Prenatal exercises?

[Lisalee2]

Hi everyone! I'm 17 weeks along with #2 and just don't feel like I'm half as strong / toned / fit as I was when pregnant with Isaiah.

What exercises do you all recommend that may help out. I haven't tried yoga (maybe once or twice but not regularly)

Anyways, I really want to build up my endurance & strength before I have to go through labor again! :eek :thumb

Any suggestions?

[lisamarie]

Prenatal Yoga is great!:thumb Also, walking is also a quick, cheap and easy way to stregthen.

I'm at 36 wks. and am still walking and doing step-aerobics during the week and occasionally yoga. Just be careful about starting slow and not overdoing it. Remember, those ligaments are REALLY stretchy during pregnancy and you don't want to strain something.

Good luck~

Lisa:hug

[Viola]

I just do walking and some light strength training with some free weights and an exercise ball.

[busybusymomma]

Hi! I didn't exercise my first pg and have/am this pregnancy and there's just no comparison! :D I work out at Curves three days/week- it's a 35 minute workout that's 1/2 aerobics and 1/2 strength training.

Before starting a new exercise program (other than walking I guess) I would talk to your midwife or OB. I definitely recommend whatever program works for you! :thumb

GL!

[MaWhit]

Another vote for prenatal yoga and walking...

[mamaley]

To those doing prenatal yoga, did you use a video or take a class? They classes here are very expensive...

[lisamarie]

I have a video to do at home.

Warmly~

Lisa:lady

[mamasan]

Prenatal Yoga and walking here...
I go to yoga class 1/week,and use a video time to time...

[momatheart23]

I belong to a gym and do yoga there and step classes. It is the only way I get my exercise in because they have childcare there for my ds.

[ndmom]

I would definitely recommend yoga, at home or at a gym. It's nice to be with other moms though! How about swimming? Our Y has a pregnancy class, haven't tried it yet, all those bellies floating around, should be fun!:thumb

[late-night nan]

I recommend Elizabeth Noble's Essential Exercies for the Childbearing Year, which includes both prenatal and postpartum exercises.

Yoga has been one of the high points of pregnancy for me. I take a class once a week with a woman who use to be a childbirth educator and PLA. But in general women should seek out prenatal yoga classes or otherwise specialized classes (women's yoga) to address yr needs as a "preg-ling", as my godmother calls me. If you don't have a good yoga center nearby, I like Shiva Rea's Prenatal Yoga video, which is part of the Yoga Journal series.

For aerobic exercise, I love swimming, tho I don't go to the pool as often as I wd like. If you want to get in shape, also check out water aerobics--it's a great workout but gentle enough on the bod for pregnancy. And whenever I can, I walk briskly outside--careful not to bounce the baby, but fast enough to get some aerobic benefit.

A friend really enjoyed cycling throughout her pregnancy. She said she rode her bicycle earlier on the very day that she gave birth! I'm more of a klutz and would worry about falling down, so I might stick to a stationary bike.

[Tanibani]

WALKING - The Spring 2003 issue of Midwifery Today Magazine (http://www.midwiferytoday.com/) is about TEAR PREVENTION. Here is one excerpt:
What If? Tearing, Stitching and Pelvic (pg. 24)
by Jennifer Rosenberg
Spring 2003
Issue 65
http://www.midwiferytoday.com/

"WALKING FOR A HEALTHY PELVIC FLOOR
I have done Kegel exercises since I was 12 yrs old. Since then, I have been told that if those don't help, nothing would improve my pelvic floor except surgery. But no amount of kegel exercises has done for my perineum what a simple 10-30 minute strole each evening has done. At a Midwifery Today conference, a Mexican midwife told us that when she practiced in the hills of Mexico, where women ate very simple diets and walked everywhere, she saw no tearing. Other Mexican midwives confirmed this. But when she moved to the city, women there tore regularly, despite the often more nutritionally rich diets. They rarely walked very far."

I'll definitely be walking! I had a 2nd degree vaginal/3rd degree perineum (to my anus) tear first time. That won't be happening again.

Edited to add: I think this issue is worth getting a back copy of. Info on Sitz Baths, etc..

Prenatal Yoga
I highly recommend a prenatal yoga class. I loved my class. Great way to exercise your entire body in a slow, gentle way. One con of using a video exclusively is that you don't have anyone in person to correct you if you are doing something wrong. Mix it up if you can.

Maternal Fitness Abdominal Program
Ever heard of Maternal Fitness? It's a studio in NYC, the program was designed by an RN... she focuses on teaching women to stregthen their abdominals. Membership to join her gym is ridiculous. I am in California. I saw this on a CBS morning segment, so I ordered her $60 DVD :eek (I'm a visual person, I need the DVD) and have her book. I'll defnitely be using it. At least borrow the book from your library to look it over.
http://www.maternalfitness.com/

Biking
I look forward to doing this during my pg. I have a bike trailer for my 3 yr old. Hopefully I can do it till the very end without my DH having a heart attack (me biking near traffic.)