Pregnancy can be an amazing experience, but it can also take a toll on your body. From morning sickness to swollen feet, there are plenty of challenges that come with carrying a baby. And let's not forget about the changes that happen to your midsection! But fear not - with these tips and tricks, you can keep your tummy toned throughout your pregnancy and beyond.
Exercise during Pregnancy
Staying active while pregnant is important for both you and your growing baby. Regular exercise can help prevent excessive weight gain, reduce back pain, improve circulation, and even make labor easier. Plus, staying in shape will help you bounce back more quickly once the little one arrives.
Safe Exercises for Pregnant Women
Not all exercises are created equal when it comes to pregnancy safety. Here are some great options to consider:
- Walking: Low impact and easy on the joints.
- Swimming: A full-body workout that doesn't put pressure on your belly.
- Yoga or Pilates: Good for stretching and strengthening muscles.
- Weight training: Can be safe as long as proper form is maintained and heavy weights aren't used.
Remember to check with your doctor before starting any new exercise routine during pregnancy!
Ab Workouts During Pregnancy
Yes, you really can work out those abs while pregnant! However,crunches may not be the best way to go at this time. Instead try these ab workouts –
Planks helpprevent diastasis recti by building strength in all areas involved:
1) Forearms planks
a)Lie down facing down onto mat
b)Bend elbows directly under shoulders
c)Extend legs straight out behind toes tucked
Hold plank variation between 20–60 seconds/ 3 reps for one minute.
This plank requires you to work the oblique muscles:
a)Lie on your side with your elbow stacked under your shoulder
b)One leg extended and other foot stacked
c)Raise hips off the ground so you’re forming a straight line from head to feet Hold position between breaths, breathing steadily../1 set of 10 per side or as many as needed. This helps strengthen those transverse abdominis that is lifted when we breathe properly during Pilates exercises.
Avoiding Diastasis Recti
Diastasis Recti is one potential consequence of pregnancy that we'd like to avoid.The separation of the rectus abdominis muscles can cause back pain and a protruding belly - two things nobody wants! Here are some tips for preventing Diastasis Recti:
- Strengthen Transverse Abdominal Muscles
- Keep Good Posture
- Use an Exercise Ball During Workouts
- Consult With Your Doctor
Diet For Toned Tummy
Diet plays such an important role in overall health, especiallyduringpregnancy. If you wantto keepyour tummy looking toned throughoutthroughtyoursk pregna ncy journey than here area few foodsto consider incorporating into your diet:
Lean Protein Sources
Lean proteins contain amino acids which support muscle growth and repair.
Great options include –
1) Grilled chicken breast 2) Baked fish -- Tilapia , Anneroossole Fish or Trout-- all good choices 3) Greek yogurt contains probiotics, which promote digestion and nutrient absorption; 4) Legumessuch Black Beans ahve high levels fiber,making them not only satisfying but they also help regulate blood sugars keeping sugar cravings low
Healthy Fats That Add Flavor And Nutrients To Meals
Not all fats are bad! In fact, some can help keep you fuller longer and provide a wide array of health benefits.
Great options include:
1) Avocado – full of monounsaturated fats which are also beneficial in decreasing cholesterol levels
2) Fatty fish such as salmon or sardines- contain omega-3 fatty acids that support brain development for your growing baby
3) Nuts – source of plant based protein and fiber that will fill Upthose hunger pangs
Foods to Avoid During Pregnancy
While we hate to be the bearer of bad news, there are certain foods you should avoid during pregnancy. These include -
1) Caffeine-rich Beverages 2) Raw or Undercooked Meats 3) Processed junk food with empty calories 4)sugarycarbonated drinks
Of course, everyone's pregnancy journey is different. Always consult with your doctor before making any changes to your exercise or diet routine while pregnant. By staying active and being mindful about what you eat, however,you're sureto set yourself up for success postpartum.
So go ahead mamas-to-be.It’s time you built those rock hard abs(are two milk jugs heavy enough)?