Side lying transverse adomonis (Exercise Classification: Beginner)
Equipment: None
Description:
Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
Take a breath in and as you exhale pull your tummy inward and hold the contraction.
Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
This is a hard question to answer as the “right” intensity will vary by from person-to-person. Some women desire to feel a tough physical challenge, while some prefer to take it easier. It is always a good idea to exercise at a level you enjoy and feel physically and emotionally comfortable at. The American College of Obstetricians and Gynecologists recommends to exercise at a level you self-rate as a 12-14 (somewhat hard) on the scale shown here. This is known as “moderate” intensity.
If you are someone who desires something more challenging, and you did more challenging exercises before becoming pregnant, you should be able to continue the exercise/s you were doing before (possibly at a lighter weight or slower speed than before, especially later in pregnancy). This is assuming you have a healthy pregnancy and permission from your doctor. While an upper limit of difficulty during pregnancy has not been established, research suggests that even difficult exercise late in pregnancy is safe for mom and baby. Pregnancy is probably not the best time to start a sport or activity that is very physically demanding for you.
If you do decide to participate in more challenging exercises, consider having close supervision and pay careful attention to drinking enough fluids, staying cool, and eating enough calories.
Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. (2020). ObstetGynecol, 135(4), e178-e188. doi:10.1097/AOG.0000000000003772
Beetham, K. S., Giles, C., Noetel, M., Clifton, V., Jones, J. C., & Naughton, G. (2019). The effects of vigorous intensity exercise in the third trimester of pregnancy: a systematic review and meta-analysis. BMC Pregnancy Childbirth, 19(1), 281. doi:10.1186/s12884-019-2441-1
Szymanski, L. M., & Satin, A. J. (2012). Strenuous exercise during pregnancy: is there a limit? Am J Obstet Gynecol, 207(3), 179 e171-176. doi:10.1016/j.ajog.2012.07.021
Congrats on deciding to exercise during your pregnancy!! You are making a great choice for you and your baby. That said, we do want you to know what are the things to look out for while exercising that mean you should STOP immediately and consult your doctor. If you are aware of these things, and do not experience them during exercise, you should feel confident to continue to stay active!
Vaginal bleeding: While some vaginal bleeding can be completely normal during pregnancy, we recommend stopping exercise and talking to your doctor before you continue. It can be a sign of something more serious.
Abdominal pain: Some minor aches and pains are par for the course with pregnancy; however, if you notice a change or increase in pain while exercising, stop and consult your doctor.
Regular painful contractions: Mild contractions can be normal during exercise; however, if they occur many times in a row and become painful, stop exercising and call your doctor.
Amniotic fluid leakage: This one is often confusing! Many women leak urine during pregnancy so could be leaking amniotic fluid without even realizing it! If you notice involuntary leaking, especially with a sudden onset, you should check. One simple way to check is to observe the fluid, if it is clear and odorless, it could be amniotic fluid. We recommend going to labor and delivery or calling your doctor. They can do a quick test of the fluid to see whether or not your water has broken.
Dyspnea (shortness of breath) before exertion and/or Dizziness: If you are feeling faint or dizzy at any point during or before starting exercise, you should stop and consult your doctor.
Headache: While a headache can be completely benign, a headache that begins or worsens during pregnancy could indicate a more serious condition or possibly hydration. You should stop and consult your doctor to report this new symptom.
Chest pain: Whether you are pregnant or not, if you ever experience chest pain you should stop exercising and call your doctor, or even head to the emergency room. Chest pain is a very serious concern! Note: You may experience some discomfort from enlarged breasts during exercise while pregnant. You should be able to tell the difference between tender breasts and chest pain.
Muscle weakness affecting balance: If you notice you feel weak or are having trouble balancing, you should stop exercising as this could increase the chance of a fall or injury.
Calf pain or swelling: If you notice any pain, tenderness or swelling in your calves at any time during pregnancy or exercise, consult your doctor immediately. This could be a sign of a serious health condition that requires treatment.
Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188.
Physical activity is defined as any bodily movement produced by the contraction of muscles (American College of Sports Medicine). Exercise is defined as planned, structured physical activity. Both physical activity and exercise have been shown to improve fitness, help with weight status, and increase quality and quantity of life! During pregnancy, both have been shown to improve health for you and for your baby! Whether it is physical activity during your daily routine or planned exercise, finding ways to achieve 150 minutes of activity per week during pregnancy (and during postpartum) is very important!
The 150 minutes a week is recommended by both doctors and exercise experts. This a total of less than 2% of the total minutes in an entire week! While this number may seem intimidating at first, there are so many ways to get there! You can take a walk for 10 min in the morning and 10min in the evening. If you did this every day, you would already be at 140 minutes! If you want higher intensity and/or longer duration, you could simply do a 30-minute workout 5 days a week. The 150 min can be any combination of planned, structured activity (example: using one of the workouts in BumptUp) and movement throughout the day (example: you have to walk 8 minutes to get to your car after work). If you have older children, you probably spend a lot of time each day chasing and/or carrying them! This counts as physical activity! If you work all day long, consider having a meeting or two while walking. This can be a great strategy to knocking out two birds with one stone! We recommend finding a friend to include in your planned activities to help keep you accountable but also to make it fun! BumptUp is here to help you find fun and practical ways to get and stay active. 150 minutes per week- YOU GOT THIS!
Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188.
One of the most frequent questions pregnant women have is regarding how much weight they should gain during pregnancy. This is an important issue, as gaining too much or too little weight can have a negative impact on your baby’s growth and your birth outcomes. Gaining too much weight can cause your baby to be too large and/or require a c-section at delivery. It can also cause your baby to have a higher chance of becoming obese as an adult- how crazy is that? Not gaining enough weight can cause you baby to be too small or put you at risk for going into pre-term labor.
Fortunately, there are clear “rules” for weight gain during pregnancy that can help you. The recommended rate of weight gain is approximately 1 lb per week during the second and third trimesters. (Academy of Nutrition and Dietetics, n.d.). The American College of Obstetricians and Gynecologists recommends the following ranges for weight gain during pregnancy. Keep in mind that these are general guidelines, and you and your healthcare provider should determine what’s best for your pregnancy.
The guidelines use a calculated body mass index (BMI). You can determine your BMI at this link. Use your pre-pregnancy weight and height.
Underweight (BMI less than 18.5): Should gain 28-40 lbs
Normal Weight (BMI between 18.5 and 24.9 ): Should gain 25-35 lbs
Overweight (BMI between 25 and 29.9): Should gain 15-25 lbs
Obese (BMI 30 and higher): Should gain only 11-20lbs
Your diet and exercise level play an important role in helping you keep your weight gain within healthy limits. Talk with your healthcare provider if you’re concerned about your weight gain and ask for a referral to a registered dietician if you feel you need help with your diet.
References:
Academy of Nutrition and Dietetics. Nutrition Care Manual. Anthropometric Measurements, Normal Pregnancy. https://www-nutritioncaremanual-org.wku.idm.oclc.org/topic.cfm?ncm_category_id=1&lv1=272980&lv2=26918&lv3=268750&ncm_toc_id=268750&ncm_heading=Normal%20Nutrition. Accessed July 12, 2023.
Consuming enough water is very important to help you and your baby meet each of your needs for growth and health. Water will help absorb vitamins that are key to healthy development of your baby. Additional fluids will also help with any constipation that you may be experiencing, and it helps your body prepare for labor. In addition, dehydration can cause unwanted symptoms such as contractions, so it is wise to stay well-hydrated to avoid unnecessary hospital visits. You should expect to increase your water intake during pregnancy. As a general rule, you should consume at least 300ml of additional fluid during late pregnancy. In total, this means you should drink approximately 12 cups of water per day.
Some other tips:
Drink water throughout the day, not all at once.
Keep in mind if you are exercising, you should consume even more!
You want your urine to be pale yellow or almost clear. If it is darker than this, drink more!
Keep in mind carbonated beverages such as soft drinks can actually make you more dehydrated. Water is best!
References:
Montgomery KS. Nutrition Column An Update on Water Needs during Pregnancy and Beyond. J Perinat Educ. 2002;11(3):40–42. doi:10.1624/105812402X88830
