For Two Fitness WorkoutPosted: Updated:
For Two Fitness Workout
Pregnancy is the ideal time to get moving. Feeling good about your looks is a major motivator to flaunt that baby six-pack! Kyle and Lindsey wore fashions by For Two Fitness
for their workout that aired on June 30, 2014.
Miraculous changes happen to your body in each trimester of your pregnancy — but each phase presents new challenges, too. During the course of pregnancy, generally 40 weeks, the abdominal muscles will stretch by over 50 percent of their original length. Strengthening these muscles is critical during pregnancy to help support the growing uterus, decrease lumbar compression and reduce pelvic pressure. Women who practice safe abdominal strengthening exercises such as Pilates during pregnancy have less low back pain, less pelvic pain, better mobility, easier deliveries and faster recoveries.
One thing to take into consideration is that hormonal changes during pregnancy promote flexibility in the joints and muscles to increase mobility of the tissues so that the body is able to accommodate the rapid fetal growth and prepare the body for delivery. Because of this it is important not to overstretch during your workout. Prenatal Pilates is not particularly strenuous, but you will want to make sure to pay attention to your body (and baby) and pace yourself.
First Trimester - Weeks 1-13 - IMPORTANT ELEMENTS TO FOCUS ON:
· Core Strength
· Muscle Memory
These moves will strengthen your entire core (abs, back, waist and pelvis) so it can support you like an internal corset, giving your body strength and resilience as your belly grows.
Suggested Exercise for Core Strength, Muscle Memory & Stamina:
Plank Leg Lift
1. Plank position
2. Lift right leg to hip height - Inhale
3. Press back through left heel - exhale
4. Press left foot forward - back to ball of foot - inhale
5. Lower right foot to floor & repeat pattern on other side - exhale
6. Repeat 4 to 6 times on each leg
Second Trimester – Weeks 14-27 - IMPORTANT ELEMENTS TO FOCUS ON:
· Core Stability
These moves will keep your spine in a proper neutral upright position, protecting your back and neck as your belly and breasts grow. They also assist with balance and stability.
Suggested Exercise for Posture, Stability & Balance:
Half Seated Roll Back
1. Seated on floor pulling your torso up out of your hips – knees bent hip width apart with feet flat on ground
2. Arms overhead – contract partially back while lowering arms to shoulder height in front of you - inhale
3. Sit back up to start postion while raising arms overhead – exhale
4. Repeat 8 to 10 times
Third Trimester – Weeks 28-40 – IMPORTANT ELEMENTS TO FOCUS ON:
· Joint Mobility
· Labor Prep
These moves will strengthen the pelvic-floor muscles as you keep your pelvis, spine and hips mobile, relieving discomfort and preparing you for labor.
Suggested Exercise for: Flexibility, Joint Mobility & Labor Prep:
1. Get down on your hands and knees, wrists directly under shoulders and knees under hips. (If you have any wrist discomfort, place a rolled towel under your hands.)
2. Arch your back and tilt your tailbone up – inhale
3. Tuck your tailbone under and round your back - exhale
4. Draw your abs in and contract your pelvic-floor muscles, doing a Kegel by squeezing the vaginal muscles as if to stop the flow of urine – inhale, exhale
5. Repeat for 8 to 10 reps.
1. Lie on your right side with legs slightly forward and knees bent and stacked on top of each other. Place a pillow under your head and a flat pillow under your belly for support.
2. Stack your hips, and keep your spine straight and abs drawn in. Place your left hand on your belly to connect with your baby.
3. Keeping your toes touching, rotate at your left hip and lift the left knee, taking your knees apart as far as possible - inhale
4. Slowly lower – exhale
5. Repeat for 8 to 10 reps, then switch sides.