Exercising during pregnancy is crucial for women in all three trimesters as it offers numerous benefits, such as reducing back pain and lowering the risk of gestational diabetes. To shed light on this topic, three personal trainers from New York City recently shared their experiences of modifying their workout routines while pregnant.
Katia Pryce, the owner of DanceBody, a fitness studio in New York City, revealed how working out regularly during her pregnancy resulted in fewer severe symptoms, aches, and pains. She also mentioned that her baby ended up in an ideal position, which was confirmed by her doctor. Pryce emphasized the importance of exercising during the first trimester and recommended consulting with a healthcare provider for guidance.
Beth Nicely, from The Limit, and Sadie Kurzban, from 305 Fitness, also stressed the significance of exercising during pregnancy. They acknowledged that early pregnancy could be challenging due to fatigue and nausea but mentioned the positive effects of maintaining an active lifestyle. Kurzban explained that exercising early on increases blood volume, providing more energy throughout the pregnancy.
All three trainers continued their exercise routines during their pregnancies. Pryce, Nicely, and Kurzban followed different levels of intensity based on their individual circumstances. The general rule of thumb they shared was to continue activities that were consistently performed three months before pregnancy.
As pregnancy progresses, modifications in exercise routines become necessary, primarily focusing on the core. As the baby grows, abdominal exercises should be redirected to target the obliques instead. Exercises such as side planks, lateral pulls, and lunge variations can continue to engage the body effectively. High-intensity cardio should be adjusted during the third trimester to reduce the impact on joints and accommodate the weight gain. Low-impact cardio and strength training exercises become more suitable alternatives.
During the third trimester, exercises that strengthen the glutes and hamstrings are beneficial. These include bridges, single-leg deadlifts, and the “poor man’s leg curl.” It is essential to listen to the body’s cues and modify exercises accordingly to ensure comfort and safety throughout pregnancy.
In conclusion, maintaining a regular exercise routine throughout all three trimesters of pregnancy is highly advantageous. By making appropriate modifications to accommodate the changing needs of the body, pregnant women can continue to experience the benefits of exercise while minimizing discomfort and risk. It is advisable to seek guidance from healthcare professionals and specialized trainers who are knowledgeable in prenatal fitness.
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