Tiff Hall's Top Tips For Exercising While Pregnant
The fitness guru shows you how to adjust your regime.
By By Tiffiny Hall, tiffxo.com
May 01 2017
Our friends at that's life! have teamed up with Tiffiny Hall to help you lose weight, get fit, boost your confidence and be the best version of YOU with her amazing online program. Here's a sneak peak at some of the great advice you can get FREE for the month of May from TIFFXO.com if you use codeword TIFFLIFE before May 1st!
My fitness routine has definitely changed since finding out we are expecting our own little Ninja! My focus has shifted from high-intensity daily workouts to keeping exercise passive, allowing for plenty of recovery time and only exercising every second day. I am very aware that my body is already doing a BIG workout by building a baby so I'm really listening to my body and what it needs.
Regular and gentle exercise offers many amazing physical and mental benefits for all of those yummy mummies-to-be including increased energy, weight control and healthier self-image, stress relief and improved mood, improved sleep, easing of pregnancy symptoms (eg: constipation, bloating) as well health benefits for the little bub. I'm enjoying doing Poomsae (a form of Taekwondo yoga) and regular meditation to keep the calming chemicals in my body to protect against cortisol. The last thing I want is my baby floating around in a bath of stress hormones!
Before you start on any kind of fitness regime while pregnant, make sure you have a quick chat with your doc and get the okay to go ahead before starting. Once you have been given the a-okay, aim for about 30 mins of moderate intensity activity. Let me put it this way, you should be able to talk without feeling short of breath during your activities. Personally, I am maintaining my strength and conditioning by continuing to film my TIFFXO workouts but I'm choosing the low impact modifications. I am also enjoying low impact activities like walking, swimming and yoga.
- Something important to focus on is that while you are pregnant and a healthy weight, then weight loss shouldn’t be the goal of your workouts. Focus on the quality of your training and moving that bod around - it is working super hard after all!
- Do ensure you HYDRATE! Keep your fluids up!
- And an extra hint: make sure your ladies are supported! A comfortable sports bra (that fits!) to support those ever-growing breasts is a vital ingredient to pregnancy fitness.
- It is important to avoid placing excess stress on your abdominal muscles during this time. Always remember to roll over onto one side and raise yourself up by your arms when getting up from a lying position. It is recommended that you avoid exercising lying on your back after about 16 weeks. Core strength exercises such as arm and leg actions whilst sitting on a fit ball or raising one arm and the opposite leg when on all fours and holding for three to five breaths are a great way to help maintain deep abdominal strength and can be done throughout the pregnancy.
- During your first trimester, you may be suffering from nausea and exhaustion so be kind to yourself! Try and aim to stay active every other day by walking if exercise is a bit too daunting.
- The second trimester will bring you a little bit more energy and stamina to exercise so enjoy what you can while still being sensible. Let’s chant together “I will listen to my body, I will listen to my body!”
- By the third trimester it will be harder to move (as well as see your feet!) so don’t try anything vigorous more than three times a week. Try and move a little every day, even if it’s just a walk to the corner shop to stock up on pickles and ice cream!
- Strengthening your pelvic floor muscles are also important as they come under great strain in pregnancy and childbirth. I'm doing my pelvic floor exercises whenever I'm in the car! Looking after your pelvic floor is an investment in your future.
To identify your pelvic floor muscles, contract the muscles that stop your flow of urine midstream (but don't do them while urinating - this could weaken your muscles over time).
Contract the muscles and hold for five seconds, then relax for five seconds. Do three sets of 10 repetitions a day. Gradually work up to contracting for 10 seconds and relaxing for 10 seconds. Make sure you only contract your pelvic floor muscles and not those in your stomach, thighs or bum AND be sure to breathe naturally as you do these vital exercises.
It’s important to still live your exercise life while growing a baby! I am still keeping up with my passions by continuing to do Taekwondo, but altering my experience by not doing any full contact sparring. I'm being disciplined with top to toe stretching and mobility. Be sensible, listen to your body and make sure you're still having fun!
If you join TIFFXO.com before 3rd May using the that's life! codeword TIFFLIFE You'll get daily work-outs, meals and round-the-clock support for the whole month - FREE!