JN Fit
During pregnancy, your body is dealing with a huge change in hormones and a growing belly which, for many women, bring about symptoms like weight gain, water retention, pelvic pain, lower back pain, breast tenderness, mood swings, nausea, and more!
Then, once your beautiful bundle of joy is brought into the world, your body has to recover from childbirth, often there is a lack of good quality sleep and you may experience neck or upper back discomfort from feeding and carrying your baby constantly.
While these are all common and expected symptoms, exercising during and after pregnancy provides a huge range of health benefits for both Mum and Bub and can help your body tolerate all these trials.
Not only that, but exercise helps boost your endorphins and keep you feeling energetic between sleep.
Here are my top 5 pregnancy and post-natal safe exercises (you should wait until your 6 weeks post-partum check-up to begin an exercise, and always get the all-clear from your Dr or Ob/Gyn before starting any new workout routine).
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Bird Dogs
Begin on your hands and knees, spine neutral. Brace your core and lift your right arm and left leg off the ground, reaching them out. Ensure your hips don’t tip, and your lower back doesn’t arch.
Bring them back to the starting position, before switching to the left arm and right leg.
Repeat for 8-12 reps for each leg.
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Hydrants
Begin on your hands and knees, spine neutral. Brace your core, and lift your right knee off the ground and out to the side (imagine a dog at a hydrant!). Avoid arching your lower back or letting your hips tip sideways.
Bring your knee back to the floor before switching to the left leg.
Repeat for 15 reps on each side.
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Modified Side Plank
Begin on your side, propped up on one elbow with your knees bent. Brace your core, push down through your elbow and bottom knee, and lift your hips off the ground so you’re in a modified side plank position.
Your torso should be in a straight line from your shoulders to your knees. Hold for 10-20 seconds, before switching sides.
Repeat for 2 sets on each side.
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Clam
Lay on your side, with your knees bent and your head resting on your outstretched bicep. Squeeze your heels together, and lift your top knee up until you feel a squeeze in your glute. Ensure your hip doesn’t roll backward.
Repeat for 15 reps before switching sides.
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Shoulder Circles
Begin seated upright in a chair with your arms by your sides- you can use a cushion for back support if needed. Sit tall, and lift your arms out to shoulder height. Ensure not to shrug.
Circle your arms forward, then backward, ensuring your shoulders don’t shrug upward.
Repeat for 15 circles in each direction.
If you loved these exercises, check out my free workouts on www.jnfit.com.au
