Ball squat
works glutes, core, quads. Place stability ball in small of back against wall, feet hip width apart, knees over ankles and not toes; lower self as if sitting in a chair, thighs parallel to floor; squeeze glutes to stand back up. Keep an upright posture. Do 2 sets of 10-12 reps.
 
  Glute, hip bridge works core, glutes, lower back and abdominals. Place head on stability ball, bridge hips off of ball. Tuck pelvis under while doing a Kegal exercise (contract muscles that halt urine flow); raise hips to align with rest of body, and lower. Do 2 sets of 10 reps.
 

SAFETY GUIDELINES
• The Canadian Academy of Sports Medicine suggests: continue exercises prior to pregnancy. If inactive prior to pregnancy, introduce new activities in the second trimester 
• Swimming, snowshoeing, yoga and pilates benefit new exercisers. Continue any moderate to vigorous
resistance training prior to pregnancy including jogging, spin classes, kettlebell and weight training. As little
as 15 minutes a day walking briskly or a spin class is beneficial
• Avoid potential accident risk: do not bicycle, scuba dive, ride horseback, ski or skate
• Healthline suggests keeping heart rate below 80% of maximum (heart rate formula, upper limit: (220 - age)
x 80%)). Err on the moderate side of 60% to 70% if you’re new to exercise. Sweating is good but don’t overheat
or get fatigued. Your resting heart rate can be 40% greater in the second trimester. A great intensity guideline is the ‘talk test’; see if you can have a conversation without being breathless
• Target exercises that build stamina: moderate cardio and specific exercises for the core – squats, bridging, planks, pelvic tilts and Kegals – while strengthening upper body
• Be aware not to have excessive curvature of the lower back and reduce weight loads later in pregnancy. Also, as balance shifts due to changing posture and centre of gravity, allow for more stability in exercises
• Stay hydrated, keep blood glucose constant; drink water and snack before and after each session or every
two to three hours, always include protein. Add 150 calories per day, in addition to the 300 required for
pregnancy, for moderate to vigorous training
• Don’t exercise on your back after the fifth month, as it may cut off blood flow from the vena cava which will cause a faint feeling
• Pregnant women produce 10 times more relaxin, a hormone that causes joints to stretch and be more flexible
for childbirth. This can lead to overstretching or instability in joints. Lower back pain is especially common in the third trimester but is eased by exercise. Avoid increased range of motion. 
 


  Partial abdominal curl up works abdominals, core and lower back. Start with shoulder blades on ball, tuck chin in towards chest; slowly sit half way up; return to start: use focus to pull in belly button as you lower. Do
2 sets of 10-12 reps.




Bicep curl/shoulder press strengthens biceps and shoulders. Sitting tall on stability ball arms at sides, palms facing upwards, do a bicep curl; turn wrists, palms facing outwards, press weights towards the ceiling. Retrace exact movement to starting position. Do 2-3 sets of 12-15 reps. Use a weight that is a challenge by last few reps.




 Front/lateral shoulder raises 
strengthen shoulder and upper back, important for lifting baby! Stand feet
hip-width apart as shown, knees slightly bent. Start arms down at sides holding hand weights; lift arms up and out in front to shoulder height, palms down; lower back down to sides. Immediately lift weights to shoulder height laterally, return down to sides. Do
2-3 sets of 12-15 reps. Use a weight that is a challenge by last few reps.

Work with your doctor or health care practitioner to ensure activities are appropriate, and nutritional needs are met. Be aware of signs that indicate you need to rest. H&L
 
Visit Cherilee at envisionwellness.ca Fitness wear generously provided by Canadian company Titika, Toronto, 416-693-1688, titika.ca