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 ?
______________________________________ ______________________________________ ______________________________________ What are your specific weekly fitness goals ? ______________________________________ ______________________________________
Pelvic Floor Muscles
Preview
______________________________________
Your pelvic floor muscles support the bladder , uterus and bowels . Pelvic floor strengthening What are some things that can help you reach exercises are often called Kegel exercises or your goals ? 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 .
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