When myBody+Soul asked me the best three moves for pregnancy, I decided to sit down with our 28 pregnancy physio, Chloe Lorback, to get her help and her advice isn’t what you expect.
Here are three of her favourite moves that are safe, simple and extremely beneficial.
#1 Pelvic floor, pelvic floor, pelvic floor
Pelvic floor exercises are something you can do anywhere, anytime but they are so incredibly important. As someone with little experience in the pelvic floor area, I had a chat to the 28 pregnancy expert Chloe Lorback to get her advice on how to strengthen your pelvic floor. According to Chloe, technique is really important so to get an idea of what you should be doing she recommended trying the following:
“Sit up straight with your feet on the floor (yep, you can do this at your desk or even while driving). Place your hands gently on your lower tummy and let go of all tension in your belly, bum and thighs. Imagine you have a tampon in and someone’s trying to pull on the string and remove it. Your job is to keep it in, so feel those inner muscles engaging to resist the movement. Those are your pelvic floor muscles!”
Once you know that you’re contracting the right muscles, you want to hold the squeeze for a couple of seconds. Make sure you keep breathing and aim for 5 seconds of squeezing with 5 seconds rest. Try to repeat this for 5 to 10 reps.
#2 Calf raises
All that extra blood volume can result in some swelling around your ankles, especially later in pregnancy and in warmer weather. Your circulatory system is under extra pressure to manage the extra load. Your calf muscles act like a pump to help blood flow, so calf raises assist your circulation to clear the extra fluid away. Bye, bye cankles!
#3 Bicep curls
They might look small but after a while- babies are heavy! Not to mention, you’re rarely just carrying the baby. Throw in a baby, a nappy bag and a much needed latte and you’re going to need as much upper body strength as you can get.
Sam Wood is the founder of the 28 by Sam Wood program and the 28 App.
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