Expecting Twins? More Staying Fit Tips


by For Two Fitness February 20, 2015

Expecting Twins? Here are some tips for preparing for a twins pregnancy from our Ambassador Marielle Burch as part of our Ambassador Spotlight series.  Check out her advice below: 

Staying Fit for Three

Yep, you read that right, not one but two babies….twins! When I first found out the news my initial thoughts were “how can I possibly take care of two babies?”, “can we afford this?” and “I’m going to get huge!”

Well, I’m currently in my third trimester and am happy to report that my pregnancy has gone extremely smoothly and I owe a lot of that to staying physical active throughout. I don’t want to paint a perfect picture though, of course there were days that I skipped my workout and ate ice cream on the couch. (Totally worth it!) Yes, I feel tired and uncomfortable, but overall my complaints are very minimal. I wanted to share my tips on staying fit throughout your pregnancy as well as a couple of my favorite exercises I have done throughout.

(Always check with you physician about your exercise plans as every pregnancy is unique)

Stay Hydrated! I carry my water bottle with me wherever I go. Yes that means I have to run to the restroom often, but drinking water has helped me to avoid overheating and feel   less fatigued throughout the day.

Listen to your Body! If something doesn’t feel right or you don’t feel comfortable doing it, then don’t. And always make sure you can talk normally, if not you are pushing it too hard. If you begin to feel dizzy or lightheaded, always stop what you are doing. This isn’t the time to make any huge changes with your physique, just maintain where you are at and keep that blood pumping.

Sleep! Let your body rest, it is going through so many rapid changes so skimping on sleep is a no-no. In the beginning I was sleeping 9-10 hours a night plus naps on the weekend.

Learn Exercise Modifications! You will feel more comfortable going into a group exercise class if you know how to modify your routine. Let the instructor and/or trainer know you are pregnant and they can help you out throughout class. I have been taking barre classes for years and was able to continue throughout the pregnancy. I perform the planks and push-ups on my knees and perform all the abdominal exercises sitting up versus supine. There are modifications for everything, so don’t be afraid to speak up!

Below are two exercises that have felt great to me throughout the pregnancy.

Modified Side Planks

Side Plank pregnancy posePlanks are such a great exercise because they target your upper body and core and no reason to skip them completely if you are expecting. For the side planks, make sure your wrist is placed directly below your shoulder and your body leg is down on the ground. Brace your core and lift those hips up. For an added challenge, lift up your top leg to activate those hips once again. Begin holds for 15-30 seconds or add pulses up with your hips.

Plié Squats

Keeping those legs strong is important as your belly is growing as to take some of the strain away from your back. I love the Plié variation as it activates the outer hips as well. Stand up tall, feet should be wider than hip width with your toes pointed slightly out. Make sure your knees track in line with your second toes and do not fall in. Perform 20 repetitions and repeat 2-3x.

 

More about Marielle:  Marielle Burch is expecting twins and staying fit.She is a new wellness/fitness blogger and the voice behind Fit Girl in a Pretty World. She created her blog to share her fitness routines, tips, workouts, how to stay fit and fabulous everyday as well as her opinion on the latest Real Housewives episodes (guilty pleasure). She is originally from Seattle, lived in Los Angeles for 3 years, and recently relocated to Dallas with her husband awaiting the arrival of their boy/girl twins.

She received her Bachelor’s of Science degree in Exercise and Sports Science and went on to become a Licensed Physical Therapist Assistant. She is also certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS). She is currently going through training and certification to become an instructor of Stroller Strides and Fit For Baby group exercise classes through Fit 4 Mom. (link: http://fit4mom.com/)

 




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