Babies in womb can get in the groove too

There are many benefits for mother and baby while keeping fit during pregnancy.

Keeping fit while pregnant isn't only good for the mother-to-be. It helps keep the baby fit too - even before they've made their entrance into the world. 
"There are many benefits for mother and baby while keeping fit during pregnancy. It can prevent or reduce the risk of labour complications, it reduces the chance of birth defects, and 'fit' babies are just that, fit. They are tougher and better able to handle potential problems," Fiona Donald, fitness instructor at Urban Energy Fitness Dubai told Khaleej Times.
While thousands of residents may have joined the Dubai Fitness Challenge earlier this month, Donald said just because you're pregnant, doesn't mean you're excluded from taking part.
"As long as you have the all clear from your doctor and you do not have a high risk pregnancy, there is no reason why you cannot exercise until your due date."
Although fitness regimes may alter during pregnancy, women don't have to feel isolated regarding the types of workouts, because for the most part, pregnant women have the same exercise guidelines as non-pregnant women.
"Aim for 20-30 minutes of moderate activity most days of the week. Monitoring intensity is one of the most important considerations of exercise while pregnant. If you cannot hold a conversation then the intensity is too high," Donald said.
When it comes to each trimester, workouts will vary too, depending on the type of pregnancy you are experiencing. During the first trimester, most movements and exercises are okay and you can carry on as you were prior to pregnancy. But it's a good idea to get the abdominal exercises in early too.
"As the pregnancy progresses, your ab muscles will weaken and start to separate as your baby grows, so it's a good idea to strengthen them now, as it will be too uncomfortable later on."
During the second trimester, ligaments and joints will start to loosen up as a result of the hormones relaxing, so there is an increased risk of injury. "Be careful with deep squats. At this stage, anything that requires you to lie on your back may cut off blood flow to the foetus as the growing baby puts pressure on the vena cava. So, no lying on your back exercises."
And during the third trimester, Donald said you will be limited in what you can do by your growing belly, so use your own judgement.
When it comes to things to avoid, competitive sports, contact sports, activities with a high risk of falling should all be off the table.
Some tips to make labour less painful
> Butterfly stretch - Sit on a cushion with the back against a wall, soles of the feet together, and allow the knees to relax out to the side.
> Supported squat - Stand behind a chair, hold on to its back, with legs slightly wider than hip-width apart. Bend the knees, allowing the hips to flex, and the pelvis and bum to stick out, like you are about to sit.
> Child pose or back soother -  Kneel on the floor and widen the knees, then lower the bum over the feet and reach forward, so the arms are stretched out in front of you and the hands are flat on the floor.
kelly@khaleejtimes.com   

• Dubai Fitness Challenge