{"id":48933,"date":"2016-04-13T07:15:32","date_gmt":"2016-04-13T11:15:32","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48933"},"modified":"2021-05-14T04:17:41","modified_gmt":"2021-05-14T08:17:41","slug":"365-fit-pregnancy-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-fit-pregnancy-workout\/","title":{"rendered":"The Pregnancy Workout You Can Totally Do"},"content":{"rendered":"
\"The
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

This workout comes to you from Daily Burn 365<\/a> trainer Cheri Paige Fogleman. For more no-equipment workout moves you can do anytime, anywhere, head to DailyBurn.com\/365<\/a>. <\/em><\/p>\n

It\u2019s no secret that exercise can be a powerful tool to help you stay healthy (and happy<\/a>!) during your pregnancy. Plus, it can be a huge help in preparing you for delivery day. \u201cUltimately, we are training for the major athletic feat of driving through labor and pushing out a baby,\u201d says Cheri Paige Fogleman, Daily Burn 365<\/a> trainer who is certified in prenatal fitness through the National Academy of Sports Medicine. \u201cCore strength, breath awareness, cardiovascular health and body awareness all play a role in labor.\u201d<\/p>\n

RELATED:<\/strong> Daily Burn 365: New Workouts, 7 Days a Week<\/a><\/p>\n

But as that baby bump gets bigger, it can be difficult to find exercises that are safe and doable. Fogleman says that many doctors recommend pregnant women stop laying flat on their back during the second trimester since the weight of the baby can compress an important vein (the inferior vena cava<\/a>) in your back. And of course, you\u2019ll want to stop laying directly on your belly (no more supermans!) since your bump will start getting in the way!<\/p>\n

Your best bet for a fit pregnancy<\/a>: \u201cA feel-good, mobility-based workout that gets the blood flowing and the heart pumping,\u201d says Fogleman. \u201cI\u2019ve found that my balance did shift every day,\u201d she says, noting that regular exercise has made her more aware of her body, while improving her equilibrium, too. Since your body is getting heavier in the front, it\u2019s important to focus on strengthening the your posterior chain (think: glutes<\/a>, lower back and upper back) so you maintain good posture. These six moves demoed by Fogleman will help you stay energized through pregnancy \u2014 no equipment required.<\/p>\n

RELATED:<\/strong> 5 Fit Pregnancy Tips from Moms and Moms-to-Be<\/a><\/p>\n

5 Exercises for a Super Fit Pregnancy<\/strong><\/h3>\n
\"Bird
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

1. Bird-Dog Variation
\n<\/strong>Targets:<\/strong> Upper middle back, lower back, glutes, shoulders and hamstrings
\nThis exercise recruits your back muscles without requiring you to lay on your stomach. Inhale while on all fours and exhale as you lift your arms and legs outwards.<\/p>\n

\"Standing
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

2. Standing Abs
\n<\/strong>Targets:<\/strong> Obliques and hips
\nYou\u2019ll get extra bang for your buck by doing this exercise standing, since it will require extra stability and core strength. Try to draw your belly button in and exhale as you lift your knee towards your elbow. (\u201cDon\u2019t worry, you aren\u2019t crushing the baby!\u201d says Fogleman.)<\/p>\n

\"Wide
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

3. Wide Mountain Climbers
\n<\/strong>Targets:<\/strong> Abs, upper body, hips and quads
\nGive your bump room by performing slow and deliberate mountain climbers. Remember to breathe, says Fogleman. \u201cCoordinate one exhale for every lift of your knee.\u201d<\/p>\n

\"Side
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

4. Side Rotation
\n<\/strong>Targets:<\/strong> Obliques and upper body
\nDon\u2019t stress about trying to lift your legs high, says Fogleman. Make sure your knees are drawn up towards your chest, and press your upper arm into the ground to help yourself hover your lower body above the floor. Roll your top shoulder down and away from your ear, so you keep your neck long.<\/p>\n

\"Bench
Photo: Ryan Kelly \/ Daily Burn<\/a><\/figcaption><\/figure>\n

5. Bench Push-Ups
\n<\/strong>Targets:<\/strong> Chest, shoulders, abs and quads
\nThis modified push-up allows you to maintain strength without hitting your belly on the ground. Keep a long spine and roll the shoulders away form your ears, says Fogleman. \u201cThink about pushing the bench away from under your armpits.\u201d<\/p>\n

Want more no-equipment workouts from Daily Burn<\/a> trainers? Head to DailyBurn.com\/365<\/a> for new workouts every day (free for 30 days!). <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Expecting? Here’s how to stay healthy (and active) while that belly gets bigger. Follow these five moves for a well-rounded pregnancy workout. <\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,301],"tags":[313,289,320,219,341,353,100],"class_list":["post-48933","post","type-post","status-publish","format-standard","hentry","category-db","category-workouts","tag-daily-burn-365","tag-exercise","tag-low-impact","tag-pregnancy","tag-tax1living-well","tag-tax2weight-training","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48933","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48933"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48933\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}