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My Favorite Prenatal Stretches & Poses!

(I posted this over on my pregnancy blog, check it out HERE!)

Overall, I have felt great this pregnancy. Fatigue has been minimal, I haven’t had many achy days and I’ve been able to keep up with my young daughters!

I have noticed my hips feeling tighter and some swelling in my feet over this past week. I think the swelling was from not drinking my normal 3-4 liters of water per day, and in turn retaining fluid…with all the 4th of July busyness, I slacked off big time with staying hydrated and the swelling began!

Anyhow! These have been my favorite, very low-impact, prenatal go-to stretches/poses in the late 2nd trimester & early 3rd trimester! (ZUMBA was my form of cardio before we moved… I went 3 times a week with my sister in law and LOVED it!)

PLANKS. I have always loved various forms of planks, pregnant or not! Be sure you have proper form, and hold a plank for as long as you can. Start at 30 seconds, and try to hold plank pose for a little longer each time. This is GREAT for keeping all of your core strong! Your abs & back need to be supportive for your growing baby.

PIGEON POSE. This deep yoga stretch is AMAZING for releasing tension in the hips and low back.

DEEP SQUAT. This one is also great for opening the hips!

LIZARD POSE. Another one for tight hips. This also gives a good stretch in the legs!

LEGS UP THE WALL. I discovered this one after I noticed my feet were swelling. After drinking a great deal of water, I sat in this one for 20 mins, twice a day. Start with sitting next to a wall. Lay on your back and “sit” on the wall. (Get your booty up against the wall like you’re sitting on it.) Legs go straight up the wall, side-by-side. This gets the feet/ankles elevated and helps any swelling go down.

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Hopefully this is some help to other pregnant women! 🙂

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Fitness and Pregnancy!

As you can see, I have majorly slacked in posting on this blog! I am 9 weeks pregnant with my third child. This is my first pregnancy since I’ve become more dedicated to fitness 3 years ago. I have been homeschooling my oldest (Kindergarden!) and working my home-based business with ItWorks. Life has been busy!

I have learned a lot in the past few weeks about staying fit through pregnancy. This article on Bodybuilding.com is my favorite that I have come across so far. It is certainly worth a read for anyone trying to conceive or mamas who are expecting! For me personally, with the first trimester taking a toll on my energy levels, I have noticed that I need more rest days between workout days. Instead of one or two rest days per week, I am only working out every other day. I have lowered the intensity of my cardio a lot, and kept my strength training the same. Various kinds of push-ups, pull-ups and squats are my strength focus…I’m sticking with the basics to keep my muscle tone!

Diet and Pregnancy – I am obviously not restricting calories or trying to lean out at all. I am ordering my mochas as decaf… and of course making sure I take enough folic acid each day. There were two weeks where I had no appetite for anything remotely “heavy”…all I wanted was cold fruit, veggies and salad! Nothing else settled in my stomach very well. My appetite has since returned though, thank goodness! This Italian girl LOVES food! 😉 I am simply focusing on clean, whole foods (with the exception of mochas of course!) and I’m not paying attention to how many calories per day…just stopping when I am full!

Pilates and Pregnancy – Pilates is an AMAZING form of fitness during pregnancy! There are so many ways to modify each exercise and it is great for the core. I am going to keep my focus on various planks….especially after the 1st trimester is over, I am going to be very careful about avoiding any twisting-type core work, as I don’t want to exaggerate the separation of the rectus abdominis muscles!

Pole Fitness and Pregnancy – I have taken the advice of the lovely Veena at studioveena.com. For the first trimester, I am only doing tricks and inverts that I am 110% solid on, and not learning any new ones. Then for the second trimester, I will stop inverting all together. Third trimester–I’ll be keeping both feet on the floor at all times 😉 No more spinning or lifts until after baby arrives!

I have a blog devoted to this pregnancy, check it out — fitmamaofthree2013.wordpress.com

9 weeks with baby 3

Well, that’s all for now…I hope to post more about my fitness journey throughout pregnancy 🙂