Smooth Moves | Fit Pregnancy

Smooth Moves

Walking and swimming are two great ways to stay in shape all nine months.

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Water Moves

Power Walk by walking quickly while pumping your arms. Increase intensity by upping your pace.

Side Step by taking a step sideways, then bending your knees and squatting. Straighten your legs and bring feet together. Step and squat back and forth across the shallow end of the pool.

Jog letting your heels strike the pool bottom.

Deep-Water Run in the deep end, wearing a buoyancy belt. Lift knees to 90-degree angle, keeping feet in comfortable position.

Cross-Country Ski by jumping forward as you separate legs, one in front of the other. Keep knees soft as feet touch the bottom of the pool. Jump again and switch legs; alternate as you move across the shallow end. Swing your arms opposite your legs as you “ski.” Keep shoulder blades back and down.

Ab CruncheS can be done while floating on your back in shallow water, sculling water with your hands for balance. Bring your knees toward your chest, contracting your abs and tucking your chin. Begin with 2 sets of 15 reps and build to 25 reps. If it’s easier, do these in deep water, wearing a buoyancy belt.
 

Walking Schedule

  First Trimester Second Trimester Third Trimester
Novice Every morning: 5- to 10-minute easy walk. Afternoon: 10- to 15-minute moderately paced walk. Sample week (take days off as needed): MWF: Brisk 15- to 20-minute walk. TuThuSat: 25- to 40-minute moderate walk. Sun: 45-minute easy walk. Three 10- to 15-minute daily walks, or four 5- to 10-minute daily walks. Choose a pace that’s steady but comfortable.
Regular Walker Every morning: 10- to 20-minute easy walk.
Afternoon: 20- to 40-minute walk at prepregnancy pace.
Sample week (take days off as needed):
MWF: Brisk 25- to 40-minute walk.
Tu,Thu,Sat: 45- to 60-minute moderate walk.
Sun: 75-minute easy walk.
Two 20- to 25-minute daily walks, or three 15- to 20-minute daily walks. Choose a pace that’s steady but comfortable.

Water Workout

  First trimester Second trimester Third trimester
LEVEL 1 •Power walk (10 min.)
•Side step (2 min.)
•Jog/deep-water run (5 min.)
•Cross-country ski (2 min.)
•Ab crunches (5 min.)
•Swimming at moderate pace (10–20 min.)
Same moves as first trimester, but increase times for each activity if possible. Try deep-water running instead of jogging.
Swimming (15–30 min.; don’t use butterfly stroke)
Omit jog/deep-water run and cross-country ski moves. Increase power walk to 15–20 minutes, if possible. You’ll probably need to do ab crunches in deep water, wearing a belt.
Swimming (10–25 min.; don’t use butterfly and breast strokes)
LEVEL 2 •Power walk (10 min.)
•Side step (5 min.)
•Jog/deep-water run (8 min.)
•Cross-country ski (5 min.)
•Ab crunches (5 min.)
•Swimming at moderate pace (10–20 min.)
Same moves as first trimester, but increase jog/ deep-water run to 10 min. and try using a bicycle movement.
Swimming (15–30 min.; don’t use butterfly stroke)
Same as LEVEL 1.
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