You can do a ton of stuff.
The basics:
- kegels (at least 10 holds of 10 seconds each or 100 pulses a day)
- Bracing (10 holds of 10 seconds each daily)
- hip flexor stretches 3x30 seconds daily
The core exercises:
- modified side planks
- bird dogs (static and dynamic)
- pelvic tilts
- head lifts with splint
Awareness of bracing is used with all other exercises aimed at muscle balance (upper back, shoulders, chest, glutes)
The aim of all prenatal training is to counterbalance the negative postural changes and prevent your pelvic floor, abs and lower back from the side effects of those changes. There is no one golden rule for each woman, as each enters pregnancy at a different fitness level and has a different level of energy. Most are able to exercise with great satisfaction until they give birth.
I tell everybody to get Judy Tupler's books. They are very easy to read and follow.
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