There was once a time when people regarded pregnancy as a medical condition that involved rest, relaxation and limited or preferably no exercise. Then in the 1970s, James Clapp, M.D., professor of reproductive biology at Case Western Reserve in Cleveland, Ohio, began to research this subject and found that there are many benefits to prenatal exercise. However, since every pregnancy is different, check with your doctor before starting an exercise program.
Kegels
Kegels are at the core of any prenatal exercise program. The Kegel exercise works your pelvic floor, which is one of your deeper core muscles. In fact, if you are unable to perform traditional abdominal exercises because of a diastis recti, which is a split in the abdominal area, performing Kegels will at least keep your deeper core muscles toned. To do a Kegel, imagine you are going to the bathroom and trying to stop the urine flow. However, do not actually stop the flow, because it may cause urinary tract infections. You can perform 10 Kegels at a time. Do them every day of the week.
Aerobic Exercise
Most experts believe that you can continue any type of aerobic activity you performed prior to pregnancy. Of course, as you get bigger, or as the temperatures rise, you may need to modify your program. Stay hydrated, and remember, while you can sweat, your baby cannot, so avoid overheating. While it was once believed that your heart rate should not go over 140 beats per minute, the American College of Obstetrics and Gynecology has reversed its position on this issue . When the 1984 ACOG Guidelines were listed, the researchers did not take into account that in some women, the maximal heart rate is elevated during pregnancy, which can alter the target heart rate ratios. Instead, most prenatal exercise instructors suggest that participants use a perceived exertion scale, with 10 being very hard and 1 signifying no exertion at all. In most cases, staying at a 6 rating is recommended.
Strength Training
Although prenatal yoga programs are popular among pregnant women, strength training is even more important. In fact, as you become more pregnant, a hormone called relaxin can cause excessive flexibility, which can in turn cause injuries. Besides, motherhood will involve a good deal of heavy lifting, so it's best to prepare for it in the prenatal stages. Since being a mom often involves multitasking, it's best to choose exercises that work more than one muscle group simultaneously. For example, to perform lunges with biceps curls, place one leg in front of the other. Hold one weight in each hand. Simultaneously bend both knees as you flex both arms. Perform one set of 8 to 12 repetitions.
