The Importance of Doing Kegel Exercises During Pregnancy

If you do kegel exercises while you are pregnant, you can prevent the tearing of your perineum during labor, having an episiotomy during delivery and suffering from urine leakage after you have given birth.
It doesn't matter what stage of pregnancy you are at, you can begin these exercises today.

Kegel exercises keep the pelvic floor muscles toned and tight.  If you keep them strong you are most likely to have an easier birth and prevent the problems mentioned above.  Learning to do them correctly is essential:
not only do you need to squeeze the inner muscles of your vagina, you also have to focus on tightening your anal muscle.
To learn how to do Kegels properly as well as other key pelvic floor exercises, get a copy of Pregnancy Without Pounds and CORE Strength Secrets for Pregnancy.

During Pregnancy and After - Support from Pregnancy without Pounds

This is Helena Surowlec, a 32 year old Mom of 3 children from New Jersey, during pregnancy.

Helena used Michelle Moss's  Pregnancy without Pounds program and this is what she looked like after her pregnancy:

Helena says she had the most amazing support during her pregnancy thanks to Pregnancy without PoundsClick Here!!

Prevent Stretch Marks During Pregnancy and Improve Breastfeeding!

When I was pregnant and lived in Italy in the 1990's, the Ladies in the village told me about a miracle oil that would keep me and my baby beautiful and healthy during and after pregnancy: they told me to rub sweet Almond Oil on my belly, thighs, bum and breasts every morning and evening.
This is has several amazing advantages:

• It will prevent stretch marks on your tummy, your thighs, your bum and your boobs.
• The circular rubbing motion as you rub your hands over your body and especially your belly, has a soothing and calming effect on your baby and on you.
• When you rub the Almond Oil on your boobs, be sure to concentrate on your nipples.  This will harden them so that you do not have any problem breastfeeding.  Your nipples will harden and the skin will become rather like leather so that your baby can feed without interruption and you won't be bothered with sensitive nipples.

Try it and see, I promise you it works like a miracle!

Exercises to Avoid During Pregnancy

I've just read Michelle Moss's (author of Pregnancy without Pounds) latest newsletter about the 4 exercises to avoid during pregnancy.
Michelle has 15 years of experience as a Health and Nutrition Coach, a Masters Degree in Holistic Nutrition, a Kinesiology Diploma, and a degree in Psychology.  
She advocates for exercise during pregnancy but warns us about what we shouldn't be doing while pregnant:
Here is Michelle's  list of 4 Basic Exercises to Avoid:
1. Avoid deep knee bends (and be careful with squats!) – Because the body loosens up SO much during pregnancy, I wouldn’t recommend any bending past 90-degrees while holding heavy weights!
My personal favorite is Ball Squats, but only do them if you feel OK (STOP if you feel any discomfort in your knees!).


2. Avoid lifting over your head (i.e. standard military press) – Because a lot of women hold their breath when they lift overhead (possibly causing them to feel dizzy and pass out), I’m always cautious of this exercise.
Also, because of the increased lordotic (lower back) curve associated with pregnancy, overhead exercises can place even more stress to the lower lumbar area, causing lower back strain. If you’re committed to lifting overhead - an inclined position may feel better and take the pressure off your lower back.


3. Avoid any “Weight-Bearing” exercises that require you to bend from your waist and compress your abdominals (i.e. deadlifts) – This can cause dizziness and puts pressure on your lumbar spine.


4. Avoid extreme stretching or bouncy movements – Your flexibility has increased greatly, which CAN and does lead to overstretching (painful!) if you’re not careful.


Although I highly recommend Yoga – overstretching is something I’d watch out for! Listen to YOUR body, not what the teacher says or someone else in the class is doing.


For the most amazing information on healthy pregnancy such as how to Minimize your Weight Gain, Eliminate Food Cravings and Prepare your Body for a Quick and Easy Delivery, get a copy of Michelle's book, Pregnancy without Pounds. 
Or Click Here!  to read all about what you need to stay in the best shape during pregnancy.

Keeping Fit and Healthy During Pregnancy

1. Modify your exercise routine.This is a time to maintain your fitness level with modifications. This is NOT the time to push yourself. Workout at least 3 to 4 times a week to get the benefits from exercise. Make your exercise and workout a continuous habit, and maintain the whole cycle throughout your pregnancy period.


2. Add some variety. Pregnancy is a great time to mix up the routine with some low-impact activities such as yoga or a few gentle laps at your local pool (Warning: Never swim alone or too far from the edge and avoid very cold water).


3. Know your limits. You should be able to carry on a conversation during your entire workout. Your heart rate should not exceed 140 unless your OB says it's fine.


4. Communicate with your doctor and a certified fitness professional. Be sure to ask questions and let consultants know that you are pregnant. Often there are modifications to regular exercises that make them better for pregnancy.


5. Keep moving. You must workout at least 2 times a week to get the benefits from exercise. And keep it going throughout your entire pregnancy.


6. Watch your weight. Remember that your goal is to stay fit, not to lose weight. Losing weight during pregnancy is a big no-no.


7. Stay hydrated. It's key to drink a lot of water before, during and after exercise. Remember, you're drinking for two. Consider carrying a water bottle while you work out.


For an excellent guide to maintaining a healthy weight throughout pregnancy, Click Here!

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