Guest Post by Trisha Enriquez:
No Tummy Mommy

Monday, July 6 2015

How many times have you talked to your mommy friends about getting fit, improving your health or about trying to shed those last 10 lbs after the baby is born? I realize now after working with so many mothers that the first and most important thing to think about is trying to stay active and fit throughout your pregnancy! Most women who do so not only cope better with labour, but they have a much better chance of working off that unwanted baby weight postpartum.

 

Before I dive into my top exercise moves, I should give you a bit of background on who I am. My name is Trisha and I’m the founder of No Tummy Mommy (NTM) – which is a company that specializes in fitness and nutrition coaching from one mother to another! Yes, I am a mom!! And basically, I work with women in all stages of motherhood who are looking to be healthier and happier moms! Every plan is customized to each mother, taking her schedule and lifestyle preferences all into account; each plan is designed to make sense for her life and her life only. From enhancing energy to post-baby weight loss and improving muscle tone, No Tummy Mommy honours each mother’s individuality. But like I said, it starts with being healthy and active when you are pregnant!

 

Here are my top moves and tips for staying fit during your pregnancy:

 

The Clam – sure this sounds easy enough, but strengthening your pelvic area can save you a lot of pain and discomfort over the coming months.

  • While lying on your side, keep both knees bent and flex the hips to 30 degrees. You can place pillows below your knee for support and comfort and top arm should be extended under your head.
  • While keeping your heels touching and pelvis still, open you knees by contracting your glute medius. This is a very slow, small and targeted movement.
  • Breathe in to lower with control. Complete 10-15 repetitions for each side.

Wall Squats with Exercise Ball – this move can help prepare you for the delivery while also strengthening your lower body and opening up the pelvis.

  • Place the ball between the wall and your lower back, walking your feet out slightly.
  • Lower your body toward the floor in a squat position as you continuously push back into the ball. Note: Don’t let your knees roll out to the sides. Keep them in line with the rest of your body
  • Bend your knees to 90 degrees and then straighten your legs, keeping your weight over your heels to return to standing position. Complete 10 to 15 repetitions.

Biceps Curls – any exercise that helps to strengthen your arms will assist you in carrying the baby when your little one enters the world. Not to mention, you will need that extra strength to lug around the added baby gear and diaper bag. If you don’t have dumbbells at home, get creative and use items around the house!

  • Position two dumbbells or household items to your sides with palms facing in and your arms straight.
  • With your elbows to sides, raise one dumbbell/item and rotate forearm until forearm is vertical and your palm faces your shoulder. Lower to original position and repeat with opposite arm.
  • Continue to alternate between sides for a total of 10-15 repetitions each.

Keep in mind, in most cases you can continue to do any activity you were doing prior to pregnancy at a lesser intensity. Also consider walking as a great option or explore prenatal yoga as your activity of choice. Lastly, swimming is one of the best and safest forms of exercise for any pregnant woman. Swimming works your large muscle groups and benefits your heart and lungs. What’s more, the bigger your belly gets, the more you'll enjoy feeling weightless in the water. Whatever it is you do, keep moving. Don’t let your growing beautiful baby bump stop you from staying active. You will be a happier and healthier mommy as a result!

 

*If you experience any discomfort with any exercise or activity, stop. Always listen to your body and/or consult your physician.

 

Trisha Enriquez (www.notummymommy.com)

Suzanne Toth