| Fertility Fitness Get your body in optimum shape for pregnancy with these easy-to-follow, fertility-friendly exercises from Tracey Mallett's "6-Minute Quick Blast Method." |
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Energy Boost Warm Up Prepare your body for exercise by gently warming up your muscles and lightly stretching to prevent injuries. Gradually increase the intensity of your movements, and then stretch all the larger muscle groups, such as the hamstrings, quads and, glutes. |
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Quick Abs Strengthening your core and pelvic floor is crucial for a pain free pregnancy and an easier delivery. It’s not advised to start any kind of new exercise program in your first trimester, so start now before pregnancy so you won’t miss out on 12 weeks of valuable core conditioning. When performing these exercises always inhale through your nose, and as you exhale through your mouth draw the abs in toward the spine, activating your deep abdominals. |
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Abs and Butt Strengthening the butt along with the abs will help to prepare your body to stabilize the hips for when you conceive. |
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Glute and Core Strengthening During pregnancy women release a hormone called relaxin, which prepares your body for the growth of your baby and for birth by relaxing your ligaments (especially in the pelvic region). Unfortunately, when the pelvis is unstable this can lead to injuries, such as lower back problems and general pelvic region pain. You can prevent this by strengthening the larger muscles that stabilize the pelvis, such (the glutes, inner thighs, and obliques) before you conceive. |
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Flexibility/Cool Down Follow this stretching segment to release tension and stress in the body. Start preparing the body for pregnancy by opening the pelvis and lengthening the muscles to maintain good posture. Never force your flexibility and always work within your range of motion. Try to hold each stretch for 30 seconds, inhaling deep breaths and then exhaling—never hold your breath! |
