• ABOUT

  • RESOURCES

  • TRAINING

  • BLOG

  • SHOP

  • Blog

  • More

    0
    MEMBERS ONLY

    go home

    • ABOUT

    • RESOURCES

    • TRAINING

    • BLOG

    • SHOP

    • Blog

    • More

      FAQs
      Bio
      Small Group Training
      Start Here
      Contact
      Personal Training
      Online Training
      • Facebook - Grey Circle
      • Twitter Clean Grey
      • Instagram - Grey Circle

      Beat the BLOAT! My favorite exercises to avoid Pregnancy/ Postpartum swelling

      March 10, 2017

      Bloating and circulation issues can seriously hinder the "glowing" we've been promised of in our pregnancies. Does Carpal tunnel, foot and ankle swelling, bloating, sound familiar? 

      Yeah, not cute.

       

      Plus, if your shoe size changes, you'll likely be donating all of your cute pumps after your pregnancy is over.... 

       

      Look, issues with circulation are most often genetic, but this doesn't mean you're stuck with these common prenatal ailments until baby arrives. 

       

      To help reduce swelling pain, try some of my favorite exercises to improve your circulation and feel better: 


      1.) Light cardiovascular exercise

       

      Taking walks, using machines like the treadmill, elliptical, or spinning bike will increase blood flow and circulation throughout the body. When we move our body, our large muscle groups promote the flow of oxygen throughout. Regular exercise will increase blood flow and improve circulation. 

       

      Now, ya'll know I'm a huge proponent of respecting the 6 week wait after delivery. That means no heavy lifting, jumping, running, or pushing your body. In my opinion, now is a time to focus on letting your body heal, bonding with your baby, and putting more energy into finding sleep. However, going for a walk and staying active once you're feeling up for it is great. I was SO swollen after I delivered Finn, and going for slow (non-baby wearing) walks definitely helped. 

       

       

      2.) SWIM!

       

      Swimming, in my professional opinion, is one of the best exercises to improve circulation. Exhaling against a large body of water will increase your lung capacity like no other exercise can, and reduce bloating. There is no lower impact exercise out there, regardless of stroke selection. Using a kick board to move the legs is a wonderful way to get the blood flowing in your legs with zero impact. 

       

       On a personal note, I started swimming twice a week during my third trimester of pregnancy and experienced absolutely no swelling. My feet hurt.. but that was likely from the massive belly I had been lugging around for almost 10 months.

       

      3.) Stretch 

       

       

      For the most part, just moving your body on a regular basis will help you feel a thousand-y times better. Stretching on a regular basis is the same deal. Workouts like prenatal yoga, prenatal Pilates, and even just a couple of stretches before bed will also improve your circulation. Plus, it just feels awesome when you're SO FUCKING PREGNANT. 

       

      I've had so many clients with severe back pain that I decided to create a simple PDF stretching guide for Pregnancy. 

       

       

      You can get your copy here

       

      I hope this helps! Contact me directly with any questions and for more information on Prenatal/ Postpartum training. 

       

       

       

      Search By :

      fit pregnancy

      Please reload

      SEARCH BY TAGS: 

      #loveyourbody

      Free Workouts

      Latest Research

      Motivation

      articles

      breastfeeding

      diastasis recti

      first trimester fitness

      fit pregnancy

      fitmomma

      group fitness

      live fit

      love and labor

      mom life

      momswhotrain

      not bad for a pregnant lady... my story

      nutrition

      post natal fitness

      postpartum

      recipes

      running

      very post-natal

      Please reload

      Lockdown Diaries - Making it Work in the Winter

      November 13, 2020

      Lockdown Dairies, Day 175- How to Honor Your Body with Change

      August 31, 2020

      What you really need for a home gym

      August 13, 2020

      Let's Get Cozy!

      January 30, 2020

      "Exercise Makes People Happy. Happy People Don't Kill Their Husbands."

      December 21, 2019

      How much is too much? (and Bonus 10k Training plan)

      September 13, 2019

      What to do this Bikini Season

      May 22, 2019

      How I donated over 800 ounces of breastmilk in 6 months

      March 12, 2019

      How to Make the Most out of Your Workouts

      December 18, 2018

      Putting Yourself Last Doesn't Make You a Better Mom

      November 26, 2018

      Please reload

      recent 

      posts :