For pre/post natal exercise we recommend the following workouts at Time Out Studio.
Behind Barres 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.
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 Barres 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.
BODYFLOW Class: Yoga, Pilates and Tai Chi class that helps you stay strong and limber throughout your pregnancy. Lots of prengnancy options throughout the class. The breathing and meditation help to relieve stress and calm nerves.
We recommend getting your doctor's ok before starting the class 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 weights above your head and using weights that strain the 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.
- 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/