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30 Minutes to Fitness for Pregnant Women

Mom On Duty
I am already a little over 30 weeks pregnant and I can see (and feel) that I have definitely gained weight. In my last check up, I learned that I am three pounds over the normal range – which was a shocker because I have been within the normal weight range throughout my pregnancy. Then again, I have to admit that I have been attending get-togethers more often and sort of ignoring my diet. Never mind that, though. The important thing is I am ready to face this challenge of at least maintaining a steady weight gain for the rest of my pregnancy! So, what’s the plan? I decided to make (and strictly follow) an exercise program that won’t be too hard for me, but enough to make me burn some fat. My doctor taught me a number of exercises I can do that will help me burn calories and at the same time prepare me for child birth. First 5 minutes: Arm and Upperback Stretch Stretching is a great way to start any exercise routine. How does this go? Raise your arms over your head (keep your elbows straight and palms facing each other). Hold this position for 20 seconds then lower your arms out to your side. Remember to keep your back straight the whole time. Breathe slowly and repeat for 5 minutes. 20 minutes: Brisk Walking! Walking is a great way to burn fats. This is why my doctor suggested that I walk for at least 20 minutes a day. If you can go over 20 minutes, the better – but stop if you feel pain in your stomach area or back. [Tip: Find a walking buddy so you can walk and chat at the same time. This will keep you from getting bored!] Last 5 minutes: Squats Squatting is a great way to prepare yourself for labor. Find something you can hold on to and move to squatting position. Keep your feet flat on the floor and your back straight as you go down. Hold the position for about 20 seconds then go up again. I hope this helps! If walking is not your thing, you can also try signing up for a prenatal yoga class. There are loads of studios around offering these classes so check them out!
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