Huffington Post: Live Segment How to Stay in Shape During Pregnancy

I was asked to join HuffPost Live!

Watch me on the Huffington Post with 2 other Fitness experts talk about how to stay in shape and exercise safely during Pregnancy. For more information have a look at my new blog on the main website: Ten Tips To Stay in Shape During Your Pregnancy

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Pregnancy Exercise- Its a Must!

You already know that you should work out – but we often need reminding of all the benefits especially during our pregnancies when it can often feel very hard to get up and get moving!

I know how hard it can be to actually continue to exercise during pregnancy despite all the benefits but in saying that exercising is absolutely the best thing that you can do for your unborn baby, in fact there is no women who shouldn't be exercising unless a medical condition prevents her.

We know that exercise is good for your brain and your body, your self-esteem and yes even your sex life,  it can even calm your nerves and reverse disease.

Now released last month, researchers are learning that the benefits of exercise may apply to your developing baby. Two studies presented at the annual meeting of the Society for Neuroscience suggested that those who exercise during pregnancy could be giving their unborn child a neurological advantage, you are going to have a smarter baby!

One study followed a group of 18 pregnant women, starting in their first trimester, assigning eight to a sedentary group and 10 to an active one, in which they were asked to exercise at least 20 minutes a day, three times a week. Eight to 12 days after the women gave birth, researchers fitted the newborns with electrodes that measure brain activity in response to various sounds – an established test for memory, says Dave Ellemberg, a neuroscientist at the University of Montreal and one of the study's authors. Indeed, the newborns of active moms showed "more mature, more effective brain patterns," he says.

"What we found out is that there's this amazing transfer from what the mother does onto her child," he says, adding that moms-to-be can give their kids "a kickstart even before they're born." The team plans to follow up with the children when they're 4 to 6 months old to see how development progresses.

 "Our research indicates that exercise during pregnancy enhances the newborn child's brain development. "While animal studies have shown similar results, this is the first randomised controlled trial in humans to objectively measure the impact of exercise during pregnancy directly on the newborn's brain.

In the past, women would be advised to take it easy and rest during pregnancy. Now it is widely accepted that too much inactivity can be harmful both to mother and child.

Co-author Professor Daniel Curnier, a sports and exercise scientist at the University of Montreal, said: "While being sedentary increases the risks of suffering complications during pregnancy, being active can ease post-partum (after delivery) recovery, make pregnancy more comfortable and reduce the risk of obesity in the children. Given that exercise has been demonstrated to be beneficial for the adult's brain, we hypothesised that it could also be beneficial for the unborn child through the mother's actions."

If exercising for just 20 minutes 3 times a week can produce these amazing benefits for your unborn child then I know Mums will set out to achieve this and that this amount of exercise time is achievable even for the busiest of Mums. How to fit in your weekly exercise.

Another study, which used rats, found that the male offspring of rats that exercised during pregnancy had better object recognition as adults. This showed the potential of exercise to leave "long-lasting effects on the behavior and the cognitive function of the offspring," says David Bucci, an author of the study and professor of psychological and brain science at Dartmouth University. (Bucci was so surprised by the results that he had them triple-checked by the graduate student running the study.)

There is still more research to do, but these studies may help to refute the popular and mistaken belief that when it comes to exercise, pregnant women should exercise extreme caution.

"There's been a legacy forever of pregnant people being somehow equated with eggs, that their shell is very fragile" and thus, "the baby is easily broken," says Roger Harms, associate professor of obstetrics and gynecology at Mayo Medical School and editor of the "Mayo Clinic Guide to a Healthy Pregnancy."

To the contrary, there's no evidence that exercise would harm a baby and the health benefits for the mum-to-be are well-established, he says. As Harms sees it, exercise provides a kind of insurance for mothers to better rebound from the added weight and stress of new motherhood.

"If you've already taken a hiatus from your exercise during pregnancy, you are probably going to have a hard time getting started again for the rest of your life," he says.

But if people manage to exercise through the challenges of pregnancy, "the odds are pretty good you'll be able to overcome many of the impediments that are more social than physical after the baby is born that keep people from exercising." What's more, he says exercise helps provide "better energy for labor and delivery and all of the trials that come at the end of pregnancy."

Exercising during pregnancy is now a must, join our Fit2BirthMum program to exercise safely during your pregnancy and get fit for Birth!

More Benefits for Baby of Exercising Mums

Lorraine Scapens is the founder of http://pregnancyexercise.co.nz she has more than 20 years’ experience in the Fitness Industry. 

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

 

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Weightlifting During Pregnancy- Is it Safe

More Controversy yet again surrounding women exercising during pregnancy!

There is huge debate over this women weightlifting. Compare this to what there was with Zara Phillips horseback riding and still competing just a few months ago!

I have wrote many guides on exercising during pregnancy and what you should do to train safely during your pregnancy:-
Running
CrossFit
Horse Riding
Trimesters Guide: First Second Third

Should we be concerned for the health of this woman and her baby?

I think not, this women is an experienced weightlifter and it is her third pregnancy, I would assume she knows her body and her limits. I know as a mum of 3 myself that she will hopefully not push herself beyond her individual limits as her baby is much too important to do that.

Lea-Ann Ellison has been lifting weights for a number of years and I am sure she has modified her weights to suit during her pregnancy. Every women is different what looks hard and extreme for some is actually easy and moderate intensity for others.

The majority of the photographs that I have attached here she has excellent form and technique. There is no excessive hyperextension of the lumbar spine and she is not swaying her back putting pressure on weakened abdominal muscles.*

Some of the articles that have been wrote about Lea-Ann will make many women fear lifting weights and this is very misleading  Here is one example:
http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990

Yes women can lift weights, the average toddler is 12kg+! This is what really annoys me when doctors advise not to lift weights. As mums we have to lift weights not only our kids but the average basket of wet washing would be 10kg!

Holding breath to lift a weight......baby could be deprived of oxygen I'm sorry but one of the safest exercises recommended to pregnant women is swimming where you hold your breath for longer than any lift would take you!

Your waters will break due to pressure? Exercise has not been proven to induce labour- Dr James F Clap III MD

 This weight looks like an 8kg Kettlebell a lot lighter than your average toddler! My clients swing weights like this 3 times a week during their pregnancies

 This is one of the exercises that I feel she is using too heavy a weight to maintain correct form and it is stressing her lower back muscles and obliques, she would be better off using a lesser weight for this one

 Perfect technique- no excessive lumbar extension of her lower back and Lea-Ann definitely doesn't look like she is straining herself. Without training I can easily press 30kg above my head with training I could lift heavier, remember what looks hard for one person is actually easy for another.

 Now I do not recommend Pull Ups during pregnancy. I did try during my third and they never felt comfortable I always found that they did put far too much pressure on the uterus. After 15+ weeks this exercise will increase diastasis recti-abdominal muscle separation and Lea-Ann has got separation of the abdominal muscles as I can assess this from the photographs. 

This separation may well have been caused by too much heavy lifting during her third trimester. I don't know how often she lifts and how much heavy lifting she does in each session. 

Personally I would never recommend this type of exercise in late pregnancy as it will increase diastasis recti. *Even with perfect technique this exercise stresses weakened abdominal muscles. There are many safe alternative exercises.

So is Weightlifting safe?
Yes it is but again listen to your own body and modify your training throughout your pregnancy. Lea-Ann is a very fit healthy mum, I do not recommend starting any new fitness regime during your pregnancy.
If you are weightlifting/CrossFitting I would suggest you change your lifts and weights as you progress into your third trimester. Read my guide to CrossFit during pregnancy if you are unsure: CrossFit

Please comment with your thoughts.

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The Twins Have Arrived!

Congratulations to Gemma and Jay!

The twins arrived safely via C section Tuesday 17th September 2013. We have followed Gemma during her pregnancy from the 7 week scan when they found out that they were expecting 2.

So what are they?......2 Beautiful GIRLS- Twin 1-6lb 1oz and Twin 2- 6lb 2oz.  I guessed the gender and exact weights of the girls correct! 

Gemma looks totally amazing soon after her operation and managed skin to skin with both her daughters to bond with them. How beautiful is the photo and how cute are they?

Skin to skin contact is possible with your baby after a section you just need to make sure you talk to your DR. on what you want post the birth and safe delivery of your little one(s). 

Lets hope Gemma recovers quickly, rests as much as she can whilst in hospital and that she enjoys being a first time mum! Gemma is managing to tandem feed already, go supermum

Look out for blogs following Gemma's recovery post the birth of her beautiful angels 

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Twin Pregnancy- Third Trimester Exercise and Wellness

We have followed Gemma since April 2013 during her twin pregnancy! Now at 37 weeks the babies will be here very soon.

Throughout the majority of her pregnancy Gemma has been so lucky in that she has felt absolutely fine and had no sickness or fatigue. In fact it was only on her last personal training session with me just before the 34 week mark that she felt quite tired and was starting to feel a little uncomfortable, especially after 2 very busy weeks at work. This is amazing for a multiple pregnancy!

The following day she went into premature labour which took 48 hours to stop with medication.

Since then Gemma has made it to her C section date which is scheduled for tomorrow Tues 17th September 2013 and she will be just over 37 weeks!

SLOW DOWN 
It took the scare for Gemma to slow down and stop working as hard. I know just how hard it is to slow down especially when you are feeling so good during your pregnancy.  Many of my clients also feel this way especially if self employed you just don't stop, you can't and the downside is that you can't really switch off either. You must listen to your body you need to rest.

Exercise:
Gemma's exercise over the last 4- 6 weeks has reduced in both intensity and duration. She has managed 2-3 easy to moderate strength sessions each week.

Our focus during her training sessions has continued to be on preventing lower back and pelvis pain. 
We addressed changes in her posture as the weight of the babies pulled Gemma's pelvis into excessive lumbar extension and continuing to prevent pregnancy abdominal muscle separation- diastsis recti.

Here are 3 video's:
Third Trimester exercises- exercises to help you prepare for birth, prevent diastasis recti and lower back pain.

28 weeks

31-32 Weeks

33 Weeks 

34 Weeks- Easy Exercise

I met with Gemma just last week to catch up and see how she was feeling, if she was managing to relax and how she has coped with not doing anything. She had been sneaking in some bicep curls, tricep dips and side leg lifts, well done.

These exercises can help you recover post a section and would help maintain the glute strength we had been working on over the past 8 months.

Gemma looked fantastic and still couldn't believe that the twins would be here within the week. 

Having really slowed down the past 2-3 weeks she was now rushing around to finish things off and sure enough had had a few braxton hicks. The plan for the next few days was to completely rest and enjoy putting her feet up on the last weekend before her scheduled section. It was especially important that the babies didn't make an early entrance as her obstetrician was not on the weekend roster. Gemma did not want to risk the babies being delivered by a different Doctor.

Still NO diastasis recti either! So if you want to prevent diastasis during your pregnancy follow the exercises in the Twin Pregnancy Series and purchase your Fit2BirthMum program from my website: http://pregnancyexercise.co.nz/services/alias

Gemma will unfortunately have a diastasis post a section as the abdominal muscles need to be separated during the operation! But she had been gifted by http://abdomend.com.au a C section recovery belt to aid recovery and healing, thanks Abdomend.

 I am going to write a blog on Gemma's recovery and how the belt and the Birth2FitMum program help her recovery post the birth of her babies. I will also post baby photo's! 

I will finish this blog by wishing Gemma and her babies all the best for a safe delivery. Can't wait to see them and find out what they are!

The Twins Safe Arrival: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/09/the-twins-have-arrived.html

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Horse Riding during Pregnancy: Should Zara Philips continue to ride, is it safe?

Should Pregnant Athletes take the risk if their chosen sport is deemed unsafe? 

Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant. 

Zara Philips 4 months pregnant at a Polo Event

Now just what is Zara Philips doing you might ask, is she trying to prove a point, what statement is she trying to make or is she just out to prove something to herself?

As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.
Some outsiders may say that they should not be pregnant if this is their focus?!

I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.

Safe Sports:
There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.

Sports that carry a Risk:
Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury. 

 Pregnancy is not a time to challenge yourself or prove a point!

Zara Philips Riding at Barbery

Horse Riding During Pregnancy
Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!

As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.

Why are some sports more of a risk?
Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.

So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like. 

So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?

Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!
Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.

Purchase a Pre or Post Natal Exercise & Health From: http://pregnancyexercise.co.nz

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

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Be Specific- Prepare Your Body for Labour and Train For the Birth You Want

Exercise For Labour Part 2

In the first article I explained why you need to train specifically for birth and showed you 3 must do exercises to prepare for labour and birth: Specificity is the Key

In this blog I am going to show you the BEST exercises to  prepare you for labour and the natural birth you want!

Watch the video to see how using suspension trainers can prepare you 100% specifically for labour and birth. These fantastic exercising tools allow you to practice better suited labour positions before the onset of labour so you are much better prepared when the day arrives.

Don't worry if you don't have a suspension trainer you can use a bar at the local park or gym a cable machine with the full weight stack on or even a large towel wrapped around a post will all work.

Allow Gravity to Assist for a Faster Birth

Any position that you can hold during labour that allows gravity to assist will naturally reduce the time of your labour and by up to 90 minutes!
The only challenge for you is that to hold these positions and then give birth you really do need to be physically fit and strong as they are not easy! 

Yes it may be easier for your Dr./Health Care Provider if you lie on your back but its not natural and is of no real benefit. If you try to birth on your back your pelvis opening is much smaller and you stand a much higher chance of requiring interventions and having stitches.

A little bit of exercise for just 30 minutes, 3 times a week is all that is needed to help you prepare better for labour. Another couple of benefits that lead on from this type of training is that you will end up with strong toned legs and a great looking butt, sounds good?

You will also recover much quicker from a natural birth than from one with  interventions and that  I do know!
So there are many benefits of exercising specifically during the last 10 weeks of your pregnancy!

If you are fit and strong you will recover faster post birth.

Exercises

Side Lunge

This exercise helps to position baby deeper in to your pelvis and strengthens both upper and lower body muscles if performed on a suspension trainer.

You should not do this exercises if you are suffering from lower back pain.

Think about your breathing during the exercise and take your time. Good technique is essential. Perform 12-20 reps depending on your fitness level, rest as and when you need to. This exercise works well when performed in a circuit with Tricep dips. Do 2-3 sets

Support Squat

I love this exercise and my clients do too.  When you are in labour to cope with contractions you can hold this position and hang on a couch, chairs or a bench which is what I did at the beach with number 2. Oh and definitely don't forget your partners neck which is how we both endured labour for hours with number 1! This photo was taken when I was having a contraction just 1 hour before my 3rd baby was born! See how the exercise relates.

The Support Squat is a challenging exercise which you need to do slowly, concentrate again on your breathing. Maintain good upright posture and push your knees out over your toes, avoid rolling your knees in. Try to relax your pelvic floor muscle at the end range of the squat, close your eyes and focus on baby descending down deeper in to your pelvis. Place your body weight in your heels, contract your glute (butt) and abdominal muscles and push upwards using your leg muscles, exhaling out. Do 6-10 reps and 2-3 sets
Do not Squat past 90 degrees from 30 weeks if your baby is not in optimal fetal position.

You can circuit this exercise with a hip flexor (psoas) stretch holding for 30 seconds to 1 minute

Incline Hold

This position mirrors exactly how I gave birth to two of my babies so it is a very specific exercise to prepare for birth. As you can see in the photo below I would grab and hold the top of the hospital bed whilst I pushed. I was trying to use gas in this photo before I could push!

I would suggest you hold the position on the' trainer' for 4-5 deep breaths in and out and then relax back in to a lower back stretch position repeating 2-4 times. When you try this exercise you will realize just how physical this position is to give birth in.


Include the above exercises in your current exercise program from 30+ weeks. Have a look at the pre and post pregnancy exercise and health programs that are available to you on my website http://pregnancyexercise.co.nz.

Remember be Specific and  Prepare for your Births just as you would any other event.  Please comment if you would like any further information or assistance with your pregnancy exercise program. 

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Running During Pregnancy

Can you do it, is it ok and is it safe?

Yes it is, you can run during your Pregnancy. You just have to follow a few guidelines and get to know your pregnant body.

This is by far one of the most common questions I get asked and even though it has now been proven that running is most definitely safe to do during a pregnancy. If you do choose to run during your pregnancy then you will probably have to put up with many strange looks and people telling you that you shouldn’t be doing it!

Just a couple of months ago my client at 26 weeks was running on the treadmill at the gym and another personal trainer and his client came up to me concerned that there was a pregnant women running on the treadmill. They were hoping I would walk up to her and tell her to walk but instead they got a lecture off me telling them how safe it is to run during pregnancy and the benefits of it!

It is only when someone may want to take running up for the first time that running is not advised but nor is any another new sport. So if you haven’t ran before you were pregnant then don’t start during your pregnancy. If however you are a regular runner and have just found out that you are pregnant then you don’t need to stop unless you have any medical complications or your LMC advises otherwise.  All you have to do to run safely during your pregnancy is listen to your body and make adjustments to you training routine.

Running during a pregnancy will not increase the chance of miscarriage, approx. 1 in 4 pregnancies will miscarry and there are many un-explained reasons for this, running does not increase this risk. You will also not over heat whilst running especially if you are running outside. Dress for the weather and run in the shade or at cooler times  in the early morning or evening during the summer months.

Let’s have a look at heart-rates first, many years ago in the eighties (1985) a study came out that women should not exercise above 140 beats per minute this has now been changed.  It was an overly cautious set of recommendations presented by the American College of Obstetricians and Gynaecologists, which suggested, among other things, that pregnant women keep their exercise intensity below a heart rate of 140 beats per minute.

This study has now been criticized for a lack of scientific evidence and for failing to differentiate between sedentary and physically fit women; the guidelines were modified in 1994 and again in 2002. The most recent guidelines (2008) from the Department of Health and Human Services Physical Activity Guidelines for Americans don't use heart rate as a measure of intensity. For intensity guidelines during pregnancy have a look at my youtube video: http://youtu.be/mjyE9I5sU6U 

Women who are fit and healthy as soon as they find out that they are pregnant their daily heart rate can increase by 10+ beats a minute almost overnight. If a pregnant women is exercising at a moderate intensity (aerobic) her heart rate can easily get above 140 beats per minute. If women stuck to the lower heart rate zones advised in 1985 some women wouldn’t even feel that they had exercised therefore reducing the benefits of cardio-vascular exercise. When I checked my running heart-rate during all 3 of my pregnancies it would generally be between 150-160 bpm.

There are many benefits to exercising during a pregnancy and you can read my 10 favourites here
One of the main benefits of cardio vascular fitness is that it improves blood flow,  a more efficient blood supply to mum also passes on to baby, a rich supply of healthy blood cells carrying vital nutrients.

What do you have to change when you are running during a pregnancy?

Time/Duration:

Now that you are pregnant your body is working up to 30% harder than before and it happens almost as soon as you see that positive pregnancy test. Last week’s 60minute runs are now the equivalent of 80 minutes. You need to reduce the duration of your runs by 10-20% and this percentage will increase during the pregnancy.

Pregnancy tiredness during the first Tri-mester is tough and running for periods longer than 50-60minutes may increase this fatigue so if you notice you are more tired after a 60min run just go for 35-45 min run instead and see how you feel after that. Everyone is different and each woman will start their pregnancy at a different fitness level. This is why it is important to listen to YOUR body and use that as a true guide.

Breast Changes:

 All women are different and breast size can change quite dramatically for some women during the first Tri-Mester. Breasts may also become heavier and quite painful, this in itself can stop a regular runner from continuing to run during her pregnancy.

Make sure you wear a very good supportive bra, wear two if you need to, along with a running vest over the top for extra support.

Hormones:

There are two pregnancy hormones which make muscle tendons and ligaments lengthen and weaken pre and post pregnancy these hormones are Progesterone and Relaxin. Relaxin is released in large doses from 20+ and 30+ weeks. This can make you more prone to injury as you are more likely to ‘go over’ on your ankle joints. I think it is best to avoid off road running from the start and be careful when you run downhill, try to think about your posture and watch your step! Carry your mobile with you at all times.

Perform one leg balance and core exercises at home or at the gym to increase your ankle stability and correct any muscular imbalances.  My on-line Pregnancy Exercise Program includes these types of exercises and address's correct pregnancy posture. A good physiotherapist or personal trainer should be able to assess your biomechanics during your pregnancy and prescribe the correct exercise’s to keep you running and be free of pain during your pregnancy. Pregnancy Posture

Round ligament pain (RLP):

RLP can increase from weeks 9-13 and again from weeks 18-25 it may be at its worse, running may increase this type of pain and discomfort, and you will need to manage this. If it is quite painful when you are running walk instead or change to a different exercise for a few weeks. I found that swimming would make it worse but run/walking and cycling was fine, avoid twisting movements, strength exercises can help ease RLP.

Baby’s Position:

From 20+ weeks baby’s position may cause you some discomfort. When I ran with my first she would often position herself with her head close to my lower right oblique causing a dull ache, some days I couldn’t run but on  other days when she had moved I would feel fine.

Your baby is completely supported by the amniotic fluid surrounding them, they are not getting bounced about! In fact it is believed you may even rock them to sleep. When running starts to feel uncomfortable then that is the time to stop.

Rest weeks:
I found that from weeks 10-12 and weeks 21-24 would be a little more challenging. During these weeks my runs felt more cardio-vascular challenging most probably due to all the changes that were occurring, the growth and demands of a growing baby.

Listen to your body,  if you feel more tired on some weeks take it easier,  reduce the duration of your runs, swap a run for a stationary bike ride or take a complete week off. Try to have one week off exercise every 8-10 weeks during your pregnancy.

Let your LMC know that you are running during your pregnancy as it’s a good idea to have extra blood tests to check your iron levels. I would get blood tests at the start of each pregnancy, 13wks, 24weeks then again at 30/32.  Your iron requirements increase during a pregnancy and exercise will demand even more. If you have any bleeding or cramps stop running and seek medical advice.

Strength Exercise

Keep on top of your stability and strength exercises as mentioned before. You are more prone to injury and you must maintain good biomechanics to have a pain free pregnancy. If you are not sure about what exercises to do and include have a look at the pregnancy program on my website as it includes exercises to maintain hip stability and strength.

Diet:
Make sure you eat adequate amounts of protein, fat and vegetables and you drink enough water. You need to drink at least 2 litres of water a day during a pregnancy more if you are exercising. If you eat well it will ensure you and your baby are getting the vital nutrients that are required and you will recover from your exercise.

I ran during all 3 of my pregnancies, listening to my body allowed me to enjoy running pregnant. With my first I was very fit and at 16 weeks I could still run 4 times a week for 40-50mins along with swimming and strength training. I continued to run/walk up until 36 weeks I felt great. Every time I had tried to walk up until this point (36 weeks) walking actually felt harder and more awkward on my body, jogging was much easier and natural for my body.

My second pregnancy I ran until 24/25 weeks and then swam and with my third I just ran until 20/21 weeks as I didn’t have the fitness base and was just too busy with my other two children. I concentrated on strength exercises for the rest of this pregnancy!

Enjoy running during your Pregnancy, any questions please post and visit my website for more great articles on pre and post pregnancy health and fitness and exercise programs for your pregnancy. http://pregnancyexercise.co.nz

Lorraine Scapens is a pre and post natal health and exercise specialist and has more than 20 years’ experience. She has created http://pregnancyexercise.co.nz  and http://turningbaby.com.  Mum to 3 young girls Lorraine lives in Auckland NZ .

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How to Avoid Abdominal Separation During Pregnancy

Diastasis recti-Abdominal Separation
How can I reduce and minimize this pregnancy condition?
Diastasis recti-
Diastasis recti is a condition where the two right and left sides of the rectus abdominis (your "six-pack" muscle) spreads apart at the body's mid-line (the linea alba). Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones which soften connective tissue. Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support. Premature separation can also be seen as early as 20 weeks.

There are varying degrees of this condition during pregnancy
Factors during pregnancy that can cause premature separation:
Poor Posture
Daily Activities
Incorrect Exercise
Multiple Pregnancies
Subsequent pregnancies (pregnancies too close together-) when the muscles have not returned back to their pre pregnancy strength or closure

What to do
If you want to reduce your diastasis then you 1st need to address the things you do daily. Poor posture is held over numerous hours and days and daily activities can also be done for many hours. Anything you do over a long period of time will increase this condition very quickly.

Incorrect Exercise during Pregnancy
Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. All frontal Planks on the swiss ball or on the floor, full or kneeling press ups should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done.

This photo was taken for this article: FRONT PLANK: As you can see there is increased pressure downwards regardless of how strong the abdominal muscles were prior to pregnancy
More information on the correct exercise to do during your pregnancy check out my website: http://pregnancyexercise.co.nz

Poor Pre & Post Pregnancy Posture
Poor Posture can be harder to correct. Some of us may have had poor posture for many years.
Sway back posture is the main culprit of premature separation. Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy.

Sway Back Posture: Post pregnancy-long and weak abdominal muscles, hips and tummy pushing forward

If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus. Specific pregnancy strength and postural correction exercise are what is needed.
You need to check your own posture, as you can make the changes you need to today. Link: Pregnancy Posture

Daily Activity:
Possibly one of the worse daily activities that will increase separation is pushing a buggy incorrectly. Many of us will push a buggy several hours during the week!
Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible.
In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also alot of upper body tension through the neck and shoulders. In this incorrect pushing position you are pushing down from your tummy increasing separation.

In the correct position your hips are tucked under and you are supporting yourself as opposed to the other way round. You can use your glutes and leg muscles instead of your lower back muscles.There is no upper body tension.

Multiple and Subsequent Pregnancies
Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. It is paramount that you close the separation after each pregnancy.

By addressing the factors I have mentioned and following a pre or post pregnancy program before commencing a pregnancy diastasis recti is reduced to a minimum therefore increasing your recovery and helping you get rid of your baby tummy quickly post birth.

Choose an exercise program during your pregnancy that will prevent diastasis! : Join our Fit2BirthMum Program today! Many more posts on diastasis on our main website http://pregnancyexercise.co.nz 

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