, making sure not to lock your knees. Keep your elbows in and your chest up. Slowly raise both weights toward your shoulders by bending your elbows and keeping your arms in front of you (remember to breathe), stopping when your forearms are perpendicular to the floor and the weights are facing the ceiling. Lower slowly and repeat. Try to do 8 to 10 repetitions, but take breaks if needed and don’t overdo it. You’ll feel a burn in your muscles, but never strain or start holding your breath.

Jogging.
Experienced runners can stay on track during pregnancy—but you may want to limit your distances and stick to level terrain or use a treadmill (if you weren’t a runner prepregnancy, stick to walking for now). Keep in mind that loosening ligaments and joints during pregnancy can make running harder
on your knees and also make you more prone to injury—yet another reason not to overdo it.

Leg Lifts

Leg lifts use your body’s own weight to tone your thigh muscles (no infomercial equipment necessary). Simply lie on your left side with your shoulders, hips, and knees lined up straight. Support yourself by holding your head with your left arm and placing your right arm on the floor in front of you. Then slowly lift your right leg as high as you comfortably can (remember to breathe). Do 10 repetitions, then switch sides and repeat.

Exercise machines.
Treadmills, ellipticals, and stair-climbers are all fine during pregnancy. Adjust the machines’ speed, incline, and tension to a level that’s comfortable for you (starting out slowly if you’re a novice). During your last trimester, though, you may find a machine workout too strenuous. You may also have to be more conscious of avoiding stumbles on the machine when you’re no longer able to see your feet.

Aerobics.
Experienced athletes in good shape can continue dance and aerobic workouts during pregnancy. Tone down the intensity level, and never exert yourself to the point of exhaustion. If you’re a beginner, choose low-impact aerobics or consider the water version, which is uniquely suited to the pregnant set.

Step routines.
As long as you’re already in good shape and have experience doing step routines, it’s usually fine to continue them during much of your pregnancy. Just remember that your joints are more prone to injury when you’re pregnant, so stretch out well beforehand and don’t overexert yourself. And, of course, don’t step on something too high off the ground. As your abdomen expands, avoid any activities that require careful balance.

Kickboxing.
Kickboxing takes a great deal of grace and speed—two things pregnant women don’t typically possess. Many pregnant kickboxers find they can’t kick as high or move as quickly, but if you’re still comfortable getting your exercise from getting your kicks, and you have plenty of experience (no novices now), it’s okay to continue while you’re expecting. Just be sure to avoid
any movements that you have difficulty with or cause you to strain. Make sure you keep a safe distance from other kickboxers (you don’t want to be kicked in the belly by accident) by leaving two leg lengths of space between you and those around you. Be sure, too, that everyone in the class knows you’re pregnant, or look for pregnancy-specific classes (where everyone around you is pregnant—and far away).

Swimming and water workouts.
You might not feel like slipping into a teeny bikini right now, but consider this: In the water, you weigh just a tenth of what you do on land (how often do you have the chance to be close to weightless these days?), making water workouts the perfect choice for a pregnant woman. Working out in the water boosts your strength and flexibility but is gentle on your joints—plus there’s much less risk of overheating (unless the pool is overheated). What’s more, many pregnant women report that water workouts help ease swelling in their legs and feet and relieve sciatic pain. Most gyms with a pool offer water aerobics, and many have classes specifically designed for expectant moms. Just be careful when walking on slippery poolsides, and don’t dive. And stick to workouts in chlorinated pools.

Tailor Stretch

Sitting cross-legged and stretching will help you relax and get in touch with your body (the more familiar you are with your body as you move into labor and delivery, the better). Experiment with different arm stretches while sitting—try placing your hands on your shoulders, then try reaching them over your head and stretching toward the ceiling. You can also alternate stretching one arm higher than the other or leaning to one side. (Do not bounce when stretching.)

Outdoor sports (hiking, skating, bicycling, skiing).
Pregnancy isn’t the time to take up a new sport—especially one that challenges your balance—but experienced athletes should be able to continue these activities (with their practitioner’s approval and some precautions). When hiking, be sure to avoid uneven terrain (especially later on in pregnancy when it won’t be easy to see that rock in your path), high altitudes, and slippery conditions (and of course, rock climbing is out). When biking, be extra careful—wear a helmet; don’t ride on wet pavement, winding paths, or bumpy surfaces (falling is never a good idea but especially not when you’re pregnant); and don’t lean forward into racing posture (it can tax your lower back, plus this isn’t the time for racing; slow and steady should win all your races now). As for ice-skating, you can give it a whirl (and a figure eight) early in pregnancy if you’re experienced and careful—later on, you’ll probably face balance issues, so stop as soon as you get more bulky than graceful. Ditto for in-line skating and horseback riding. Avoid downhill skiing or snowboarding altogether, even if you’ve got years of double black diamonds under your belt; the risk of a serious fall is too great (after all, even pros take the occasional tumble). Cross-country skiing and snowshoeing are okay
for the experienced during pregnancy, but you’ll have to be extra careful to avoid falling. And, of course, no matter what activity’s taking you outdoors (or to the indoor rink), make sure you don’t work out to the point of exhaustion.

Hip Flexors

The hip flexor muscles are what allow you to lift your knees and bend at the waist. Stretching these muscles periodically will help keep you limber and make it easier for you to spread your legs when it’s time for the baby to exit (not to mention during sex). To flex your flexors, stand at the bottom of a flight of stairs as though you were about to climb them. (Hang on to the railing with one hand for support if you need to.) Place one foot on the first or second stair up (whatever you can comfortably reach) and bend your knee. Keep your other leg behind you, knee straight, foot flat on the floor. Lean into your bent leg, keeping your back straight. You’ll feel the stretch in your straight leg. Switch legs and repeat.

Squats