Steve’s
top 5 preggy
exercises
There are 5 very basic moves to stay fit during pregnancy.
The exercises use only your own body weight as resistance,
so no equipment is required. These 5 exercises done in reps
of 15 to 20, 3 times a week, will give you a solid
pregnancy workout.
1. Squats – to strengthen the lower body and take pressure
off the lower back as your weight increases
2. Standing push-ups – done on an incline, leaning against a
wall, are great for upper-body strength
3. Pelvic tilts – help release lower back muscles and strengthen
deep abdominals to support the uterus
4. Knee planks – done with alternate opposite arm and leg lifts
which increases core strength
5. Tricep dips on a chair – strengthen your upper body and get
you ready for all the baby lifting you will be doing
21
“ Keeping up a responsible
exercise programme prepares
you for delivery day ”
And this goes for after the baby is born too. Impatience will get
you nowhere as your body will recover in the time it needs. Having
a clued-up trainer to assist your through the process makes all the
difference, but there is much that you can do unassisted to keep
you limber and prepare you for what lies ahead.
Sticking to a responsible exercise programme prepares you for
delivery day, and a good trainer can help you reach the end of your
pregnancy feeling strong, mobile and physically up for the effort
that labour will require. The next best part to giving birth to that
healthy baby is that when you return to the gym after 6 weeks,
you will already have some muscle control and that means your
stretched abdomen is en route to recovery. If that isn’t reason to
stick to your exercise regime even when it’s chilly outside,
nothing is!
About the author:
Fitness guru Steve Mululu
has trained hundreds of
pregnant women in his
time, and he’s the best man
to guide you through the
pitfalls of a winter
pregnancy while getting
you to D(elivery)-Day
feeling fit, mobile and
strong. Steve founded
Dream Body Fitness and
offers a free nutrition talk
every Wednesday at
17:30 at his gym.
Follow Steve on twitter
@dreambodyfitnes or visit
www.fitnessadviser.co.za/
dreambodyfitness