Choose something you enjoy so you’re likely to stick with it. Change up the intensity of your exercises via interval training to keep your body guessing. For instance, alternate between walking, jogging, and running in a single workout session.
Start by doing 3 to 4 sets of 30-second planks per day and adding 10 to 15 seconds as you notice planking becomes easier. Only your toes, elbows, and forearms should be touching the floor. Your body should make a straight line; avoid letting your back sag down or round up.
You can feel your transverse abdominis muscles engaging when you say “shhh. ”[4] X Research source Do transverse holds while you’re sitting, standing, or lying down.
When you do a lunge, keep the knee of your forward leg aligned with your ankle. Bend your back knee so it’s aligned with your shoulder and hip. And don’t forget to squeeze your ab muscles inward when you lunge! To perfect your squat form, keep your back neutral (not arched), lift your chest, and pull your belly in toward your spine for the entire squat.
Your rectus abdominis muscles run vertically up the front of your abdomen. These muscles are responsible for the six-pack look. Your external obliques are the outermost ab muscles that help support your spine and posture. For an extra challenge, try lifting one of your legs when you lift your hips.
A physical therapist can lead you through different core exercises to strengthen your abdominal muscles while correcting the gap in your muscles. Avoid doing crunches if you have diastasis recti because it can make the abdominal separation worse! You’re more likely to get diastasis recti if you’ve been pregnant more than once. Don’t worry, diastasis recti isn’t a serious condition, but it can increase your risk of urinary incontinence and pelvic floor disorders later on in life.
Always talk to your doctor before taking any kind of dietary supplements. Collagen powder is flavorless, so feel free to stir it into a variety of dishes!
Lean ground beef, chicken, turkey, fish, shellfish, eggs, yogurt, and cheese all count towards your daily intake. Some plant-based sources of protein include tofu, tempeh, seitan, beans, lentils, peas, quinoa, wild rice, nuts, brussels, and chia seeds.
Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters all have omega 3 fatty acids. Fats aren’t low-calorie foods, so if your pregnancy belly is exacerbated by excess weight, limit your intake to 2 tablespoons (6. 0 tsp) of oil or nut butter a day.
Talk to your doctor about taking an iron supplement if you have allergies or dietary restrictions that prevent you from getting enough iron from food. The daily recommended amount of iron is 18 milligrams per day. Note that iron supplements may cause constipation, stomach pain, dizziness, and nausea. Avoid taking them with probiotics or calcium supplements.
If you smoke, increase your daily intake by 35 mg (and quit smoking).
A medium-sized cooked sweet potato provides twice the amount of your daily recommended intake. 1 cup (220 grams) of winter squash or kale will also do the trick! Liver meats, cod liver oil, mackerel, and salmon are great options for getting your daily dose of vitamin A.
Cooked vegetables, dry cereal, chopped or whole fruit: 1 fist = 1 cup (226 grams) Cheese: 1 index finger = 1. 5 ounces (42 grams) Noodles, rice, oatmeal: 1 palm = 1/2 cup (113 grams) Proteins: 1 palm = 3 ounces (85 grams) Fats: 1 thumb = 1 tablespoon (14. 3 grams)
