Knocked-Up Knockout: Workout Techniques for Expecting Mothers

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SURE, BABY FAT is cute — on a baby. On expectant moms, it's just another annoying necessity of the miracle of reproduction. But it's not only possible to stay in shape while pregnant; it's a darn good idea.

"They used to say years ago, 'Once you become pregnant, you cannot work out,'" says Susannah O'Donnell, a personal trainer at the Reston YMCA (12196 Sunset Hills Road; 703-742-8800; Ymcadc.org) who frequently works with moms-to-be. "That's absolutely not true. In fact, it's the complete opposite."

Exercise during pregnancy helps with circulation, keeps metabolism up and regulates mood as hormones run rampant, she says.

A strong body also minimizes pregnancy-related back and hip pain, eases labor and speeds recovery, adds fitness expert Tracey Mallett, author of "Super Fit Mama," coming out in August.

That said, some exercises are truly off-limits when you have a bun in the oven. Expectant moms should avoid contact sports and activities that include balance (single-leg lunges), jostle the body (waterskiing or jumping) or involve rotational movements (kickboxing).

But women with normal, healthy pregnancies can continue to do much of their regular pre-pregnancy routines if they follow a few necessary maternity modifications.

For instance, after the first trimester, lying flat on your back adversely affects blood flow to the fetus. That means sit-ups and crunches become no-nos, Mallett says.
Instead, use breathing techniques to work your abs. On your hands and knees, arch your back down as you inhale and then up toward the ceiling as you forcefully exhale.

"Think of hugging the baby and pulling the abdominals toward the spine," she says.
Cardio endurance remains essential, says O'Donnell, but you'll have to be extra-vigilant about monitoring intensity and activity. "You do want to be a little bit more careful and keep it more moderate because of the blood flow also being shared by the fetus," she adds.

Her recommendation: at least 30 minutes of walking, swimming or other low-impact workouts three times a week.

When it comes to pumping iron, steer clear of weight machines with chest or abdominal pads, O'Donnell says. Rather than using a rear deltoid machine, sit on a stability ball and pull back on a resistance band.

Rely on lighter weights and increase repetitions, adds Mallett, and avoid overhead motions, which spike heart rates. "Pregnancy is not the time to make gains in your exercise routine. It's the time to just maintain," she says.

It's also the time to add in some moves specifically geared toward making pregnancy less painful. Stabilizing your pelvic floor — along with the transverse ab muscles and glutes — can help create sort of a corset around the body to prevent aching backs and hips.

Start with Kegels. You'll find the right muscles by squeezing like you're trying to stop the flow of urine. Then, think of your pelvic floor as an elevator rising up three levels to the top, Mallett says. Hold for 10 seconds at the penthouse and then descend to ground level. Aim for 30 each day.

She suggests focusing on the gluteus medius, too: Lie on one side or stand behind a chair and raise your leg out to the side, keeping the toes turned down and leading with the heel.

And if you've never rolled out a yoga mat, now's a smart time to start with a prenatal class. "In pregnancy, it is very, very good to keep the body limber," says John Larsen, chairman of the Department of Obstetrics and Gynecology at George Washington University. That'll help your body adjust to its new, unfamiliar shape, and prepare it to shift back after the delivery.

But whatever you choose to do, do something, says Larsen. "It's good to be fit. You can do everything in life better if you're fit," he says.

Written for Express by contributor Stephanie Kanowitz