Fitness & Wellness

Can I Workout While Pregnant?

Can I Workout While Pregnant?

Everyone is different and every pregnancy is different, so advising you whether you should workout while you’re pregnant and if it’s safe is impossible. However, there are some generalizations that can be made that will help guide you. Always check with your health care professional first, even if this isn’t your first pregnancy and you worked out your last pregnancy. Most women who have had more than one child understand that not only is each person different, so is each pregnancy. It’s always better to take precautions and be informed before you begin any exercise program.

There are lots of considerations to determine the type of exercise you should do.

Have you been working out? Chances are, you can continue, as long as you make modifications along the way and avoid certain types of exercise. High impact exercises, ones that involve contact or ones where you could potentially fall, should be avoided. If the exercise has jarring movements that could cause shock to the body, it should be looked at closely. Basketball, skiing, volleyball all have the potential of hard contact or falls, so they might be better if avoided. Avoid exercises that put pressure on the abdomen, such as full sit-ups, leg lifts, toe touching or deep knee bends.

There are a lot of benefits to exercising, but even mild exercise can be dangerous for some pregnancies.

People with preexisting conditions, such as asthma, heart disease and diabetes need to discuss the potential for exercise closely with their health care professional before beginning any program of exercise. Anyone with a history of miscarriages, premature births, a weak cervix, spotting or low placenta also need to be careful and base your decision on the recommendations of medical experts.

Take it easy if you’ve never exercised before getting pregnant.

If you led a sedentary lifestyle, pregnancy isn’t the time to start a rigorous exercise program. For those people, taking up less intense exercise programs are the best. They can be as simple as walking, riding a stationary bike, swimming or using a step machine. Regular bike riding should be avoided because of the potential for falling. Avoid any type of workout, include walking, in excessive heat.

  • You’ll find your pregnancy and delivery is easier and your recovery is quicker if you’ve kept exercising during pregnancy or even started a walking or swimming program when you first discover you’re pregnant.
  • No matter how fit you are, avoid exercises that involve twisting at the waist, HIIT—high intensity interval training—workouts and those with high impact. Avoid holding your breath during stretches or bouncing.
  • Get your arms ready to carry the baby by working out with light weights. Using wrist weights when you walk is one way to do this. Never lift weights when laying on your back.
  • Exercises like the kneeling or standing pelvic tilt can help relieve and prevent back pain during pregnancy Squats and Kegels help improve delivery. Cardio workouts also help during delivery.

For more information, contact us today at Reggie C Fitness

Best Workouts To Tone Your Legs

Best Workouts To Tone Your Legs

Great legs make you feel fabulous whether you’re wearing your favorite shorts or jeans or at the beach in a swimsuit. At RC Fitness in Houston, TX, we can help you achieve that goal. Workouts to tone your legs focus on the muscle groups of the thighs, calves and booty. It gives you that curvy, trim look. Do you suffer from cankles—where your calves and ankles are the same size? Start with the ankles with weighted calf raises, side lying leg lifts using resistance bands, seated calf raises and stair calf raises. They shape the calves and slim the ankles.

Get rid of thunder thighs and puckered cottage cheese thighs.

You can’t really eliminate cellulite, but you can make your thighs smaller and/or smoother by strengthening the muscle tissue. Squats and lunges help do that. Squats to make cellulite less visible include a goblet squat, where your feet are wider than a normal squat and you push your knees out to the side, not straight forward. Side lunges are excellent to tone the thighs, as are side leg raises and donkey kicks.

Make sure you work the front, back and sides of the legs.

If you want faster results that strengthens all the muscles in your legs, do a jumping plyometric squat. Jump up and drop down to squat position, then jump back up again in rapid succession. Every muscle in your leg will be worked. It’s tough to do. Explosive lunges also work the whole leg. They’re done like lunges with feet together, then lunging forward on one leg. Instead of stepping back, you jump as you switch legs midair and land with the other foot forward, continuously switching forward leg.

Tone your booty while you tone your legs.

A plie squat, like ballerinas do, work hamstrings, inner thigh, quads and glutes. The difference in how it’s done compared to a regular squat is the position of the feet. Instead of straight forward and held closer together like a regular squat, the feet are turned out to form a V. If you want to challenge yourself, keep making the V wider. An exercise that will tone your thighs and butt as it strengthens your abs is a bridge. Lay on your back with knees bent and feet flat on the floor, hands to your sides. Lift your hips off the floor about five inches and hold, squeezing your glutes as you do.

  • Go up on toe like a ballerina and you’ll have gorgeous legs like they do. You’re really not going up on your toes, but rather on the balls of your feet. Raise up slowly and then lower yourself slowly until your heel is touching the ground again.
  • As your legs get into shape, you can increase the intensity and the number of repetitions you do. As you increase both number and intensity, you’ll get faster results.
  • Step ups are also good for leg muscles. Start with the platform lower and work your way to a higher platform. If you have weights, hold them in your hand as you get more proficient.
  • If you’re overweight, a healthy diet to lose weight is important if you want gorgeous legs. At RC Fitness, we offer in person and on line exercises and a healthy diet to help you lose weight.

For more information, contact us today at Reggie C Fitness

Best Exercises For A Strong Core

Best Exercises For A Strong Core

If you’re moving, you’re using your core muscles. Even sitting in a chair involves them. These are the muscles that start right below the pectorals and end right below the abs. They are muscles both in the front and back of your body. You need strong core muscles for other muscles to function properly. You even need them to walk. Strong core muscles will help you look thinner, aid in your workout and allow you to do every task more easily. That’s why it’s important to do exercises for a strong core.

A plank is not only good for core muscles, it’s good for shoulders and glutes.

Include plank exercises in your core workout. Start with your body outstretched, face down and your toes and forearms on the floor. Your elbows should be directly under your shoulders. If you choose to do a straight arm plank, your palms should be directly beneath your shoulders. Hold the body straight with no bending or sagging and shoulders down. Hold for ten seconds and build until you hit a minute.

V-sit-ups will tax your tummy.

Sit-ups are hard, but V-setups are even harder. Start by sitting on the floor with knees bent, feet on the floor and hands resting beside you. Hold your abs tight as you slowly lift your legs up and extend them at a 45 degree angle to your body. Reach your arms forward, until they’re slightly beside your shins and hold, continuing to breathe deeply as you do. Hold the V-position as long as you can. In the beginning, it may only be a few seconds. Return to starting position.

Not only will a back bridge build your core muscles, they’ll give you a great butt.

A bridge is simple, yet great for core muscles and good for people with back aches. Lay on your back on the floor with your knees bent and feet flat on the floor directly beneath the knees. Tighten your abs and buttocks, then raise your hips to create a straight line that extends from the shoulders up to the knees. As you squeeze your core muscles, try to suck in your belly so hard that you feel like your belly button is touching your spine. Hold, then slowly lower yourself back to starting position.

  • If you’ve been doing lunges for your lower body, just add a twist for the core. Just step out and do a lunge, then with your hands in front of you twist to the right. Step up and lunge again, then twist left.
  • Traditional push-ups can tighten your core. Focus on ensuring your body doesn’t sag. If you aren’t able to do a push-up, do a modified one on bent knee.
  • You’ll find videos of how to do many core strengthening exercises. Remember, if it’s good for the abs, it’s strengthening your core. The Superman, oblique twist and side planks are just a few.
  • Some benefits of building your core muscles not only include making you look slimmer by improving your posture, but also improving your balance and making you more graceful.

For more information, contact us today at Reggie C Fitness

What Are The Healthiest Berries?

What Are The Healthiest Berries?

We focus on both diet and exercise for a healthier life and great appearance at RCF in Houston, TX. Fruits and vegetables are an important part of that. Some tasty additions to a healthy diet are berries. Berries are defined as a fruit with a pulpy pericarp that has seeds embedded inside it. You immediately think of grapes, blueberries and currants, but bananas, peppers, eggplant, watermelon, oranges, pumpkins, avocados tomatoes, kiwis and cucumbers also fit that description. Yes, all of these are considered fruits and are berries. Strawberries, black raspberries and raspberries aren’t berries, but we’ll include them in the group of berries.

Grapes and products made from them, like juice, raisins, vinegar or wine, have health benefits.

When you eat the skin and the seeds of the grapes, you’ll be consuming the potent antioxidant polyphenol, that it contains. They not only help lower blood pressure, but also heart rate. Grapes contain fiber, vitamin C and vitamin K. One study showed that if you ate grapes three times a week, your risk of type 2 diabetes was lowered by 12%. Another study showed that people who consumed 17 ounces of grapes for 8 weeks had lowered blood cholesterol levels and less oxidative stress. However, 17 ounces is about 89 grapes, which is quite a lot. Another study found drinking 12 ounces of Concord grape juice for 12 weeks improved memory.

Cranberries can be beneficial for UTIs—urinary tract infections.

Most people are aware that cranberry juice and cranberries may be beneficial for UTIs and many nursing homes include cranberry juice daily in residents’ diets. The cranberry juice contains substances that prevent the E. coli bacteria from sticking to the urinary tract or bladder wall. Other infectious bacteria, like the H. pylori that causes gastric cancer and stomach ulcers, also succumb to the teflon-like powers of the cranberry that prevents it sticking to the stomach wall. Cranberries contain fiber, vitamin C, manganese and antioxidant polyphenols. They can help keep the arteries more flexible, oxidative stress, lower high cholesterol and blood pressure.

Blueberries are healthy are part of that comes from the color.

Seriously, the substance that makes blueberries blue, anthocyanins, are not only good to reduce oxidative stress, it also helps lower the risk of diabetes, cancer and heart disease. They also help lower bad cholesterol and enhance the artery functioning. They reduce insulin resistance, which is the precursor to type 2 diabetes by as much as 26%. They’re even good for reducing cognitive decline that comes with aging. Blueberries contain fiber, vitamin C, K and manganese.

  • Raspberries, the berries that aren’t really berries, are high in vitamin C, K and manganese. They are also high in antioxidants. Black raspberries reduce the risk of heart disease and may reduce inflammation.
  • Goji berries are high in vitamin A, C, fiber and iron. The vitamin A and zeaxanthin they contain are beneficial to the eyes. They also contain the antioxidant polyphenols and drinking goji berry juice for 30 days can increase blood antioxidant levels in 30 days.
  • Strawberries, another berry that’s not a true berry, has high amounts of fiber, vitamin C and manganese. It can reduce the risk of heart disease, lower inflammation and may help prevent diabetes.
  • You might not expect berries to grow on a palm tree, but acai berries do. It has ten times more antioxidants than blueberries. It can reduce insulin amounts, blood sugar and cholesterol levels. It also reduces the symptoms of osteoarthritis.

For more information, contact us today at Reggie C Fitness

Successful Weight Loss Takes Programming, Not Will Power

Successful Weight Loss Takes Programming, Not Will Power

I tell clients they have to get in the habit of exercise and eat healthier to boost their results. One reason I focus on healthy habits is because successful weight loss takes programming, not will power. Scheduling your workout at the same time every day is one tip that can help you stick with the program. Put it on your calendar, like an appointment, because it is an appointment with good health and energy. Like any habit, once formed, it’s hard to change.

I don’t focus on diet, but do encourage healthy eating.

You can’t out exercise a bad diet. If you’re taking in a huge amount of calories, you simply can’t exercise that long to burn them and the energy they provide is stored as fat. Start by making one small change in your diet, then move on to another change. Carry fruit with you for a mid-morning or mid-afternoon snack. It will replace the chips, donuts or other junk you normally eat. Once in that habit, put more greens on your plate and cut out fried foods. Work on that a few weeks then cut all foods with added sugar. Just keep reprogramming yourself and you’ll see a remarkable change in your weight.

If you’re totally out of shape, start slower, but stick with it.

You might not be ready for a tough, calorie burning, belly crunching workout. That’s okay. Start at your level of fitness. If you can only do ten jumping jacks, do ten, but focus on increasing that number the next week. You’ll be amazed at how quickly you can build on your progress. Track your progress and make it a game. Within 30 days you’ll see a big difference in how much you’re actually able to do and how far you’ve come. Getting fit is all about making progress, no matter where you start.

Move more and make it a habit to be more physical.

If you’re used to driving down the block and circling the parking lot to find a parking space near the door, change that habit quickly. Instead, walk or ride a bike to a close destination. If you have to drive, park further from the door to get more steps in for the day. Take a break every hour if you have a sedentary job. You don’t have to leave your office or cubical, just stand up and move around a bit. Not only does it burn more calories, it gets your circulation going so you have more energy.

  • If you have health issues, always check with your health care professional before making any dietary or changes in your exercise habits. He or she will provide guidance on the approach you need to take.
  • Reward yourself when you stick with the schedule. The reward can be just giving yourself kudos for sticking with the program. The 30-Day Snapback Challenge has a built in reward system.
  • Understand that it isn’t about willpower. It’s about establishing a habit and sticking with the schedule. It’s easier to stick with a habit that you do at the same time every day, than try to find a time to workout every day that varies.
  • Your health is your wealth. It’s time to turn things around and get fitter. Without good health and energy, accomplishing anything else is far more difficult. Only you have the power to change you.

For more information, contact us today at Reggie C. Fitness

Nothing Tastes As Good As Healthy Feels

Nothing Tastes As Good As Healthy Feels

Changing your diet isn’t all about losing weight. It’s about feeling healthy and full of energy too. When clients at RC Fitness in Houston, TX, tell me how hard it is to give up certain foods, I tell them to give it a month, then reassess. There’s evidence that the longer you go without junk food, the more your taste buds can taste the true flavor of whole food and it tastes pretty good.

One study found that within a short period, people changed their preference for saltiness.

They were given salt-free soup throughout the weeks of the study on a regular basis. They were allowed to salt the soup to taste. The amount added each time was measured and noted. By the end of the study, the test group used half the salt to flavor the soup as they did in the beginning. Their taste buds had adjusted to a diet that required less salt for flavoring. By changing the diet and taste, the lower sodium intake helped lower blood pressure, kept kidneys healthier and made it easier to lose weight.

Cutting out food with added sugar can boost your energy.

It will take a while to realize the difference, but within a month, you’ll suddenly realize you no longer have that dragged out feeling mid-afternoon and that morning coffee will keep you going strong all day, without the need for a second cup at any time. While it’s tough to give up sugary treats, after a few weeks, you’ll notice just how sweet fruit tastes and how good you feel. Sugar metabolizes fast, but in a short time, you’ll crash just as fast and need more sugar to keep going. It’s a vicious cycle that also packs on the pounds.

You’ll look fabulous.

Not only will you lose weight, you’ll lose abdominal fat, those pounds packed on around the middle. Eating junk food causes spikes in blood sugar that floods the body with insulin and promotes fat around the mid section. That type of fat around your belly is visceral fat, the most dangerous type. It crowds the organs and floods them with hormones that can cause cancer and heart disease.

  • Expect to see changes in your skin. Not only will you have a glow, a low sugar diet stops glycation. Glycation slows the repair of the collagen in your skin, and that causes wrinkles and sagging. The less sugar you eat, the more youthful your skin will look.
  • You’ll love looking in the mirror and admiring your new body. Within just 30 days, you will see a difference, especially if you follow a program of regular exercise with the dietary change.
  • Your cravings for junk food will diminish, but if you eat your favorite after 30 days, you won’t find it quite as delicious as you remembered. That’s because your taste buds have changed.
  • You’ll feel better. Some people describe it as feeling clean after a meal. Part of that is from the increased fiber that cleans your system from the inside outward.

For more information, contact us today at Reggie C. Fitness

Best Exercises For Lower Back Pain

Best Exercises For Lower Back Pain

At RC Fitness in Houston, TX, we help people reach their weight loss goals, transform themselves and look their best, but we also provide guidance to help keep you healthier and feeling good. One o the leading causes of work disability claims is back pain. In our sedentary society, it’s easy to understand why. You need to keep muscles strong and flexible in order to avoid injury. There are exercises for lower back pain that bring relief and help prevent future injury.

If you’ve had back pain in the past, do this to help prevent it in the future.

Exercises for lower back pain can bring relief immediately. Doing them on a regular basis can prevent future injury, too. Do you sit all day? That can be part of the problem. People no longer move a lot in their job or do anything physical, so learning some stretches and doing them at least once an hour can help. Get out of that chair and stand, putting your hands on your hips, with fingertips touching the small of the back. Lean forward, then backward, arching your back as you do. When you feel the stretch, hold and return to starting position. Repeat several times.

This quick exercise on the floor will get you up and walking with ease.

You might have to do it several times, but you’ll get more and more relief the more you do it. You need a towel for this one. Roll the towel, holding one end in each hand. Lay on your back. Bend your knees with your feet flat on the floor. Create a sling with the towel, lift one foot and loop the towel around the foot, with the sole pressing on it. Gently pull the towel toward you as you straighten your leg, lifting your foot at the same time. Attempt to straighten it completely and make it perpendicular to the body. Go as high up as you can without pain, then lower and do the other side.

Relax the muscles while you’re down on the floor, do the cat/cow poses from Yoga.

Some yoga poses are excellent for relaxing the back. The combination of the cat pose and cow pose can ease pain almost immediately. You do both on hands and knees. Start with the cat pose, arching your back and lowering your head. Hold it and go back to neutral then drop your tummy down and lift your head as you go into the cow pose. While it might be called a cow, it has the appearance of being a sway back horse with its head lifted high.

  • Other yoga poses that are also good are the standing forward fold, the downward facing dog and the plank pose. These are better to start when your back doesn’t hurt to help prevent future problems.
  • The extended puppy pose is also good for back pain. Stay in the same neutral position for the cat/cow combination, but then walk your hands forward, raising your hips and lowering your upper body. Relax as you rest your forehead on the floor. Breathe deeply and hold for seven breaths.
  • You can follow up the extended puppy pose with a child pose. Just lower your bottom down to rest on your thighs, keeping hands outstretched and forehead on the floor.
  • One more traditional exercise that also helps relieve back pain starts with you laying on your back. Pull your knees to your chest put your arms around your lower legs and hold. You can also drop your knees from one side to another to help relieve the stress.

For more information, contact us today at Reggie C. Fitness

Are There Diets For Unique Skin Types?

Are There Diets For Unique Skin Types?

While you can’t control everything that happens to your body, you can control a lot with a healthy diet and regular exercise. Even your skin can be helped based on what you eat and what you need. There are diets for unique skin types that can aid those with oily skin and those with dry or combination skin. You can even help prevent or treat acne with the right diet. While diets can help you lose weight, they also can aid your skin, which is the biggest organ of your body.

It all starts by knowing your skin type.

Your beauty treatment should not necessarily be like your best friend’s or even your parents. Age, genetics and diet make a difference in what you need. No magic cream can offset the damage from a bad diet, since beautiful skin starts from the inside of your body. While good hygiene does play a role, without the right type of diet for your skin, all the creams and cosmetics in the world won’t give you the look you want. Is your skin oily? How do you know? Start with a clean face, washing it thoroughly and dry, but don’t use anything else. Wait for an hour or two then look at your skin. Does it feel tight and flaky with red patches? It’s most likely dry. If some areas are oil, such as around the nose, but other areas, like your cheeks are dry, it’s combination. If you put a tissue on your face and there’s oil left on the tissue or there are shiny signs of oil everywhere with visible pores, it’s oily.

Dry skin can occur for many reasons.

If you’re mildly dehydrated, it can be just one reason you have dry skin. Keep water with you and sip frequently. Shy away from alcohol and drinks with caffeine, which may add to the problem. Add more juicy, nutritious fruits and vegetables to your diet, such as oranges, melons and grapes. Sweet red peppers, broccoli and spinach are other options. Like the fruit, they add vitamin C and A. Eat more healthy oils. Try avocado or salmon to increase your omega 3 fatty acids and unsaturated fat.

Oily skin doesn’t necessarily come from oil in the diet.

Greasy fried food, like French fries and onion rings shouldn’t be part of your diet, but that doesn’t mean you have to ditch the healthy oils, such as flaxseed, avocado or salmon. The fats they contain are anti-inflammatory, which can help improve acne and other skin problems. Whole grains are another good option, choosing them over the refined grain. Some studies sow that cutting out milk products can also help with acne, while other studies show Greek yogurt may help. Also skip red meat or reduce it in your diet significantly.

  • Those with combination skins fight a double battle. Healthy eating, avoiding sugar and including healthy fat is the best diet. Avoid foods that are highly processed, since they cause inflammation.
  • If you have acne, you may or may not have oily skin. Bacteria and inflammation cause acne. To fight it, increase vitamin C and zinc in your diet. Citrus fruit, red bell peppers provide C and pumpkin seeds offer zinc.
  • Oxidation causes dull looking skin. Choose red foods that contain lycopene to give your skin a boost. Are wrinkles a problem? Add collagen to your diet. Bone broth is one good example of how to increase it.
  • We have meal plans that will help you. Most healthy diets will dramatically improve your skin as you lose weight. It’s often the additives, highly processed foods, low nutrition and foods that cause inflammation that are the cause. You won’t find them in a healthy diet.

For more information, contact us today at Reggie C Fitness

Can Healthy Food Feel Indulgent?

Can Healthy Food Feel Indulgent?

At RC Fitness in Houston, TX, eating healthy food doesn’t mean you have to eat food that tastes like cardboard. In fact, many of the recipes offered taste absolutely indulgent. They provide a blend of flavors that will tickle your taste buds and textures that will please your palate. For instance, if you want something crisp and creamy, try sweet potato fries seasoned and baked in the oven, then served with a delicious avocado dip for an appetizer that’s amazing.

Take simple high calorie, lower nutrition snacks and make them better.

Nachos are a favorite snack, appetizer and sometimes meal. You don’t have to worry about nutrition or calories when you add a touch of magic by piling on the veggies and switching in chicken for the ground beef. By using a thinner layer of tortilla chips, cilantro and extra vegetables, such as corn, lettuce, tomatoes, black beans, onions and avocado thinly sliced. Plus switching out the beef for seasoned fajita chicken strips cut into quarters and then topping with mozzarella or Parmesan cheese, which are two of the lowest calorie cheese available, besides Swiss and feta.

Enjoy the delicious taste of pasta without all the calories.

Pasta is a favorite staple in many high calorie-high carb meals, but you can make them healthier and lower in calories. Just swap out the pasta for some vegetable alternatives, but loaded with more nutrients. You don’t have to invest in store bought “special” noodles, you can make them yourself. Spaghetti squash is a starter. Make it with an eggplant marinara topping for elegance or eat those tasty noodles as the base for shrimp scampi. Other veggies make great pasta substitutes, like zucchini noodles—zoodles—carrots, kohlrabi, butternut squash, beets or sweet potatoes.

Use cauliflower in your mashed potatoes.

Cauliflower is a great substitute for potatoes. In fact, to make mashed potatoes a little healthier, do a combination of potatoes and cooked cauliflower. You can add in broccoli and carrots in the mix if you aren’t going for the appearance of potatoes. Processed cauliflower also substitutes for white rice in fried rice dishes to increase the nutrient content. Teriyaki cauliflower steaks on the grill or portabella steaks are a good fit for vegetarians. So is healthy vegan strawberry cheese cake made with microwaved grated cauliflower and soaked unsalted cashews as the main ingredients that are processed until smooth.

  • If you’re following a keto diet, try making cloud bread, coconut flour bread, or almond flour bread at home. There are several versions of cloud bread, with the later creations more tasty and like regular bread.
  • Tomato Parmesan stuffed spaghetti squash is delicious and easy. Roast the spaghetti squash with garlic and remove the garlic, adding it with canned tomatoes, dried fennel, smoky paprika, bits of basil and other spices. Top the halved squash then add Parmesan, mozzarella and bread crumbs.
  • You don’t have to get exotic or substitute when it comes to baked salmon. Think baked salmon with lemon pepper or almond baked salmon with herbs and served with roasted vegetables and salad.
  • Take the skins off chicken breast and marinate for a delectable high-end restaurant flavor. Serve it with a shaved Brussels sprout salad or lemon, Parmesan roasted asparagus.

For more information, contact us today at Reggie C Fitness

Safe Pregnancy Exercises

Safe Pregnancy Exercises

It’s not only safe to exercise during pregnancy, it’s healthy. However, not all exercises are free from risk and not all situations are the same. If you’ve exercised on a regular basis before you became pregnant, your workout will be different than someone who has never exercised. Exercise can help prevent gestational diabetes, excessive weight gain and a cesarean birth. It can reduce the risk of low birth weight, postpartum depression and make recovery faster. The key is to find safe pregnancy exercises and that is created specifically for the expectant mother.

Were you physically active before you became pregnant.

In most cases, you can continue your activity. However, if you’re involved in contact sports or ones that could lead to falls like competitive skiing, you need to discontinue that activity. Other activities that shouldn’t be done are those that are extremely rigorous or ones where you lay on your back too long. Always consult your health care professional about your particular health and situation.

Whether you’ve exercised before or not, it’s safe to participate in moderate cardio workouts.

Whether you’re extremely fit or completely out of shape, moderate cardio, such as swimming, riding a stationary bike or walking is not only safe, but quite healthy. You need at least 150 minutes a week. Doing exercises that strengthen the abdominal muscles to help support your growing abdomen better and those that strengthen the pelvic floor are also important. During the early period of pregnancy, kneeling push-ups, pelvic curls and even squats can be done.

After the first trimester a lot of changes.

If you’re jumping rope, running or doing high impact exercises, stop. The second trimester and third are times to avoid high impact workouts or any workout that pushes you past exhaustion. You can still do some exercises, like those done in the first trimester, just not ones that make you bounce or jar your body. Stretching exercises can also be quite comforting and help your body adjust to the change in the center of gravity and new ways you have to move.

  • The final trimester should focus on abdominal strength and mild cardio. Pelvic floor exercises, bodyweight workouts and walking or swimming are examples.
  • Other examples of exercises for the third trimester and bicep curls, standing should press with light weights, bodyweight squats, modified planks and wall push-ups. It’s important to keep moving, but not to push too hard.
  • If you’re exercising, always make sure you warm-up and cool-down. Warming up can help loosen the muscles so you don’t strain them and cooling down can help prevent dizziness and falls after exercising.
  • Your center of gravity is changing throughout the pregnancy, which makes you more susceptible to falls. Be aware of that every time you workout. Always listen to your health care professional for guidance about the safety of certain exercise regimens.

For more information, contact us today at Reggie C Fitness