Targeted Toning
Pelvic Region
Exercises that tone your inner and outer thighs, hips and glutes will help keep these muscles strong for pregnancy and birth. Leg lifts, squats and lunges target these areas.
Setting Goals
What is the most challenging part of exercising during your pregnancy?
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Pelvic Floor Muscles
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Preview
Your pelvic floor muscles support the bladder, uterus and bowels. Pelvic floor
What are some things that can help you strengthening exercises are often called reach your goals?
Kegel exercises or simply Kegels. A toned pelvic floor during pregnancy( as well as
______________________________________ before and after) contributes to: ______________________________________
• Better bladder control.
• Lower risk of pelvic organ prolapse. ______________________________________
• Quicker healing of a tear or episiotomy.
• Minimizing hemorrhoids.
• Greater sexual satisfaction.
To engage these muscles, imagine trying to stop the flow of urine. Breathe naturally and keep your other muscles relaxed. Incorporate Kegels into your daily routine and work up to several sets daily.
______________________________________ ______________________________________ What are your specific weekly fitness goals? ______________________________________ ______________________________________
Sticking With It
Being consistent with your exercise routine can be hard. In addition to setting personal goals, consider other ways that you can help yourself stay on track:
• Develop a regular routine( same day / time).
• Choose activities that you enjoy.
• Use an app to set milestones and track your activities.
• Ask for support and encouragement from, or even exercise with, a friend or your partner.
• Attend prenatal fitness classes and get to know other expectant mothers.
Healthy Pregnancy 21