How not to gain weight during pregnancy? Safe workout for moms-to-be

The vast majority of girls care about their appearance and, of course, their figure. But sometimes in life there are moments when it is physically impossible to keep the former figure on the scale: for example, during pregnancy. In this case, weight gain is quite natural, because every day a woman’s body is changing and competently adjusted to the child. But even in this special period you can stay in good shape thanks to proper nutrition and training. In order to find out how to do it correctly and, most importantly, safely, we talked to future mom and fitness enthusiast Alisa Borisik.

Alice came to sports not so long ago, about a year and a half ago. She did not always follow her figure, and at the age of 20 she weighed 93 kilograms. Then the girl realized that it was necessary to work on her own body, and by 25 she was able to gradually lose weight to 63 kg. Since then, her active passion for fitness began: Alice could go to the gym five times a week, do cardio and yoga, as well as connect to group programs. At the same time, as progress became visible, she wanted to try more and more new things. But eight months ago, Alice and her husband learned that they were expecting a new addition to the family. Therefore, the usual way of life – from diet to training plan – had to be carefully adjusted.

Nutrition: “most girls perceive these nine months as “you can do anything””

With the onset of pregnancy, many moms-to-be begin to feel a change in their eating habits, as their bodies now require nutrition “for two.” But that doesn’t mean that from now on you can eat everything you want, and even in double quantities. According to Alice, in order not to gain weight during this period, one should try to follow the principles of good nutrition and keep track of daily calories.

Alice: Of course, everything is very individual: a lot depends on the body and hormonal background. There are cases when the body itself in stress gains extra water during pregnancy. But most girls perceive these nine months as “you can do anything” and start eating a lot. Because of this, pounds are gained quickly. It is important to know that the diet should be formed from the concept of “eating for two”, not “for two”. I was watching my diet before pregnancy, so it was easy for me to stay on track and eat right. I am now in my eighth month and my weight gain is 6.5 kg, which is normal.

From the very beginning of pregnancy Alice has defined for herself the limits of calories consumed per day. Her body has enough 1500 kcal to fit in these figures and tasty for herself and useful for the child. In addition, the girl tries not to eat after 17:00 – such a diet schedule can be called interval fasting. As Alice herself admits, her favorite meal is breakfast, because during it she can afford anything she wants: both sweets and flour.

Our heroine’s diet has also changed from the inside. If before she preferred to eat protein products (meat, fish, cottage cheese and eggs), now she has added more vegetables and soups to her daily menu. However, according to Alice, because of toxicosis in the first three months it is difficult to understand what the body really wants, so tastes and preferences change throughout pregnancy. Including the desire to try harmful food, and sometimes it is better to go with this craving to treat yourself.

Alice: If I really wanted to, I allowed myself fast food and sweets, but only in the morning and in small amounts: up to 300 grams at a time. So to speak, a pregnant cheatmil! But, of course, intake times and quantities were limited.

Exercise: “if you did sports before pregnancy, you will not be able without it and during”

There is an opinion that future moms are better not to exert themselves at all and refuse all sorts of loads, which include sports. Indeed, doctors strongly recommend excluding any loads until 15 weeks. Therefore, in the first trimester, one of the main, it is better to devote time only to light walking, so as not to harm the child. And then you can gradually return to the usual, although less intense training.

Alice: If you did sports before pregnancy, you will not be able to do without it during pregnancy, because the body gets used to activity. Of course, if there was no physical activity before pregnancy, it is dangerous to start actively practicing during pregnancy. In general, pregnancy is a responsible time in the life of a woman, you need to listen to the body and do everything only with the permission of the doctor. Yoga for pregnant women and walks in the fresh air are very useful.

Currently, Alice has completely excluded heavy strength training with weights. Her aspiration is aimed at keeping weight and keeping the body in tone. The girl tries to devote time every day to cardio-training on an elipse, treadmill or bicycle trainer. In addition, she does yoga a couple times a week and trains with a fitness rubber band, working out the muscles of the arms and legs.

Now Alice does all the exercises at home, but up to the self-isolation measures she continued to go to the gym. And to control the level of activity, she monitors the indicators on a special watch. According to the girl, on average she burns about 2100 kcal for the whole day.

Motivation and rest: “the main thing is to find your source of energy”.

For Alice, the strongest motivation is her appearance. Like any girl, she wants to be toned and look good. Besides, she follows sportswomen on Instagram, who also share their training programs during pregnancy. But still Alice advises each future mom to find her own stimulus, listening carefully to her own body, and in no case to exhaust herself with loads.

Alice: You should always listen to yourself and your body! Everyone is different: yoga suits someone, swimming pool suits someone, walking in the park suits someone. If sport causes pain and discomfort, then I think you should not exhaust yourself. The most important thing during pregnancy is a positive attitude and good mood. The main thing is to find your source of energy.

Safe workout for keeping fit during pregnancy

Alice shared with us a set of effective and safe exercises that will help you maintain your activity level during pregnancy. To perform the set, you will need a mat, light dumbbells and a fitness resistance band.

Squats with dumbbells and a resistance band

Starting position: standing, feet slightly wider than shoulder width, toes slightly apart. Hands hold the dumbbells in front of the chest, the back keeps the correct curves.

On the inhale, squat down gently, slightly not bringing the hips to parallel with the floor. On the way out, return to the starting position. Watch the position of the back and try to direct the knees towards the toes of the feet.

Oblique lunges with a dumbbell

Starting position: standing, feet slightly wider than shoulder width, hands holding a dumbbell in front of the chest.

Transfer the weight to one leg, and the second one take a step back and diagonally towards the supporting leg. At the same time, squat down and straighten your arms with the dumbbell above your head. Return to the starting position and repeat the movements, changing the supporting leg.

Push-ups from the knees

Starting position: plank on straight arms with support on the knees.

Bend your arms at the elbows, keeping them close to the body, lower yourself down and then return to the starting position. Pregnant women should not do deep push-ups and strive to touch the floor with the chest – it is enough to perform the exercise in half the amplitude.

Spreading arms apart with a fitness rubber band

Starting position: sitting on your knees, arms bent at the elbows at an angle of 90 degrees, palms in front of you.

Putting a fitness rubber band on both wrists, try to maximize the spread of the arms to the sides and stretch the expander. Work primarily with your forearms, not your elbows.

Alternating arm and leg raises while kneeling.

Starting position: kneeling with straight arms resting palms on the floor, back keeping the correct curves.

At the same time, lift off the floor and extend your right arm in front of you and your left leg behind you. Then return to the starting position and perform the same movements with the opposite arm and leg.

Circular arm movements with dumbbells

Starting position: standing, feet shoulder-width apart, hands lowered and holding dumbbells.

Raise the dumbbells in front of your chest, then spread your arms apart and lower them down again. Repeat the circular motion. Keep your arms straight the entire time.

Squats with alternate lifting of knees to the chest

Starting position: standing, feet slightly wider than shoulder width, toes slightly apart. Hands hold a dumbbell in front of the chest, the back keeps the correct curves.

Slowly squat down, not bringing your hips to parallel with the floor, and raise the dumbbell above your head. As you come out of the squat, bend your leg at the knee and raise it in front of you. Then return to the starting position and repeat the same movements involving the other leg.