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The recommended guidelines for exercise are well-publicised - we are all constantly encouraged to get up off the couch and fit exercise into our lives, even just 30 minutes a day will make such a difference! Here are some easy to follow tips and ideas for your healthy, fit pregnancy. Keep your pelvic floor strong! If there's one exercise you should do without fail every day during pregnancy it's the pelvic floor lift. You can do this anywhere at any time and no-one will even know! Keeping your pelvic floor nice and strong will help during the birth and prevent stress incontinence afterwards. What to do Pull in your pelvic floor muscles (as if you are trying to stop a bowel movement or a wee). Hold for 2 or 3 seconds then release. Repeat 3 times, building up to 10 repetitions. Increase the strength by pulling in the muscles one-third of the way. Hold, draw in the next third. Hold and finally pull all the way as tightly as you can. Release using the same three steps. Try these whilst sitting on a chair or a fit ball and vary by doing the exercises whilst standing. Work your core! Keeping your core tummy muscles strong during pregnancy helps during labour and can help to prevent diastasis (when the muscles of your tummy separate) as well. Pelvic tilts can be carried out until the 3rd trimester. Don't be afraid to suck your tummy in, baby won't feel it!' What to do: Sit upright on your fit ball, shoulders back and feet flat on the floor. Breathe in deeply and let your chest expand. As you exhale, draw your belly button in so that you feel like you are wearing a tight corset Without moving your feet, tilt your pelvis forward and upward. Hold for a couple seconds and return to start position. Repeat 15-20 times and aim for 2 sets Keep your legs strong! Maintaining strength in your legs is so important as your bump gets bigger and you are carrying extra weight. And it helps with your posture and balance too. This exercise uses a fitness ball. What to do: Start with feet hip width apart and your fitness ball held between your back and the wall. Keep your hands on your hips, shoulders back and tummy muscles pulled in. Slowly squat down, bending your knees and rolling the ball down the wall until your knees are bent at approx. 90 degrees. Now slowly return to the starting position. Have a chair nearby for support, just in case you get stuck in your squat! Feeling strong? Make it harder by holding weights in each hand! Work your Abs! Abdominal hollowing on all fours will work your core muscles in a slightly different way and is a good pelvic floor exercise too, listen to your body when you're doing any activity when you're pregnant and stop if you feel uncomfortable. What to do Kneel on your mat, hands beneath your shoulder, knees hip width apart, back and neck straight Breathe in deeply, exhale and draw your belly button in, pulling up your pelvic floor Hold and release. Repeat 15-20 times. Make sure you don't arch your back as you pull in. Don't feel much like eating? Sometimes when you're pregnant you just can't face a big meal - but it's important not to skimp on essential nutrients. A Power Shake is packed with essential calcium, minerals and lots of lovely vitamins - all served in a glass! Approximately 150g/6oz prepared fruit such as berries, mango banana, papaya, peach, apricot, melon or Kiwi fruit 250ml/8½fl oz low-fat plain yoghurt 250ml/8½fl oz fruit juice of choice such as orange, apple, pineapple or cranberry 50g/2oz ground almonds 2 tbsp honey 3-4 tbsp wheat germ Pinch of ground cinnamon Put all the ingredients in a blender and blend until smooth, serve in glasses with extra ice to taste, this shake will keep in the fridge for two days. Try an easy healthy pregnancy soup recipe! Carrots are rich I beta carotene with is good for your eyesight, immune system and healthy skin.. Tomatoes are a good source of Vitamin C which helps form healthy bones, teeth and gums. One medium onion finely chopped One clove of garlic, crushed. I tbsp olive oil. 3-4 large carrots roughly chopped into small cubes. 2 tins of chopped tomatoes . ½ pint of chicken or vegetable stock. 2-3 tbsps crème fraiche. Tbsp of fresh oregano (if available) or used dried oregano to taste. Salt and freshly ground black pepper Gently fry the onion and garlic in the oil until the onion is transparent, add the carrots, stir and fry for a minute or two before pouring in the stock. Simmer gently until the carrots are tender and add the tomatoes and herbs. Continue to simmer to allow the flavours to meld together and blend, add more water if it's too thick. Add the crème fraiche, re-heat gently, season and serve! Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for fit pregnancy while managing prenatal weight gain
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Pregnancy exercise, exercise during pregnancy, safe exercise during pregnancy, prenatal exercise, pregnancy exercises, fit pregnancy, tummy after pregnancy,
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