Read New Research Released Regarding Pre Eclampsia

News for your baby bump regarding fitness regime at the link below; http://www.telegraph.co.uk/health/healthnews/3542319/Exercise-in-pregnancy-linked-to-fatal-raised-blood-pressure-condition.html

Don't Slip- LATERAL TRAINING For Pregnancy

Around your 4th month of pregnancy you could begin to lose your balance. Your pelvis is opening, you are using your gluts, lateral (outside) leg muscles in a different way and your baby bump is starting to show. Try this simple lateral exercise suitable for any stage of pregnancy. You can use any style resistance band- one with handles, a small closed loop or one like in the photo.

You want to tense your abdominals and stand tall, then take a step sideways keeping your foot pointing straight ahead. You want to feel a burn in the side of your upper thigh.

Fatigue

I'm sure you are extremely fatigued and many days exercise is the last thing on your mind. If you can manage to peel yourself away from your chair you will feel more energized. Simple ways to help combat pregnancy fatigue;

1. Eat a balanced diet-include protein in each snack
2. Eat often- do not allow your blood sugar to drop
3. Drink plenty of water-allow your body to increase its blood volume as needed and combat muscle cramps
4. Take power naps if possible- even 10 minutes at work can help
5. Schedule more breaks into your work day- it's only temporary, people understand
6. Don't allow yourself to get too hot-layer your clothing
7. Go to bed at least 1 hour earlier when pregnant - your body is working extremely hard reward it with proper rest.
8. Exercise- although your body is already working hard, 2-3 short exercise sessions/week are beneficial for mother and baby and help with fatigue

Great Exercise for Pregnancy

This is an isometric adductor squeeze, squeeze the stability ball for 10-30 seconds continuously. You can use different sized stability balls to isometrically strengthen your adductors in different ranges.

I am 9 months pregnant in this photo, this can be done during any time of your pregnancy and recovery. This exercise is easily managed late in pregnancy.

10 Reasons Why You Should Exercise During Pregnancy

Please view my published article at the link below.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1205591

Pregnancy and Posture- early changes upper back exercise

I noticed almost immediately (about 6 weeks) my posture was changing, my breast became sore and enlarged. This was pulling my shoulders and neck forward. I started to double up on my upper back exercises and stretch my chest muscles 3x/day. This was one of the few times I have ever done a static stretch before doing a strength exercise, but note it is for the opposing muscle group to enhance the result of my upper back exercise. Currently I put upper back exercises right into a pregnant clients warm up.

First Pregnancy 1st Trimester

Pregnancy guidelines had just changed when I realized I was pregnant with my first. I decided to use a combination of guidelines. I personally limited my heart rate to 150 bpm because this is where I felt comfortable. I opted against using the rate of perceived exertion scale because I figured my perception of exertion may be skewed as I teach people to push to their fitness limits daily. I was teaching spinning and a cross training class as well as training my clients. I did all of the "safe" pregnancy exercises. I wondered at this time was"safe" good enough. Sure they were safe for pregnancy, but did they have any purpose to deal with pregnancy. I didn't know at this point, I just had to let my pregnancy progress before I could make an informed decision.