Read this fit mom-to-be post from Katy from fitinheels.com. Katy is a first time mom-to-be and loves creating new workouts that can be done anywhere. She is also a real woman who tells it as it is and can easily poke fun herself, which hopefully many people will appreciate. Connect further with Katy on her Facebook page, Twitter, and Pinterest.
Alright, peeps. I won’t sugar coat it — pregnancy can sure suck. You may have become accustomed to curling up to the porcelain gods. You may see a number on the scale that grossly outnumbers your husband’s. You may mistake your own feet for those of Shrek’s.
I feel you, my friends. I am currently 6 months pregnant and between the dumb things people feel the need to say to expectant mothers to nearly passing out from climbing a flight of stairs, some days this journey feels like it will never end.
Thankfully, I have found relief in the form of exercise (just keep me away from those damn stairs). Regardless of how terrible I felt, exercise gave me an excuse to clear my head, do something for my health and the health of my child, and most importantly, think about what I would do if my child was born an alien.
There are a multitude of reasons to exercise while expecting:
- Relieves backache
- Improves blood flow, leg circulation, and can relieve swelling
- Improves digestion
- Better sleep
- Improves the labor process
- Because I said so
I picked the stability ball (SB) for this workout for a few reasons. One, it is an excellent tool to help pregnant women work their entire body — most specifically, their core. Two, it is an affordable way to exercise throughout your pregnancy — at home, especially! And finally, because when I stand next to it, I feel skinny.
As with any form of exercise, always check with your health care provider to see if this type of exercise is right for you.
The best muscles to work during pregnancy? The core! Begin with the stability ball against the wall. Place your forearms on top of the ball and slowly walk your feet out into a plank position. For extra support, place your hands against the wall. Hold for 30 seconds!
Want a hot booty to go with your hot belly? These bridges work the glutes, hamstrings, and lower back. Begin by sitting on the stability ball. Walk your feet forward so that your lower back is on the ball. Keep walking until your upper back, shoulders, and neck are on the ball and your glutes are a few inches from the ground. Lift your hips as high as you can, keeping your feet firmly on the ground. Repeat from starting position. For a more challenging balance workout, place your hands together and point them to the ceiling. Repeat for 30 seconds.
Alright. So I may be against a wall, and I may be on my knees, but this is HARD. Begin with the ball up against a wall, and place your hands a little wider than shoulder width apart. Place your knees on the ground- the further back they are, the harder these will be. Bring your chest as close to the ball as possible and use your strength to push yourself back to starting position. Repeat for 30 seconds.
Squats are a miracle exercise! The addition of the stability ball allows the fit preggo to complete a full squat (quads parallel to the ground), and gives extra back support as the belly gets bigger. Begin with the ball on the small of your lower back. Leaning into the ball, move your feet out in front of you so that your heels are in line with your knees- or even further. When you squat down, be sure that your feet are planted firmly on the ground and that your knees do not surpass your toes. To change this up, move your feet wide! Repeat for 30 seconds.
Complete 30 seconds of each exercise and repeat the circuit 4 times! This should take you approximately 15-20 minutes- just enough time for your baby daddy to go get you what you’re craving.