by Sara Haley | Oct 4, 2022 | Fitness & Nutrition, Mental Health, Pregnancy
**This is a classic Informed Pregnancy article repost
“When I refer to feeling ‘sexy’ during pregnancy, what I mean is accepting and enjoying your pregnant body. Not only are you undergoing the amazing task of growing a child, but you have the opportunity to flaunt and move the most womanly assets you have – your breasts, belly, hips and butt. Instead of ignoring them or hiding them away, get off the couch and find ways to make those body parts look and feel good. Freedom to move without any inhibitions is sexy.”
Empowerment
“Empowerment” is not just a buzzword. It feeds our self-esteem, our confidence, and our identities. I think that’s why motherhood changes so many of us for the better. While parenting always has its challenges, it can also make us feel strong, feminine and joyful, all at the same time.
Another thing that has always given me a feeling of empowerment is exercise. I would never say that exercise is equally empowering as bringing new life into the world, but working out does fulfill my desire to feel strong, sexy and happy.
Before you roll your eyes and turn the page, let me define what I mean by exercise. I’m not insinuating grueling hours at the gym (unless that’s your thing, in which case, go for it!) For me, exercise means waking my body up, keeping my muscles alive and enjoying the ability to move.
I’m a pre and postnatal exercise specialist and as I write this, I’m 35 weeks pregnant with my second child. I’ve always preached that every pregnancy is different, and now I know that for sure. With my son, I had no pain, no bothersome symptoms, and was still doing jumping jacks on the day he was due (He made his debut ten days later.) This pregnancy has been a different ride in many ways, and no, I don’t think that necessarily means I’m having a girl. I just think I’m three years older and my body is coming from a different place, or perhaps this baby simply has his or her own unique needs, just like all of us! Despite the differences in my pregnancies, one need has not changed for me; I’m still determined to keep my body fit and healthy so that I can have the best possible pregnancy, labor and birth, as well as an easier postnatal recovery.
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When I created a DVD fitness program for pregnant women, I had three main goals in mind. The first was to include exercises that allowed expectant moms to feel and be strong. Secondly, I wanted to inspire and motivate pregnant women with movements that made them feel womanly and sexy. Finally, I wanted to create fun routines so moms-to-be would smile, laugh and enjoy their workouts. I believe the combination of these three powerful elements – strong, sexy and fun – is the perfect recipe for an empowered workout, body, and life.
FEEL STRONG
A strong body and mind are essential for a successful labor. I’m sure all expectant mothers would love to feel the strongest and healthiest they’ve ever been when they go into labor. Lunging to keep your legs and butt strong, stretching your back and chest to release tension and stay limber, and elongating your limbs to work your balance and core are some of the best ways to keep your body safe and strong through your pregnancy.
FEEL SEXY
When I refer to feeling ‘sexy’ during pregnancy, what I mean is accepting and enjoying your pregnant body. Not only are you undergoing the amazing task of growing a child, but you have the opportunity to flaunt and move the most womanly assets you have – your breasts, belly, hips and butt. Instead of ignoring them or hiding them away, get off the couch and find ways to make those body parts look and feel good. Freedom to move without any inhibitions is sexy. Why not put on your favorite maternity dress and go for a walk outdoors somewhere that you love? Feel the sand or the soft grass between your toes, enjoy the breeze blowing through your hair, and hold your baby bump close. Be proud of your amazing body!
HAVE FUN
As you progress through your pregnancy, movements that once seemed fun and enjoyable may start to feel awkward and uncomfortable. Rather than getting frustrated, I’ve found the best way to handle this challenge is to work on changing your state of mind. Working out during pregnancy should not be about burning calories, looking a certain way, or sweating your butt off. Instead, focus on just moving your body each day and finding ways to stay active and have fun.
If traditional workouts aren’t for you, just do something active that makes you smile – head to the beach, run and play with your older children or the family dog, hold hands with your spouse or partner, and enjoy being fully present in the moment. After all, no matter how many children you already have, a new arrival changes everything!
I wish you a healthy and fit pregnancy and a joyful introduction (or re-introduction!) into motherhood.
Check out this episode of the Informed Pregnancy Podcast featuring Sara Haley!
Sara Haley is a fitness expert who specializes in pre- and postnatal exercise. Drawing on more than twenty years of fitness and dance training, Sara has developed her own brand of fitness DVDs, The Daily Sweat®, which includes her award-winning prenatal workout program, Expecting More®. Follow @SaraHaleyFit on Facebook, Twitter and Instagram.
by Lara Catone | Sep 27, 2022 | Fitness & Nutrition, Health Conditions
**This is a repost of a classic Informed Pregnancy Project article.
“The squat is the queen of pelvic floor exercises, so you can ditch all of the kegels and start squatting each day!”
As a yoga teacher and doula, I have discovered that healing the core postpartum does not require hundreds of kegels and crunches. In my experience, the body does much better when slowly building on a solid foundation. This begins with relearning your body after the changes of pregnancy and childbirth.
Your core consists of your diaphragm, the muscles of the abdomen and low back, and the pelvic floor (the hammock of muscles at the base of your pelvis that stretch from your pubic bone to your tailbone).
Here are step by step instructions on how to feel these muscles and begin to bring them on board in all of your daily movements.
- Breath Awareness – The first step in regaining integrity in the core postpartum is to simply reconnect to it with your breath. These are the very first exercises you can begin right after having your baby. There are two types of breathing to practice.
Pelvic Breathing – Gently inhale into the bowl of your pelvis. Notice the bones of the pelvis and the muscles in between. See if you can feel a slight expansion as you inhale and a relaxation on the exhale. There is no need to add any squeezing or tightening, just sense the muscles.
Belly Breathing – Gently inhale into the low belly. As you breathe in, let the belly soften and expand. As you exhale, allow the belly to relax back to its resting state. Note: Many people are used to sucking their bellies in when they inhale and pushing them out when they exhale. It may take a bit of practice to learn to reverse this way of breathing. You can think of softly blowing air into your belly, like blowing up a balloon on the inhale and the air leaving on the exhale.
- Find Transversus Abdominis – Your transversus abdominis (TA) is your own inner belly band. It is the deepest abdominal muscle and wraps from the low back around to the front of your midsection. It is a large muscle that runs the length from your low ribs to your hip bones. The TA supports all of your abdominal organs and your posture.
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Sit up tall with your back against a wall or straight back chair for support. Inhale into your belly as you exhale. Imagine an inner corset wrapping from back to front, and hug these muscles toward your midline as you draw your belly back toward your spine. This is different from the habit of sucking your belly in that many women are used to. Instead, the belly button draws back, and the ribs and hip bones move toward the center. It’s a hugging in rather than a sucking in.
- Posture – Now that you’ve found your TA, you can use it to support you as you move around in the world, and you will strengthen your core simultaneously. Engage your TA about 25-30% of the time while sitting, feeding your baby, and walking. While lifting things or standing up from sitting, engage your TA as much as 60-70%. Build up to using your TA more and more over time, and continue to breathe into your belly and side waist. Avoid the pitfall of over stiffening and not breathing.
- Walk – Walking is one of the best exercises for toning your pelvic floor, and when you bring your TA on board, you’ll also be building abdominal strength. You will also be getting some cardio and enjoying fresh air. A good pair of sneakers with arch support will make all the difference. Walk around barefoot as much as possible when you are at home and around your yard.
- Squat – The squat is the queen of pelvic floor exercises, so you can ditch all of the kegels and start squatting each day! Here’s a way to come into a squat that is easy on the knees. Stand with your feet a little bit wider than hip distance, and allow your toes to turn out about 45 degrees. Engage your TA, bend your knees enough to keep the spine straight as you fold from the hinge at your waist and bring your hands to the floor. Then bend your knees completely, dropping your butt toward the floor. This will take you into a full, low squat. Be sure that the toes and knees are pointing in the same direction. If your heels do not touch the floor, fold up a yoga mat or blanket and place it underneath them.
Postpartum recovery is a gentle and patient process. Be sure to balance any exercise with lots of rest, water, and a variety of healthy foods. Time is one of your best partners in restoring your core. Instead of focusing on what your body used to be, celebrate the subtle changes toward strength and health that happen over time.
Lara Catone is helping to establish the field of sexual wellness as a yoga teacher and somatic sexologist with a specialty in women’s health. She has attended nearly 50 women in birth as a birth doula and midwife assistant. In 2011, she began development of the Restore Your Core Program that includes nonsurgical approaches to diastasis recti (abdominal separation) and pelvic pain and dysfunction.
Lara trains fitness, birth, and medical professionals in her progressive approach to core health. She has a thriving private practice in Venice, CA and teaches workshops and retreats worldwide. Lara recently expanded her global community through the launch of an online studio with live webcam classes. Her mission is to empower radiant health and pleasure. Visit www.laracatone.com for musings and educational media as well as videos of transversus abdominis (TA) and pelvic floor exercises.
