Things have been REALLY starting to grow!! I have gotten comments on how my stomach has really "popped" lately. I finally feel pregnant and don't just look like I ate too much. YAY! However, with the increase of size, things are starting to get harder!! NO!!! Normally, getting into my car, out of bed, and up from the sofa seemed like normal and easy tasks. Not if your pregnant! Can't even imagine what it will be like in a few more weeks! Ek! Speaking of increase in things, let's talk about my powerful little munchkin that seems to be packing punches!! She is getting stronger and stronger by the day! It actually is making me nervous for the weeks to come! Ha. Who would of thought. I just keep reverting back to my theory on her being an Olympian :D Watch out world!
As far as exercise goes, I have been easing up on my weights a tad (mostly legs) and have increased more band work. I have also increased the rep range (because of the decrease in weight). I'm just listening to my body, which is what you should do! Let's talk anatomical now. What are some important muscles that you should be stretching and strengthening while pregnant? Muscles that you want to stretch while pregnant (because they became tight with the changing of the body) are: upper back, middle back, hip flexors, it band, piriformis, hamstrings, hip adductors and your calves. Muscles that you want to strengthen while pregnant (due to increase of stress on the body and joints) are: shoulder blade area (scapula retractors), lower back, glutes (the maximus and medius), quadriceps, abdominal and your pelvic floor. Being pregnant can cause many muscular imbalances due to the change in the body and gravitational pull that happens on the body. It is important to correct any imbalances that might be existing prior to pregnancy but to also be aware of certain imbalances that can develop. For example, many women will create a sway in the lower back due to the increase of weight in the front. This can put tremendous stress on the lower spine and cause more issues like sciatica. Having a strong abdominal wall will help prevent this along with strong back muscles. Until next time, keep exercising and eating healthy! :D -Cristina P.
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AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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