For pre/post natal exercise we recommend the following workouts at Time Out Studio.
Behind Bars Class: The focus is on toning the upper arms, thighs, lifting the seat and flattening the abs. It's the fastest way to get back into your jeans after giving birth.
Yoga/Pilates Sculpt: Another ideal sculpting and toning class needing minimal modifications for pregnancy. Great way to stay toned throughout pregnancy.
Pilates Privates: Focus on back and core strength to keep you feeling strong right up to your delivery date. Work with your trainer to target the deep abdominals that help flatten your belly after giving birth.
Attention to the pelvic floor in Behind Bars and Pilates helps you prepare for your baby's delivery and quickly get back to your pre-pregnancy shape after giving birth.
Nia Class: You listen to the voice of your body and allow your body to be your guide. Practiced barefoot to music, Nia is adaptable and safe for pregnancy. You burn calories to control body fat and weight while you condition your entire body. Nia, a mix of dance, organic movement and martial arts, stimulates your senses and you feel alive.
Restorative Stretch: Not specifically a prenatal class, yet most of the moves and stretches help you feel good through your pregnancy. A caution to not over-stretch or push too hard in the stretches when you're pregnant.
We recommend getting your doctor's ok before starting classes if you are pregnant.
General Pregnancy Exercise Guidelines:
If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain your program to some degree throughout your pregnancy. Exercise does not increase your risk for miscarriage.
- If you are just starting an exercise program, start very slowly and be careful not to over exert yourself.
- Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.
- Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.
- Take frequent breaks and drink plenty of fluids during exercise.
- Avoid exercise in extremely hot weather.
- Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.
- Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting heavy weights above your head for a long duration and using weights that strain your lower back muscles.
- During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.
- Avoid inversions (going upside down) during pregnancy.
- Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.
Compiled using information from the following sources: Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. 5. American Academy of Family Physicians, http://familydoctor.org/