Workouts For Moms-To-Be

Just because you're pregnant, doesn't mean you have to cancel your gym membership or give up exercise.

Personal trainer Mark Dimuzio showed pregnant women on The Saturday Early Show how to get in shape and get in better condition for childbirth.

Dimuzio says for expectant moms, staying in shape is just as important as preparing a room for a new baby. Exercise does not guarantee an easy labor, but studies show that women who exercise while pregnant have more comfortable pregnancies, an easier time of labor, and a quicker recovery after giving birth.

Dimuzio says exercise also helps a expectant mom's sense of body awareness; improves posture; improves self confidence; provides a psychological "lift"; improve circulation of blood; increases leg and arm strength for holding and lifting new baby; reduces lower back pain; helps learn breathing and relaxation techniques to aid in labor; helps the body return to pre-pregnancy weight, strength and flexibility levels faster; helps control weight gain; helps cope with postpartum depression; and decreases varicose veins.

But, Dimuzio warns, the first thing an expectant mom should do before starting any exercise routine is get medical clearance.

Dimuzio says the minimal equipment is needed: floor mat, Physio ball, dumbbells, rubber bands/tubing and a towel.

Here are Dimuzio's top exercises to do at home:

• Kegel: This will strengthen the pelvic floor muscles (5-10 reps)
• Pelvic Clocks: This will strengthen and create awareness of the core musculature. Promotes Neutral pelvis
• Quadruped: This will strengthen the lower back, core, and develop stabilization qualities and neurologically fire the glutes.
• Shoulder/Back retraction: This will help with posture and promote an upright/retracted position of the upper extremities.
• Pelvic Rock: Neurologically stimulating as well as strengthening the deep-core stabilizing muscles to help relieve pressure in the back.
• Physio Ball Squat Curl: This strengthens the legs and biceps to help hold the baby for longer periods of time.
• Neck Retraction: This strengthens the neck and keeps it from being overworked while looking at the baby and breast-feeding.

Dimuzio recommends women work out two to three days a week on non-consecutive days.

Stretches for the Pre Natal/ Postpartum Mom:

1. Only perform static stretches.
2. Do Not bounce with speed or force while stretching
3. Never stretch to maximal resistance or pain.
4. Do Not stretch in a position that might put a joint at risk.
5. Do Not go into hyperextension of any joint.
6. Do Not overstretch the adductor or groin area.
7. The stretch should be felt in the muscle belly, not in the ligament.

Areas of target should be the following; Hamstrings, Chest, Lower Back, Calf / Soleus, Hip Flexors

What the pregnant mom should not do during exercise:

1. Do Not lie on back after the first trimester
2. Do Not stand motionless in one place for longer then five minutes
3. Do Not perform any single-legged weight-bearing movements
4. Do Not do any contact sports (i.e. Kickboxing, Karate)
5. Do Not do any activities that require a quick change of direction
6. Do Not engage in activities that result in jolting/high impact (i.e. house back riding, snowboarding / skiing, waterskiing, boxing)
7. Do Not squat or lunge below 90 degrees of flexion in the knee.
8. Do Not hold your breath while exercising
9. Do Not go into hot environments (i.e. hot tubs / whirlpools, non air-conditioned group exercise studios)

Stop exercising if any of the following signs appear; unusual bleeding, dizziness, shortness of breath, heart palpitations, faintness/light headedness, abnormally rapid heart beat, back pain, pubic pain, difficulty walking, amniotic fluid leakage, decreased fetal movement, pre-term labor, calf pain or swelling, muscle weakness or vaginal bleeding.