Keeping yourself moving can help you stay physically strong for labor, and it also helps combat swelling. Hop on your favorite piece of cardio equipment like the treadmill or the elliptical for 25 to 30 minutes at 55 percent of your max heart rate. To find your max heart rate, take “220” and subtract your age. Then multiply that by 55 percent to find out what your heart rate should be when you do cardio while pregnant.
The medicine ball will become one of your best friends while you’re pregnant, because there are lots of uses for it. Place the ball against the wall behind you and do three sets of 25 squats. Remember, don’t go beyond a 90-degree angle with your knees.
Don’t put that medicine ball away just yet. Sit down on it and move your hips side-to-side and front-to-back. The movements can help you stay flexible and keep your pelvis loose for labor. Keep your core tight, and repeat 50 times.
Rows with Resistance Bands
Your local gym should have resistance bands for you to use. If not, you can pick up a cheap pair at Walmart or Target. Attach them to a sturdy door handle or something similar. Then, take the stability stance with one leg slightly behind the other and your core tight. Then, pull your arms back in a rowing fashion, completing three sets of 25.
Place a yoga mat on the ground and go into a plank formation, situating yourself parallel to the mat. Pull your belly button toward your spine and stay tight. Hold for 30 seconds. Then, rotate to your side and move your “middle area” up and down 10 times on each side.
Get a small stool. Step on the stool with your right foot and bring your left knee up to your stomach. Repeat 20 times and then do the same thing on your opposite leg.
Steve Orlando is the owner of SO FIT Personal Training, with personal training, group fitness and nutrition services. Steve has more than 15 years of industry experience with a wide range of clients.