**** Disclaimer**** I am not an expert or professional by any means when it comes to exercise during pregnancy and postpartum. But I do a lot of research before (especially when i am pregnant) do anything and I love to share that knowledge with others. Be sure to consult your doctor and do what’s best for YOUR body.
My first pregnancy seemed like a disaster. I was completely naive going into it. I was not prepared for what my body was about to go through. A little back story, I have been a pretty avid long distance runner since I graduated high school in 2011, I had done multiple half marathons, a couple 10ks and a handful of 5ks so going into my pregnancy I just thought running would be a breeze since my body had already been doing it so long. But boy was I wrong. My whole first trimester I think I ran a total of 2-3 times I was sick and did not want to move. This was my first big mistake, this made it so I was completely out of shape when I started finally feeling better around 16 weeks. I hopped on the treadmill and was immediately crampy and uncomfortable. I think I made it 1 mile and was so discouraged.
Now, fast forward to this pregnancy I knew before I got pregnant if I didn’t find a way to keep running or stay active I was going to end up back in that dark depressing hole. I had 12 months of postpartum running and pelvic floor strengthening behind me and I knew I was ready to take this pregnancy running journey on.
First things first during the first trimester it is crucial to keep running or moving. If you don’t care about running during your pregnancy at least stay MOVING. I walked and ran almost 5-6 times a week through my whole first trimester. Most of the time getting out and running made me feel less nauseous and gave me energy.
2nd most important thing I have done this time around is pelvic floor exercises. I did my regular ab exercises up until about 18 weeks (this can vary for everyone). I will list some of my favorite pelvic floor exercises you can do throughout your pregnancy and postpartum recovery below, a long with a video.
Squats (with or without band)
Side leg raises (with or without band)
Glute Bridges (with or without band)
Glute bridge marching (with or without band)
Clam shells (with or without band)
Side plank hold
Single leg lifts
10-15 reps 3x through
With these exercises make sure you engage deep in your core. Go as slowly as you need and don’t forget to breath.
4th don’t forget to stretch, hydrate like crazy, ( I love Totelytes) and recover with nutritious foods!
**** remember every pregnant body is different, listen to your body and you know what’s best! Also, don’t get discouraged if your pace slows down or you have to take walk breaks. Enjoy the journey it goes fast!