#FitPregnancy 14 week update – Exercise and DRA

14 week update! Welcome to the second trimester ๐ŸŽ‰

As per my previous post, I want to help change pregnancy misconceptions if I can, and hopefully inspire other women to start working out pre, during, and post pregnancy! According to the American College of Sports Medicine, exercise during pregnancy, particularly by means of weight training, has been shown to improve maternal fitness and control the amount of weight gained without doing harm to the growth of the fetus. Continuing your exercise routine into pregnancy has numerous other benefits such as improved mood, increased energy and a more restful sleep. On the days that I workout I am in bed peacefully sleeping by 10:30pm whereas on my rest days I can toss and turn until midnight.

In the video I posted on instagram this week (which I’ll post below) I showed some moves that I did during a full body workout. This week I felt really strong although I’m noticing I loose my breath faster than normal so I’m taking more breaks. I don’t hold my breath or take shallow breaths, but I take my time to breath deeply throughout my workout. I certainly don’t want to reduce oxygen flow to my baby!

During the first three months I gained 2lbs(1kg) which I attribute to me sleeping for most of the day and not working out ๐Ÿ˜… and not the baby because the baby is still super tiny! Although I didn’t gain much weight my stomach is starting to show a bit – I guess I can attribute that to all the progesterone hormone loosening my muscles!

In the video I’m doing 70lb(32kg) kettlebell swings-for 10 reps and then I did pull-ups with a thin black band for assistance.
KB Swings can be technically difficult to learn (please consult a knowledgeable trainer), but once you figure it out it helps strengthen your glutes, hamstrings, and quads.
Pull ups – with strict form – really engage your entire core which is VERY important for pregnant women because it can be a way to prevent diastis recti (or DRA). If you haven’t heard of DRA, on a very basic level during the 2nd or 3rd trimester the body can fail to expand appropriately, and your connective tissue in your abs can stretch, widen, or split.

Leave a Reply