Safe Exercises During Pregnancy


by For Two Fitness October 21, 2013

Safe Exercises During Pregnancy

Are you looking for safe exercises during pregnancy? Read these tips from fit mom, Kate Marron. 

Hi there, my name is Kate Marron and I reside in the Boston, MA area (Boston Strong!).  I am married to an amazing man and we are expecting our 1st bambino this winter!  I am a certified fitness professional ACSM & NASM with a BS in Exercise Science and minor in Dance Movement. I have been working at Harvard University’s Recreation Center for 12 years as a Swim, Fitness and Program Manager. I also do in home PT www.fitinwithkate.com and I am a proud employee of a new Strength & Conditioning Facility that also offers small group exercise classes www.trustrengthcommunity.com.

I am truly blessed that every day I can go into work and make a difference in people’s lives.  I love helping people feel more comfortable about moving in their own bodies.  Helping people feel better, healthier and stronger is my main passion and goal in life.  I have been specializing in pre/post natal training since 2006 with my “fit mamas and move’n moms or mamas” classes. I am so happy I can now “feel” what I have been preaching all these years.  Healthy Mom = Healthy & Happy Baby!!

Safe Exercises During Pregnancy

We all know that eating well, exercise and balance is key to a healthy life and especially during pregnancy.  Here are a few exercises that will help you feel good, balanced and get you move’n for that marathon “Labor Day”.  I also like to call these exercises the “stranded on the island exercises” because all you will be using is you and that added resistance you have in front (you can do anywhere).  Plus, after baby, you may not be seeing an island for awhile.

I like to show exercises,  level 1=easier, level 2=more difficult

Warm up options:

Brisk walk/jog always a good option

L1- side step (stepping side to side), L2- Hop, side step (hopping/jumping side to side):  Perform for 30sec 2x (with a break) or 1 full minute

Total Body Pre-natal and Post Pardum Exercises:

Squats, squats, squats!! You will need these ladies for your “Labor Day” and then after

L1-Assisted Squat (using a bench behind you squat tap it ie. “public restroom” hips way back so you don’t sit on a toilet.  That visual usually works for good form)!  L2- Weighted squats (Place dumbbells on shoulders and squat):  Perform 2×12-15reps

Stationary lunges: Perform 2×15 *Stop if hips and extra front weight starts bothering you

L1-Modified push ups (On knees/modified plank position, pelvis slightly tucked “Michael Jackson” abs engaged, arms wide.  Lower chest and body in 1 piece and rise up into modified plank position) L2-Millitary push ups:  Perform 2×10-20

Kneeling opposites (On all 4’s, flat back, belly button pulled in, extend R. arm & L. leg so your body is in a straight line “engaging your core/balance” try not to lean to one side):  Perform 2×10 and last rep hold 10sec

Planks!! One of the best core stabilizers especially when preggo

L1- Modified Plank (same set up as modified push up form, pull belly button in and sporadically breathe)  L2- Plank:  2x30sec-1min

Ladies don’t forget your keegals: you can sit on a bench, chair or stability ball for tall posture and pull in internally. IE- like you’re stopping pee mid stream  1×8+

 

This post is brought to you by For Two Fitness®. For Two Fitness® is the premier maternity fitness apparel brand, proudly made in the USA and available worldwide. Visit our site to explore our maternity fitness apparel and purchase for you or a loved one today. 

 




For Two Fitness
For Two Fitness

Author



Leave a comment

Comments will be approved before showing up.


Also in Fit Pregnancy Starts Here – The For Two Fitness Blog

Ambassador Spotlight – Tiffany Wysocki
Ambassador Spotlight – Tiffany Wysocki

by For Two Fitness July 12, 2018

Please join us in welcoming Tiffany, our newest For Two Fitness Ambassador! Tiffany is a first time mom-to-be from New York. She is an avid runner who has completed 10 races and run more than 600 miles, all during her pregnancy! Tiffany is a teacher who is proud to share her fit pregnancy journey with her early teenage year students. Please follow Tiffany on Instagram.

Read More

Ambassador Spotlight – Ifat Kent
Ambassador Spotlight – Ifat Kent

by For Two Fitness May 31, 2018

Please welcome Ifat as the newest For Two Fitness Ambassador!  Ifat is the mother of three with a fitness philosophy of doing enjoyable activities as often as possible.  She owns a studio, and specializes in prenatal yoga and focuses on childbirth education.  Ifat also enjoys singing and dancing and has a fondness for nature.  Please check out Ifat on social media and on her blog.

Read More

Ambassador Spotlight - Stephanie Dunlap
Ambassador Spotlight - Stephanie Dunlap

by For Two Fitness May 27, 2018

Big welcome to Steph, our latest For Two Fitness Ambassador.  Steph is a 5th grade teacher who is an avid runner.  She has run two marathons – in one weekend!  Steph also enjoys walking and Zumba, and is expecting her first child in November.  Please welcome Steph to the For Two Fitness Family and check out her blog.

Read More