Cosmo recently released this article with the headline "People Are Pissed That the 6-Pack Mom Is Doing Crunches While 6 Months Pregnant" after model, Sarah Stage, posted this video of herself doing at home workouts, including crunches and sit-ups. Being the leading pre and postnatal fitness program in the nation, we received a handful of comments and questions once a bunch of our mamas stumbled across the article. Our Global Fitness Director, Farel Hruska, was right on top of answering your FAQs...
"The Centers for Disease Control and Prevention recommend that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.
Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging). You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.
If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.
If you were very active before pregnancy, you can keep doing the same workouts with your health care professional’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat."
(Photo, FIT4MOM Cedar Mill)
- Reduces back pain
- Eases constipation
- May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery
- Promotes healthy weight gain during pregnancy
- Improves your overall general fitness and strengthens your heart and blood vessels
- Helps you to lose the baby weight after your baby is born
The ACOG also weighs in on another FAQ, "What exercises should I avoid during pregnancy?" stating that "while pregnant, expecting mamas should avoid activities that put you at increased risk of injury, such as the following":