QuestionDear Ms. Byrne,
I about a year postpartum and have started doing your Bounce Back Fast DVD. However, I just found out I am pregnant again. Can I continue with the exercises, or do I need to just do the Gentle First Moves? Or do I need to do something totally different? I just love your exercises (I've done them after both of my kids). Thank you!
AnswerThanks for your kind words, it's always gratifying to hear positive feedback.
You can continue to do most of the exercises until your belly "pops out." From there on out, don't do the three exercises in the middle of the program that lift your upper body off the floor. All of the other exercises are OK throughout pregnancy.
Be aware that about 9% of pregnant women experience Supine Hypotensive Disorder, a condition where the weight of the uterus compresses the Vena Cava (the largest vein in the body which returns blood to the heart). Women who experience SHD will feel acute onset dizziness when lying on the back. Hence the advisory for pregnant women not to exercise on the back after the first trimester.
You might have read that SHD decreases blood flow to the fetus. This is completely untrue. Numerous high quality studies show NO significant decrease in blood flow to the uterus when lying or exercising on the back. Unfortunately, this myth is perpetuated by journalists who have not done due diligence in regards to the facts and are simply repeating what they've read from somewhere else.
You want to keep your TvA (Transverse Abdominis) as strong as possible during pregnancy to prevent common issues such as diastasis recti, back pain, and pelvic instability. Pay attention to your posture, especially in the last half. Try to prevent your pelvis from tipping (which arches the lower back). A strong TvA will help a lot here too. Because the TvA is also the primary expulsion muscle, TvA strength greatly aids in the pushing phase of labor and delivery.
There are two standing variations for TvA strength posted on my web site: http://befitmom.com/abdominal_separation.html. These are really good for the last trimester, when floor work can get cumbersome.
I advise pregnant women to try fit in one set of a TvA exercise daily, or at least on most days of the week.
Check out this page too: http://befitmom.com/physiological_adaptations.html as it gives more detail on how alignment changes and the consequent muscle imbalances that commonly occur.
If you do aerobic exercise, which is of primary importance for fetal health and development, take a look at: http://befitmom.com/aerobic_exercise.html
Helene
