Yoga Morning Sickness
Posted in guide on 02/15/2011 08:55 am by Yoga Guy
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Exercising at 28 weeks pregnant…?
I am 28 weeks pregnant and I want to work out. I don’t feel like doing yoga and it’s too cold outside to go walking or swimming. I’ve been doing a series of low-impact exercises which last about 10 minutes. Doing them will get my heart rate up slightly but I get to tired to do them for more than 10 minutes at a time. If I do the entire set of exercises 1 or 2 times a day is that good enough?
I should mention that I was pretty out of shape before I got pregnant. Also, the reason I didn’t do much exercise up until this point is because I had morning sickness so horribly bad that doing most things would induce vomiting!
One other question: I feel like my lower abdomen/groin area is “weak.” Any ideas on exercises that can help this? I have been doing leg lifts from a standing position and I have yet to see much of a difference.
Pelvic tilts will help give support to your lower abdomen…lay on your back and just rock your pelvis up flattening your back on the floor, hold 5 seconds and repeat. I met with a physical therapist my last pregnancy and this was one of the recommendations. Also, get an exercise ball, sit on it and simply move your hips( side to side, circles, back and forth), this will tighten and strengthen your abs, sides, and lower back. As long as your heart rate doesn’t exceed 140, cardio is fine, and you should take in an extra 200 calories for every hour of exercise, as well as tons of fluids. Just start slowly and build up your indurace and take breaks when you need to. Good luck!
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