Pregnacy and fitness exercises
IN addition to your recommendations
Eat a small, easily digestible snack (such as crackers) prior to exercise.
Drink plenty of water before, during and after exercise to prevent dehydration
wear loose comfortable clothes preferably cotton to help absorb perspiration
wear a supportive cotton bra with wide straps.
doctor’s
Give your body time to heal after the birth regardless of whether the birth was vaginal or doctor s say you can resume exercise after four to six weeks other say when bleeding you receive clearance from your own doctor before returning.
During the first trimester, woman can usually perform the same abdominal exercise as non- pregnant exercise. A supine position (lying on the back) is considered safe. Its still best for check with your doctor because understandings change due to.ongoing research. In all cases, use common sense and listen to your body.
During second and third trimesters, it is best to limit abdominal work to less than five minutes. Women in the later stages should rest siting up or lying on their left side for a few minutes while other class members complete abdominal work. Again, your doctor should issue the guidelines during all phases of pregnancy. Overall, the best exercise for the pregnant exerciser is walking
Exercises
Pelvic Tilt( first trimester
only)
Start on the hands and knees head in alignment with the spine
Back straight.
Contract the abdominals and point the tailbone to the floor
Hold for a count of three and release.
Relieves low backaches and strengthens the abdominals by maintaining proper alignment of the pelvis
Crunches ( up to second
trimester)
Crunches with a pillow support ( shoulders elevated above the heart) let-backs ( up to second
trimester):
Sit with knees bent and hands around the knees for support
Contract the abdominals and curl the spine while learning back as far as the arms will allow
Alternate with oblique curls using pillow support.
C-Curves ( up to third
trimestar) kneel on the floor on all fours or with elbow on chair seat for support.
Inhale and contract the abdominals while creating a “C” shape with the spine
Exhale and release
Side C-Curves ( up to third
trimester)
Lie on the left sidebwith the upper hand on the floor for support.
contract the abdominals and bring the knees to the chest Exhale and release
The writer, Simon Gama is fitness based in Dubai