Exercise during pregnancy

EXERCISE DURING PREGNANCY PREGNANCY EXERCISE ESSENTIALS Comfortable, supportive Fitted, supportive sports bra Workout clothes that Water athletic shoes can be layered Healthy workout snacks (fruit, trail mix) Washcloth for Cell phone and safety items (whistle, identification, money) cool-down RECOMMENDED PREGNANCY EXERCISES YOGA Helps maintain muscle tone and improves flexibility EXTENDED SIDE ANGLE POSE TRIANGLE POSE Strengthens legs and opens up the hips Helps regain balance; strengthens legs, hips, and side body; and opens up the shoulders SITTING SIDE STRETCH CHILD'S POSE Opens your side waist and pelvis, and stretches the hips Helps regain balance; strengthens legs, hips, and side body; and opens up the shoulders CAT AND C OW POSES Warms up the spine, stretches the body, and shifts baby's weight away from the spine to provide relief WALKING SWIMMING DANCING Easy and ideal cardio exercise for all stages of Moms-to-be can feel weightless while strengthening arms and legs Fun, heart-pumping cardio exercise to do at home or pregnancy with friends and family WEIGHT TRAINING STANDING BICEPS CURL BIRTHING SQUAT Tones and strengthens all muscles Strengthens arms and shoulders and improves posture Tones your legs, butt, and pelvic floor SIDE-LYING CLAM LEG EXTENSION Improves lower-body strength and tones your abs and pelvic floor Tones your abs, butt, thighs, and pelvic floor EXERCISE SAFETY RULES Get clearance from OB-GYN before starting fitness routine Always warm-up beforehand Consume more healthy calories Avoid lying flat on your back Drink plenty of water Avoid all contact sports such as skiing or mountain biking Stop when you feel exhausted or nauseated TYT SOURCES: YI http://www.parents.com/pregnancy/my-body/fitness/checklist-pregnancy-exercise-gear/ http://www.huffingtonpost.com/2014/03/27/yoga-poses-pregnant_n_4961327.html http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc?showAll=true http://www.parents.com/pregnancy/my-body/fitnessleasy-pregnancy-exercise-moves/#page=2 http://www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc I CarePoint Health Pampered Pugnamey BBIGSHOT INBOUND