For about a month and a half, my kids were getting sick every other week. Cold after cold after cold. Between the younger two as soon as one would get better the next one would pick something up and pass it on and so on.

Every 2 weeks a new one. With medically complex kids I was getting worried. The more the viral load builds the worse it can get. I was starting to get worried.

Then one day it clicked.

I hadn’t made elderberry syrup in almost a year.

It used to be something I kept in regular rotation, and always suring the during colder months. Life got insane, we moved so many times, and it slowly disappeared from our routine without me really noticing. I made a batch, started giving it to them daily again, and the constant illness stopped. Not gradually. Not over weeks. It stopped.

That was my reminder.

*This post contains a couple affiliate links to items I use daily and love! See disclosure here.*

Why Elderberry Syrup Matters

Elderberry has a long history of use for immune support, especially during times when viruses are circulating heavily. It’s not about avoiding every illness forever, but about helping the body respond better and recover faster.

When elderberry syrup is used consistently, many families notice:

• Fewer illnesses
• Shorter duration of symptoms
• Better overall resilience during the sick season

In our case, the constant cycle broke once it was back in our routine. I was suprised because usually it’s important to build that up in your system for a while before it works.

But I also add other immune boosting things to it so that may have helped it kick into gear so fast.

Why Making It Yourself Makes a Difference

There’s a big difference between DIY elderberry syrup and many store-bought versions. I used store bought for years, but with 3 kids, that got really expensive!

When you make it yourself:

• You control the concentration
• You choose the quality of ingredients
• You avoid unnecessary fillers and dyes
• You know exactly what your kids are getting

Some store-bought syrups are mostly sugar with very little actual elderberry. Others are expensive and still watered down. DIY keeps it simple and effective.

Consistency Is the Real Key

This is the part people skip.

Elderberry works best when it’s used before things spiral, not just once everyone is already sick. When I stopped making it, we noticed. When I started again, we noticed that too.

It became clear that this wasn’t about adding something new, it was about returning to something that already worked.

My DIY Elderberry Syrup Recipe

Ingredients:

• 4 cups of water
• 1 cup of dried elderberries
• 1 lb of raw unfiltered honey
• 3 tbsp of vitamin C powder
• 2 cinnamon sticks (or 2 tbsp cinnamon powder)
• 1 tbsp fresh ginger or dried ginger
• 1/8 cup star anise
• Herbfarm Super Echinacea
• Vitamin D Tincture
• Optional: 1 tsp cloves

DIRECTIONS:

1. Add the water, elderberries, cinnamon sticks, star anise, ginger, and cloves if you are using them to a pot and bring it to a boil. Once boiling reduce the temperature by half and boil for 45 minutes with the lid on.
2. Allow the liquid to cool and strain into a very large jar or bowl.
3. Now add in the honey, vitamin C powder, Vitamin D (I put in appx. 4x the recommended amount estimating that a dose of this will be appx a tablespoon. Vitamin D supplements are very difficult to absorb. Getting sunlight is key! But a boost here is good too.) and echinacea (The full bottle). You want to add these after boiling to preserve all the beneficial properties in them. Stir with a wooden or plastic spoon.
4. Place into jars and store in the fridge. They freeze just fine if you can’t use them all. We typically keep one in the fridge and store a couple in the freezer.
5. Take 1 tbsp per day consistently.

Some Tips for Making This Syrup

You can always make it thicker or sweeter with more honey.

You can also sweeten it with stevia.

If it’s too tangy for your little kids, reduce the vitamin C by a tablespoon.

Enjoy and try to take it regularly! It works best when not just used for being sick, it’s preventative and builds your immune system.

The post The Benefits of DIY Elderberry Syrup appeared first on The Perfect Pregnancy Plan.

Osteoporosis is actually a metabolic bone disease. We are always breaking down and making new bone (just as we do with all cells in our body). Osteoporosis occurs where there is an imbalance in the creation and destruction of bone cells.

This allows the bone to be broken down faster than it can be created.

The imbalance that causes osteoporosis is directly influenced by:

• vitamins and minerals
• hormones
• inflammation
• stress
• gut health
• nutrient absorption
• nervous system tone
• and even how safe your brain perceives your environment to be.

In this article, we’ll cover:

• What osteoporosis really is
• Why it’s not just about calcium
• How inflammation, menopause, stress, and chronic illness contribute
• The most effective supplements (from a functional perspective)
• Why an alkaline, mineral-rich diet matters
• Exercise strategies that actually stimulate bone
• Powerful alternative therapies like PEMF technology
• And why brain retraining may be one of the most overlooked tools in chronic bone loss

What Is Osteoporosis?

Osteoporosis literally means “porous bone.”

Bone is living tissue. It constantly remodels through two types of cells:

• Osteoclasts (break down bone)
• Osteoblasts (build new bone)

When the speed of breakdown surpasses the speed of rebuilding, bone becomes less dense and more fragile.

According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis, and another 44 million have low bone density

But bone density is only part of the story.

Bone is made of:

• A collagen matrix (about 30–35%)
• Minerals (calcium, phosphorus, magnesium, etc.)

If the collagen scaffold weakens or inflammation disrupts remodeling, bone quality begins to decline, even before density numbers look severe.

Common Causes of Osteoporosis

It’s Not Just About Calcium.

Yes, calcium matters. But research has shown that calcium supplementation alone does not reliably prevent fractures. Calcium is the key mineral component in the building structure of bones, but bones are comprised of many minerals, and they all play a vital role in keeping them strong.

Bone loss is rarely due to calcium deficiency alone.

Inflammation

Chronic inflammation increases cytokines that stimulate osteoclast activity. That means that inflammation activates the cells that break down bone tissue. Excess or chronic inflammation in the body causes an increase in cytokines, which directly stimulate osteoclast activity, which the osteoblasts struggle to keep up with.

Conditions like autoimmune diseases, Type-2 diabetes, gastointestinal diseases, Lyme and related diseases, mold toxicity, arthritis, and metabolic syndrome all increase bone breakdown.

Menopause & Estrogen Decline

Estrogen plays a critical role in suppressing bone resorption. After menopause, bone loss accelerates rapidly.

Studies confirm that estrogen deficiency increases osteoclast activity and decreases collagen formation. This is a perfect recipe for osteoporosis.

Chronic Stress & Cortisol

Long-term elevated cortisol is catabolic. It breaks down muscle and bone. Stress is one of the most underestimated contributors to osteoporosis.

Low Muscle Mass

Bone responds to load. Without resistance, it weakens. This is a well known and heavily proven aspect of bone density loss. Conversely, bone density can be increased again by increasing muscle mass.

Walking is not enough. Bone requires resistance training of some sort to maintain density.

How Supplements Can Help Osteoporosis

Supplements support:

• Collagen matrix repair
• Mineral retention
• Hormone balance
• Inflammation reduction
• Cellular energy production

But supplements alone are not enough.

Without:

• Resistance training
• Nervous system regulation
• Adequate protein
• Anti-inflammatory diet

You’re only addressing part of the equation with supplements but it is a solid place to begin. Let’s walk through the most important supplements.

Collagen Peptides

Bone is one-third collagen.

Hydrolyzed collagen peptides have been shown to improve bone mineral density in postmenopausal women.

When consumed, collagen doesn’t directly increase your collagen levels. Instead, the body breaks it down into amino acids and peptides. After traveling throughout the body, they are then used to rebuild tissues.

This may rebuild bone, joints, skin, or other body parts. You don’t get to select where the building blocks of collagen go when you take a supplement, so it is a good idea to take a higher dose so that your body can repair all systems.

Collagen provides glycine and proline, which stimulate osteoblast activity and strengthen the bone matrix.

Recommended: 10–15 g daily with vitamin C. If not taken with enough vitamin C your body cannot synthesize the collagen peptides into new collagen. Vitamin C is an essential part of that process.

Many studies have shown a significant increase in collagen production throughout multiple body systems, including but not limited to bone, tendons, and ligaments, when vitamin C intake was adequate.

Here is a very clean high quality collagen that has the perfect amount of protein and collagen to help your body build bone.

Vitamin D3 + K2

Vitamin D improves calcium absorption, which is essential to maintaining strong bones. Vitamin K2 directs calcium into bone rather than arteries.

A systematic review showed that vitamin K2 may improve bone density and reduce fracture risk.

These two work synergistically, and it is important to be sure your levels of these vitamins and minerals are adequate. If you are unsure, this should be verified with a blood or hair mineral analysis.

Get a great dose of easily absorbed calcium and magnesium along with vitamin D in these bone support supplements I highly recommend become part of your daily routine.

Magnesium

Magnesium is required for vitamin D activation and bone mineralization.

Adequate magnseium intake has been linked to higher bone density. Levels of all four of these nutrients must be in balance to maintain dense bones.

The balance of minerals is just as important as having enough of each when it comes to maintaining bone density. Hair mineral analysis can tell you whether or not they are in balance.

Boron

Boron supports vitamin D metabolism, reduces urinary calcium loss, and may increase estradiol levels in postmenopausal women (Environmental Health Perspectives.)

It’s a small mineral with big influence. This is included in the trace minerals beklow but if you wanted a different supplement than the one I suggest below, this mineral is important enough to mention here!

Trace Minerals

Modern soil depletion means many people are deficient in trace minerals essential for bone remodeling. Silica, zinc, copper, and manganese all play supportive roles in bone density as well.

These trace minerals are high quality clean, and my favorite trusted brand. They also include the Boron from above.

Protein Sufficiency

Undereating protein accelerates bone loss. A higher protein intake is associated with improved bone health in older adults (American Journal of Clinical Nutrition).

Collagen counts, but overall protein intake matters too. Your protein can come from protein powders, collagen powders, plant sources, and animal sources as well.

Know that animal sources are more acidic and some believe that maintaining high alkalinity may help maintain denser bones. For this reason, you may want to learn into more plant based proteins while rebuilding bone mass.

If you are adding in a protein powder be sure it is clean and free from added junk. Many protein powders promoted as healthy are a far cry from it. Ora Organic’s So Lean and So Clean, Thorne’s protein powders, and even Vega all-in-one protein are great options.

The Powerful Effects of Resistance Training on Bone Density

If there were one “non-supplement supplement” for osteoporosis, it would be resistance training. It is really the most important lifestyle change that you can make to increase bone density.

Bone is living tissue that responds to load. When mechanical stress is placed on bone, it stimulates osteoblasts (bone-building cells) to lay down new matrix. Without that stimulus, bone gradually weakens. Basically how your muscles work by rebuilding when stimulated with load, bones do the same thing.

This principle is called mechanotransduction, the process by which cells convert mechanical force into biochemical signals.

In other words:

Bones grow when they are challenged.

Why Walking Isn’t Enough

Walking is excellent for cardiovascular health, but it typically does not provide enough load to significantly increase bone density, especially in postmenopausal women. There NEEDS to be resistance training in your routine.

You do not have to be lifting body-builder amounts. You DO need to be stressing your body in a good way.

Studies show that higher-intensity resistance and impact training produce measurable improvements in bone density and strength (Journal of Bone and Mineral Research: ).

One landmark trial, the LIFTMOR study, demonstrated that supervised high-intensity resistance training improved bone mineral density in postmenopausal women with low bone mass. This has been tested again and again and is a proven strategy for rebuilding bone density when combined with the right minerals and supplements.

What Types of Resistance Help Most?

• Weight training (free weights or machines)
• Resistance bands
• Bodyweight exercises (squats, lunges, push-ups)
• Isometric holds
• Weighted step-ups
• Deadlifts (when appropriate and supervised)

Even low-to-moderate resistance performed consistently can stimulate bone when done progressively.

For beginners, those with chronic ailments, or those with very low bone density begin with:

• Light resistance bands
• Wall sits
• Seated leg presses
• Supported squats

Use your larger muscle groups like your thighs and butt to build muscle faster in the beginning if possible.

Muscle and Bone Are Metabolically Connected

Muscle mass directly influences bone density. The stronger the muscle pull on bone, the stronger the bone adapts.

Low muscle mass (sarcopenia) significantly increases fracture risk. That’s why protein intake and resistance training must go hand in hand.

Research confirms that combined protein intake and resistance exercise improves bone health outcomes in older adults.

Resistance Training Also Reduces Inflammation

Beyond mechanical loading, resistance training improves:

• Insulin sensitivity
• Growth hormone signaling
• Sleep quality
• Mood
• Mitochondrial function

All of which indirectly support bone remodeling.

You do NOT need to hit the gyum for an hour a day to significantly impact bone health. Begin with 20 minutes 3x a week and increase as you can.

Powerful Alternative Therapies for Osteoporosis

Many coaches and medical professionals will stop right there when helping you increase your bone density. As a holistic health coach… I won’t!

There are more tools at your disposal and more components that can contribute to bone loss (that actually contribute a lot!) that cannot be ignored.

Even with taking all the right supplements and exercise if chronic inflammation, stress, and and the nervous system are not addressed long term results will be hindered and short term results will be limited.

PEMF Technology & The Resona Vibe

Pulsed Electromagnetic Field (PEMF) therapy has been studied for bone healing and osteoporosis.

Studies show PEMF can:

• Stimulate osteoblast activity
• Improve bone density
• Enhance fracture healing

A many clinical studies have found that PEMF improved bone density in postmenopausal osteoporosis patients.

Frequencies used in studies often range between 5–50 Hz for bone stimulation.

The Resona Vibe uses PEMF frequencies aimed at reducing inflammation, calming the nervous system, and supporting tissue repair.

Reducing inflammation and improving vagal tone creates an internal environment more favorable for bone rebuilding.

It is a small and light personal device that you can hang around your neck or place in your pocket that you do not even feel that helps balance your body so that it can heal itself. Frequency goes right into every cell in your body and allows them to work more optimally.

When using frequency devices be sure that you are taking high quality electrolytes daily. It really helps your cells better absorb and ultilize the electromagnetix frequencies.

I also offer kinetic muscle testing to personalize supplement protocols based on what your body is signaling at that time, whether through which levels of PEMF are needed or which nutritional support your body wants at any given time.

There are SO many scientific studies on the use of PEMF for reversing bone loss all with wonderful results. If you want to read further check out these articles.

• Pulsed Electromagnetic Field Promotes Bone Anabolism in Postmenopausal Osteoporosis
• Promoting Bone Health With PEMF Therapy for Osteoporosis
• Pulsed Electromagnetic Fields May Be Effective for the Management of Primary Osteoporosis

Neuroplasticity “Brain” Retraining

Chronic illness and chronic inflammation are often tied to a dysregulated nervous system. This is not your fault nor does it invalidate your chronic conditions and the symptoms you suffer from.

Bone health does not exist in isolation from the brain so it is absolutely connected to the health of your nervous system.

Persistent sympathetic activation (which is the state that nervous system disregulation keeps your body in at all times) elevates cortisol, which increases bone breakdown.

When you first begin studying nervous system disregulation or a brain retraining program you may feel that they are saying that you do not have the diseases and disorders that you suffer from. That is not the premise at all.

Instead because of the diseases and symptoms that you have suffered from your body gets stuck following the same patterns it’s familiar with. If you body senses a familiar sensation (be it a twinge in your neck, a chemical scent, or the raising of a voice) that has caused you be unsafe in the past it sets off a cascade of events within your body.

Shooting out hormones, histamines, emotions, and more that are completely outside of your control. Following the same electrical pathways that it has in the past and your body will follow the same patterns. The same symptoms will occur, even when the trigger isn’t the same, your body perceives it happening and does what it has become accustomed to do.

Even when your diseases or disorders are dormant or in remission, you can still be symptomatic for this reason. If your body is always causing inflammation because it knows no other way, osteoclast production will increase, and osteoblast production will wane.

Neuroplasticity programs aim to rewire stress responses and reduce inflammatory signaling. Stopping the inflammation and mast cell problems that increase bone reabsoption causing their fragility.

There are many powerful tools on the market for brain retraining. Here are my top suggestions.

Gupta Program

The Gupta Program was originally developed for chronic fatigue and environmental sensitivities. Its foundation is amygdala retraining.

Core Method:

• Interrupting conditioned fear responses
• Rewiring limbic system overactivation
• Visualization practices
• Emotional regulation techniques
• Structured daily repetition

The theory is that chronic illness often involves maladaptive neural loops where the brain continues to signal danger long after the initial trigger.

By reducing amygdala overactivation, many users report:

• Reduced inflammatory flares
• Improved energy
• Improved tolerance to stress

For someone with osteoporosis tied to chronic inflammatory illness (Lyme, mold, autoimmune patterns), calming limbic activation may reduce the inflammatory burden contributing to bone loss.

Gupta tends to be:

• More structured
• Cognitive-focused
• Visualization-heavy
• Suitable for those who like clear daily exercises

This was my favorite program that I’ve done. It resonates with me well and changed my life in a mere month (improvements continued after that as well). You can try a large portion of the program for free and learn a lot about brain retraining right now at the Gupta Program.

DNRS (Dynamic Neural Retraining System)

DNRS is similar in premise but highly structured in execution. It’s very analytical and if you are too you may love this program. It is straightforward and I believe the best selling brain retraining program.

Core Method:

• Daily 1-hour retraining practice
• Specific scripted rounds
• Emotional induction techniques
• Pattern interruption
• Visualization and positive memory recall

DNRS places strong emphasis on consistency and repetition to rewire neural circuits.

It is particularly popular among those with:

• Mold illness
• Multiple chemical sensitivity
• Chronic fatigue
• Autoimmune symptoms

From a physiological perspective, reducing chronic limbic activation may:

• Lower sympathetic output
• Decrease cortisol
• Improve vagal tone
• Reduce inflammatory signaling

DNRS is often described as:

• More intensive
• More disciplined
• Best for those who thrive on structured protocol

It’s been proven effective for decades. Try DNRS free for a week and learn A TON for free about nervous system disregulation and brain retraining for free to begin.

Primal Trust

Primal Trust integrates brain retraining with somatic healing and trauma-informed nervous system work. This program has risen in popularity especially among those with mold illness in recent years.

Part of that reason is that they offer multiple options for membership. While Gupta and DNRS you must buy the full porogram upfront Primal Trust is a monthly membership at appx. $99 per month or a discount for a 6 month membership. Some people prefer this, but the other two are lifetime membership for one price so it depends on your current financial situation which is better.

Core Method:

• Vagus nerve exercises
• Somatic experiencing techniques
• Trauma resolution
• Breathwork
• Polyvagal theory integration
• Brain retraining modules

Unlike Gupta and DNRS, which are more purely cognitive retraining models, Primal Trust includes body-based regulation.

For older adults, especially those with long histories of stress or trauma, this can be powerful.

Why this matters for bone:

Vagus nerve activation is associated with:

• Reduced inflammatory cytokines
• Improved autonomic balance
• Better sleep quality

Inflammation and sleep both strongly influence bone remodeling.

Primal Trust tends to be:

• More holistic
• More body-centered
• Slower paced
• Trauma-informed

Check out the different levels of membership available for Primal Trust.

Wrapping Up a Holistic Approach to Osteoporosis

Osteoporosis is not a calcium deficiency; it is a whole body terrain issue.

It is influenced by:

• Hormones
• Inflammation
• Diet quality
• Mineral balance
• Muscle mass
• Nervous system regulation
• Cellular energy

Supplements rebuild the matrix and improve mineral placement. Resistance exercise tells bone to grow. PEMF and nervous system therapies reduce inflammatory burden.

When you address bone health from multiple angles, you create a true regenerative environment. That’s the difference between managing numbers on a DEXA scan — and rebuilding resilience from the inside out.

The post Best Supplements for Osteoporosis with a Holistic Approach appeared first on The Perfect Pregnancy Plan.

This period, spanning from conception to week 12, is often characterized by a multitude of physical and emotional adjustments, from morning sickness to heightened emotions. Honestly, most of them aren’t extremely pleasant.

The first trimester is known for being a struggle on many levels, though it is a time for excitement as well. There are many things you can adjust and do within the first trimester to improve the health of your baby, the comfort of yourself, and beyond.

Why These First Trimester Pregnancy Tips are Imperative

The first trimester of pregnancy marks the initial stage of gestation, which lasts approximately 3 months, from conception through week 12.

It’s a critical period characterized by rapid development and adjustment for both the mother and the developing baby. Prenatal health during this time is of paramount importance due to the foundational processes occurring within the body.

Although the embryo has just barely implanted in the uterine lining, it almost immediately begins to form vital organs and structures. We’ve always known that the mother’s nutritional status, lifestyle choices, and overall well-being play a crucial role in supporting optimal fetal growth and development, but until recent years we didn’t know HOW imperative maternal health really is.

Through the studies of epigenetics during pregnancy we now know that what you eat and whether or not you exercise throughout your pregnancy can actually program the expression of your baby’s genes. That doesn’t mean that you are changing the genetic makeup of your child, but that you have the ability to”turn on” good genes and “turn off” bad genes in your child through your choices while pregnant.

This trimester lays the groundwork for the entire pregnancy journey, making it essential to establish healthy habits early on.

Common First Trimester Symptoms

The first trimester is often accompanied by a range of challenging symptoms, including morning sickness, fatigue, mood swings, and heightened sensitivity to smells.

Nausea and vomiting, in particular, can be debilitating for some women, impacting their ability to maintain proper nutrition and hydration. Furthermore, the emotional and psychological adjustments to the realities of pregnancy, such as fears about miscarriage or concerns about the future, can add additional stress to this already demanding period.

The tips provided offer practical strategies to best handle the challenges of the first trimester and promote overall well-being for both mother and baby from the very start of the pregnancy.

By focusing on aspects such as nutrition, hydration, rest, stress management, and prenatal care, these recommendations aim to address common concerns and alleviate discomforts experienced during this time.

As a mother of three myself I know that despite our best efforts some days in this trimester we are barely going to get off the couch. Some days we will be puking up anything of nutritional substance that we eat. Some days taking our prenatal vitamin might be the only good for you thing we do. That’s ok, do the best you can each day and it will all add up.

30 Tips for the First Trimester of Pregnancy from a Mom of 3

Take prenatal vitamins: Prenatal vitamins provide essential nutrients like folate (you may have heard it called “folic acid.” Learn the difference between folate and folic acid now because it’s really important for first trimester health for your baby… imperative info to know.), which help prevent birth defects like spina bifida.

Stay hydrated: Proper hydration is vital for the mother’s health and the baby’s development, aiding in circulation and digestion. Plus when vomiting, you need to pay extra attention here. Here are lots of healthy pregnancy drinks to try.

Eat small, frequent meals: This can help manage nausea and prevent low blood sugar levels, which can lead to dizziness and fatigue.

Listen to your body: Pay attention to your body’s signals and rest when needed. Your body is working hard to support the growth of your baby.

Get plenty of rest: Fatigue is common during the first trimester due to hormonal changes and increased energy demands. I feel that each subsequent pregnancy becomes more exhausting (I’m sure because you are chasing after children already)

Avoid too much caffeine: High levels of caffeine can be harmful to you and baby. Opt for decaffeinated beverages or limit your intake to 200mg per day. People used to tell pregnant woman not to drink caffeine at all, a cup or two of coffee a day has been shown to be just fine though. Which can be helpful in this exhausting time.

Limit exposure to harmful substances: Of course avoid alcohol, smoking, and recreational drugs, as they can harm your baby’s development. But also there are thousands of harmful substances we come in contact with daily, learn how to limit your exposure to harmful chemicals while pregnant.

Stay active: Gentle exercise like walking or prenatal yoga can improve circulation, reduce stress, and promote overall well-being. In fact, following a dedicated prenatal fitness plan has been shown to change your baby on a genetic level for the better!

Manage stress: High levels of stress can negatively impact both the mother and the baby. Practice relaxation techniques like deep breathing or meditation. This can be helpful from now right up through labor and delivery with hypnobirthing.

Educate yourself: Take prenatal classes or read reputable books about pregnancy and childbirth to prepare for the journey ahead. The Perfect Pregnancy Plan is the most up-to-date and advanced prenatal nutrition and fitness program as of 2024.

See your healthcare provider: See your doctor and get a professional pregnancy test done. From there, regular prenatal check-ups are essential for monitoring your health and the baby’s development. Don’t hesitate to ask questions or voice any concerns.

Avoid raw or undercooked foods: To prevent foodborne illnesses like listeriosis, steer clear of sushi, unpasteurized dairy products, and undercooked meats.

Stay cool: Pregnancy can increase your body temperature, so avoid long durations in hot tubs, saunas, and excessive heat exposure, which can be harmful to the baby.

Practice good hygiene: Wash your hands frequently, especially before handling food, to reduce the risk of infections.

Take naps: If you’re feeling tired during the day, don’t hesitate to take short naps to recharge.

Stay connected: Share your pregnancy journey with your partner, family, and friends for emotional support. It can be tough, lean in.

Eat a balanced diet: Focus on whole foods rich in nutrients like fruits, vegetables, lean proteins, and whole grains to support your baby’s growth and development. 5 foods to include in your prenatal diet plan for optimal fetal development.

Stay informed about medications: Consult your healthcare provider before taking any medications, including over-the-counter and herbal remedies, as some may not be safe during pregnancy. Even Tylenol is now shown to be unsafe.

Wear comfortable clothing: Even in the first trimester there may be changes to your body, you may gain or even lose weight, and there will most likely be bloating and stomach discomfort. Focus on comfort as much as possible.

Stay away from cat litter: Toxoplasmosis, a parasite found in cat feces, can be harmful to the baby. It’s now been shown that this risk is next to nothing, but letting someone else handle the litter box or just being sure to do it daily so that the feces doesn’t dry out and particles can’t become airborne when changing the litter will keep you safe.

Avoid heavy lifting: Protect your back by avoiding lifting heavy objects, which can strain your muscles and increase the risk of injury. Use your legs for lifting.

Stay mindful of your posture: Maintain good posture to alleviate back pain and strain on your muscles as your belly grows. The Perfect Pregnancy Fitness Plan is a 40 weeks fitness plan with exercises each week that address strengthening the exact parts of your body you need to support your growing belly.

Stay informed about vaccinations: Discuss with your healthcare provider which vaccinations are safe during pregnancy to protect both you and your baby from preventable diseases.

Stay away from secondhand smoke: Exposure to secondhand smoke can increase the risk of complications during pregnancy, such as low birth weight and premature birth. If you smoke, it’s time to quit.

Stay connected with other pregnant women: Joining support groups or online communities can provide valuable information, advice, and camaraderie.

Keep track of your symptoms: Note any changes or concerns you experience and discuss them with your healthcare provider during your prenatal appointments.

Limit exposure to chemicals: Minimize exposure to household cleaners, pesticides, and other chemicals that could potentially harm the developing baby.

Stay informed about genetic testing: Discuss with your healthcare provider whether genetic testing is recommended for you based on your medical history and family background.

Practice pelvic floor exercises: Strengthening your pelvic floor muscles can help prevent urinary incontinence and prepare your body for childbirth. The Perfect Pregnancy Fitness Plan tackles that of course too. So important.

Enjoy the journey: Despite the challenges, pregnancy is a beautiful and transformative experience. Embrace the changes happening to your body and cherish the moments of anticipation and excitement as you prepare to welcome your little one into the world.

The post 30 Tips for the First Trimester of Pregnancy from a Mom of 3 appeared first on The Perfect Pregnancy Plan.

Apart from the obvious changes in your hormone levels and body shape, you can also experience changes in your skin’s overall texture and appearance when you are pregnant. Some expecting moms can develop pigmentation both on the face and body, while others may deal with persistent breakouts.

That’s why it’s important to curate a dedicated skincare routine that can address the changes your body may be going through during the prenatal period. There are some tips that you should follow with your skincare routine during pregnancy for your baby’s and your own health that I will share with you as well.

**This post might contain affiliate links to items that I am confident will benefit you immensely. Please read the full disclosure here.**

Ingredients to Avoid in Your Prenatal Skincare Routine

Before getting into the specifics, it’s important to keep in mind that certain skincare ingredients will be absorbed by your skin, which in turn can affect your baby’s growth.

This doesn’t necessarily mean that you have to begin throwing out all the products you used to use, however. Just make sure to check the ingredient list for any of the prohibited components listed below:

• Retinol and retinoids
• Certain essential oils
• Hydroquinone
• Salicylic acid 
• Formaldehyde
• Phthalates
• Oxybenzone and avobenzone

While these ingredients are some of the more common ones to avoid, it’s also best to consult with your own OB-GYN for any additional products you may need to remove from your routine.

So so many of our toiletries are actually filled with harmful chemicals. Learn how to easily remove most toxins that are not safe for pregnancy from your daily routine.

Alternatively, you can also make use of organic beauty products which are less likely to contain parabens and other toxins harmful to your little one’s development.

Now that you know what products you need to steer clear of, it’s time to take a quick look at what you can do to give your skin that natural pregnancy glow.

Top 5 Tips for Proper Prenatal Skincare

1. Focus on sun protection

Your skin becomes more sensitive to sun exposure during pregnancy. This leaves you more susceptible to concerns like sunburn, rashes, and chloasma, which causes dark patches to appear on areas of your skin that are constantly exposed to sunlight during pregnancy. Because of this, it’s crucial to pack on sun protection any time you’re heading out or even when you’re simply lounging around at home.

You can make use of protective gear, such as hats and tops with long sleeves to minimize your exposure to the sun. Experts highly recommend that you use sunscreen, even while pregnant, to protect yourself from harmful UVA and UVB rays.

Ideally, you would want to use physical or mineral sunscreens rather than chemical sunscreens as the latter typically contain oxybenzone (along with literally dozens of other chemicals) — one of the previously mentioned components to avoid.

Look for a sunscreen containing zinc and as few words that you cannot pronounce as possible.

2. Be mindful of your diet

This is where the phrase “beauty from the inside out” should be taken a little more literally. While your food intake helps ensure your baby’s nutrition, it’s also a great way for your body to absorb the necessary nutrients to liven up your skin and care for your complexion.  

Many women opt to infuse their water with fruits and veggies while pregnant to help get their extra dose of vitamins while remaining hydrated. For example, fruits like oranges and lemons are a great source of Vitamin C, which are necessary for your little one’s immune system. Not only that, but this is also a powerful ingredient that can calm inflammation and active acne.

Whole grains, such as oatmeal and brown rice, are also packed with fibers and minerals necessary to support a healthy pregnancy.  They’re also known to improve skin elasticity and protect your skin from environmental aggressors that can cause irritation. 

3. Pack on the moisture

Some of the most common skin issues expecting mothers deal with during pregnancy are dry skin and the appearance of stretch marks. In order to reduce the occurrence of these concerns, it’s important to make sure your skin gets enough hydration and moisture.

Coconut oil and shea butter are some natural options that are proven to soothe and nourish your skin. You can also opt to use aloe vera if your skin is extra dry and itchy as it has calming properties that make it ideal for treating inflammation. It’s recommended that you massage any of these moisturizing products at least twice a day and reapply throughout the day when needed.

4. Use gentle exfoliants

You may experience a buildup of dead skin cells while pregnant. While your first instinct may be to scrub more often and with more force, you need to remember that your skin becomes much more sensitive during this period of change. It’s much better to make use of natural exfoliants that can get the job done without risking abrasions.

Some pregnancy-safe options are baking soda and witch hazel. You can also use a soft washcloth if you prefer using something readily available. Dermatologists recommend that you only make use of these once a week or once every two weeks to avoid over-exfoliation, which can worsen any dryness or irritation you may be experiencing.

5. Get enough rest

While you may think that sleep has no direct effect on your skin, it plays a large role in maintaining your complexion. As you sleep, your body produces collagen, which is a key component in keeping your skin supple and hydrated. This also minimizes the appearance of wrinkles, which can quickly develop during your pregnancy. Getting enough shut-eye can also reduce puffiness and dark under-eye circles. 

It’s highly recommended that you get at least 7 to 9 hours of sleep to produce enough collagen that will give you that healthy glow you’re looking for. Make sure to sleep in the proper position, as well, with your body lying sideways on your left if possible and your head slightly elevated. 

Wrapping up Skin Care Tips for Pregnancy

While you may have some concerns over some unexpected changes to your skin during your pregnancy, it’s important to keep in mind that these issues aren’t irreversible.

You simply need to make a few tweaks to your routine in order to tailor it to your needs while also keeping your baby’s health in mind.  With some proper care and the right mix of pregnancy-safe ingredients, you can keep your skin as radiant as ever. 

The post 5 Prenatal Skincare Tips to Use During Your Pregnancy appeared first on The Perfect Pregnancy Plan.

An exercise ball, also known as a stability ball or birthing ball, can be used for a variety of exercises and activities that will help keep you healthy and comfortable during your pregnancy.

In this blog post, we will discuss everything you want to know about exercise balls and pregnancy including how to use them during pregnancy and the benefits they offer.

We will also share some safe exercises to do on a stability ball during your prenatal fitness plan, explain how to effectively use a birthing ball during labor, and even teach you how valuable a stability ball can become in your life after your baby is born.

**This post might contain affiliate links to items I own and love and feel will benefit you immensely. Read full disclosure here.**

Can You Use an Exercise Ball While Pregnant?

The short answer is yes! Exercise balls are perfectly safe to use during pregnancy as long as you follow a few simple guidelines. Also if you have a high-risk pregnancy or any concerns, please first check with your trusted prenatal doctor or midwife to be sure that using an exercise ball during pregnancy is right for you.

First, make sure that the exercise ball you purchase is the right size for your height.

When sitting on the ball, your knees should be bent at a 90-degree angle and your thighs should be parallel to the ground. Must exercise balls are measured in centimeters and come in increments of 10 centimeters starting at 45 cm and going up to 75cm.

You can find exercise balls at most sporting goods stores or online. I recommend getting a professional-grade ball that is made from anti-burst material. But don’t worry, even an anti-burst ball is super cheap. You can get a good quality exercise ball for around $15 on Amazon or in most stores.

I just buy mine on Amazon these days as it is such an essential piece of equipment in our household. Is it because I’m pregnant?

Nope, not anymore! Read on to find out how a simple exercise ball can be helpful from pregnancy through postpartum (where I’m at).

Second, when you are using the exercise ball during pregnancy, make sure that it is firm.

Though you might not feel it at first, when using an exercise ball for bouncing that is not inflated enough, you will put too much pressure on your spine. Over time this can cause pain or even lead to injury.

Third, avoid balancing exercises on a ball during pregnancy.

There are many balance exercises that you will find when looking up different exercises to do on an exercise ball. Many challenge your balance, which is why they are also referred to as stability balls.

While there are many pregnancy-safe exercises you can do on your exercise ball during pregnancy (as we will share later on) avoid those that challenge your balance too much.

Your balance is already compromised throughout your entire pregnancy, balancing on a ball is likely too difficult. You want to avoid any exercise that may cause you to lose your balance and possibly fall during pregnancy.

And finally, listen to your body!

As with any prenatal exercise, this is always the number one rule. If at any time you feel dizzy, nauseous, or lightheaded while using the exercise ball, please sit down and rest.

If it is causing your joints to hurt stop using the exercise ball in whichever manner you were. If something feels “wrong” modify or stop.

What’s the Difference Between an Exercise Ball and a Birthing Ball?

An exercise ball is an inflatable ball that you can use for a variety of exercises. They are usually big enough to sit on as if you are sitting in a chair but there are mini exercise balls as well.

Exercise balls go by a variety of names including but not limited to:

• Swiss balls
• fitness balls
• yoga balls
• Pilates balls
• balance balls
• body balls
• birth balls
• Pezzi balls
• fitness balls
• gym balls
• physio balls

An exercise ball challenges your balance and helps improve your posture, flexibility, and core strength.

What is a birthing ball?

A birthing ball is simply an exercise ball that is used during pregnancy and labor to help with positioning and comfort.

It is the exact same thing as an exercise ball, simply marketed differently. Not a bit of difference between them

There is a second type of birthing ball called a peanut as well that takes on the shape of a, well you guessed it, peanut. But that isn’t a birthing “ball” per se.

Pregnancy Ball Exercises

You can definitely incorporate ball workouts into your prenatal fitness plan. The overall best prenatal fitness plan is The Perfect Pregnancy Fitness Plan. It is a full 40-week workout plan designed with a pregnant woman’s changing body in mind.

It is the only prenatal fitness program that addresses all the changes and weaknesses your body is going to encounter throughout your pregnancy and focuses on strengthening them before they become weak, from your pelvic floor to your back!

The Perfect Pregnancy Fitness Plan can help you have a more comfortable and fit pregnancy (and helps you grow a healthier baby… learn more here).

Exercise Ball Abdominal Bracing

Sit straight up on your exercise ball with your feet flat on the floor, and be sure that there isn’t too much of a curve in your lower back. If you feel there is, roll your hips slightly forward on the ball.

Take a deep breath in and allow your stomach to extend. As you exhale squeeze your stomach muscles in as tightly as you can, and try to suck your belly button inward and upwards.

You should feel a tightening along the sides of your abdomen. If you don’t try rotating your hips slightly forward to flatten your lower back more and repeat.

Hold for a count of ten before releasing. If you count out loud while holding your core tightly you will remember to breathe.

Repeat in sets of 10.

Super Pregnancy Exercise Ball Bridges

This exercise is perfect for your butt and hamstrings and even helps strengthen your pelvic floor!

Start by lying on your back against and slightly over the ball with feet flat on the ground and shoulder-width apart.

Rotate your hips slightly upward, reducing the curve in your lower back and engaging your deep core. While maintaining this position you press through your heels to raise your hips upwards until your thighs and torso are in line with each other.

You should feel your glutes and hamstrings working hard to press your body upward. Pause for a moment at the top of the exercise and perform a kegel and then slowly lower yourself back to the starting position and relax.

Repeat 15 times.

Stability Ball Wall Squat

This exercise is perfect for your quads, glutes, and core!

Start by placing an exercise ball against a wall. Then stand with feet shoulder-width apart and the exercise ball at the small of your back.

Press your lower back into the ball as you bend your knees to lower yourself into a squatting position. Allow the ball to roll upwards as you roll downwards. Keep your knees behind your toes and make sure not to let your knees cave in toward each other.

You should feel your quads and glutes working as you squat down. Pause for a moment at the bottom of the exercise and then press through your heels to raise yourself back up to the starting position.

Remember to keep your core tight as you perform this exercise by engaging your deep core muscles (your transverse abdominus).

Repeat 20 times.

Half Moon Ball Exercise for Pregnancy

This exercise is perfect for your obliques and core! You want to avoid abdominal workouts like planks and crunches during your pregnancy, but that does not mean exercising your core is off limits!

You want to focus on exercises that target your obliques and transverse abdominus for a pregnancy-safe core workout. That’s one thing I love about the Perfect Pregnancy Fitness Plan, it teaches you how to safely work your core and pelvic floor all throughout pregnancy to better support your baby so you have less pain, and less chance of getting a bad diastasis, and it even helps make labor easier!

Start with your knees on the floor sitting on your heels. Hold the exercise ball with both hands directly over your head.

Lower the ball to one side only as far as is comfortable and use your obliques to bring it back to the center.

Repeat on the other side.

Moving to the left then right is one rep. Do 10 reps.

Prenatal Core and Floor Ball Press

While sitting on your knees hold your exercise ball in both hands right in front of you.

Allow your stomach to fully extend as you inhale. Upon exhale press inward on the ball as hard as possible with control and do the abdominal bracing we mentioned before, by tightening your abdominal muscles and pulling your belly button in. At the same time perform a kegel and tighten up your pelvic floor.

This will feel as if you are engaging the muscles supporting your baby from your pelvis all the way to your ribs if you are doing it correctly.

If you find it too hard to perform a kegel in this position you can also do this exercise lying flat on your back with arms outstretched over you. However, if you are in the second half of your pregnancy you shouldn’t be lying flat on your back too much so in that case use a bolster.)

How Can You Use an Exercise Ball During Pregnancy for Labor?

There are a few different ways that you can use an exercise ball or a “birthing ball” for labor near the end of your pregnancy. From starting labor to progressing labor, a birthing ball can help along the way!

Using a Birthing Ball to Induce Labor

Near the end of your pregnancy, you are super uncomfortable and probably ready to try just about anything to speed up that baby coming out of you. At least that’s how I felt at 39 weeks every time.

There are many natural and safe methods (though some are just old wives’ tales) that can help bring labor on more quickly.

One factual method of inducing labor is bouncing on an exercise ball. You can do this any time, even while just relaxing and watching tv.

Simply spread your legs wide while sitting atop your birthing ball. Then bounce straight up and down. This position helps to prepare the body for labor, and help the baby shift into position, and the bouncing of the baby on the cervix may trigger labor to begin.

Using a Birthing Ball to Progress Labor

There can be times when labor progress slows or even stalls (With my 3rd baby I was in labor 2 full days, but it stalled out completely in the middle for almost 12 hours! But I didn’t try to speed it back up, I chose to sleep instead since I was up the entire previous night with contractions.)

You can progress labor by sitting atop your exercise ball in a wide-legged stance and slowly rotating on the ball. Change directions every so often.

Use an Exercise Ball for Labor Positions

If you are lucky enough to be laboring in a place where you can actively change positions, an exercise ball is a great tool to use!

You can use the ball to sit on during contractions. You can slump over on it, lean into your partner while sitting atop it, or simply sit and do your best to relax.

Or you can lean over the ball with your torso or just your arms while your knees are on the ground. Sort of crouched over the ball. I found this to be extremely helpful in the peak of transition. I leaned on the ball with my elbows so I could keep my hands hanging and relaxed over it.

How to Use an Exercise Ball After Baby

When planning what to buy for my third baby the was definitely no expensive rocking chair or glider on my list, nope. It was a new exercise ball.

When your baby is upset, nothing soothes them the way that bouncing on an exercise ball does. Not a glider, not a swing, nothing.

Why you might ask?

Bouncing on an exercise ball most closely resembles the bouncing they felt for 9 months in your womb. This is a great trick even for a colicky baby (which is actually how I first discovered it. Searching at my wits end to calm my colicky baby.)

But you have to remember to do it safely. Hold baby close and fully support their head. You really want to support all of them and hold them very closely.

Don’t bounce so vigorously that it becomes dangerous, no matter how long they have been crying, especially when they are very young.

Wrapping Up Exercise Balls and Pregnancy

An exercise ball can be a great tool to use during pregnancy for a variety of reasons. You can use it to help induce labor, progress labor, and use it in various positions during labor. It’s also a great way to work your core muscles safely throughout your pregnancy, and can even be a huge help in the postpartum period.

Do you have an exercise ball? What is your favorite way to use it?

Have you used a birthing ball during labor? What position did you find most helpful?

More Prenatal Exercise Posts You’ll Love

• Pilates and Pregnancy: Everything You Need to Know
• Yoga and the First Trimester: Everything You Need to Know
• Yoga and the Second Trimester: Everything You Need to Know
• Yoga and the Third Trimester: Everything You Need to Know
• HIIT and Pregnancy: Everything You Need to Know
• Swimming and Pregnancy: Everything You Need to Know

The post The Truth About Exercise Balls and Pregnancy: What You Need to Know appeared first on The Perfect Pregnancy Plan.

In this blog post, we will answer all of those questions and more. Swimming is an excellent form of exercise for pregnant women. It is low impact and helps to relieve pressure on the abdomen, joints, and veins. Swimming can also help alleviate varicose vein symptoms. So, if you are looking for a safe and healthy way to stay active during your pregnancy, swimming is a great option! Read on to learn more.

**This post might contain affiliate links to items I use and love and feel will benefit you immensely. Read full disclosure here.**

Is Swimming Safe During Pregnancy?

Yes, swimming is a safe and healthy form of exercise to do during pregnancy. In fact, swimming and water aerobics are often recommended by doctors as they are low impact and put minimal strain on the body.

Swimming is also a great way to stay cool in the summer months, heat feels really extra hot during pregnancy. However, there are a few things to keep in mind when swimming during pregnancy.

How to Swim Safely During Pregnancy

• First, avoid swimming in water that is too hot as this can cause overheating. It is not recommended to soak in hot tubs during pregnancy for fear it may hurt the baby.
• Second, be sure to drink plenty of fluids to stay hydrated. This is important all throughout pregnancy. Your requirement for water is a lot higher than it is normally. Honestly, you have to drink so much water it can get boring, so it’s great to know other drinks that enhance health during pregnancy (as well as the surprising drinks to avoid during pregnancy).
• And lastly, listen to your body and take a break if you feel tired or uncomfortable. While following a prenatal fitness plan is super important to positively enhance your baby’s genetics for their entire lives, listening to your body is the most important rule to follow throughout your entire prenatal fitness plan.

Other Forms of Exercise During Pregnancy

If you are curious about the safety of swimming during pregnancy there’s a great chance that you have questions about other forms of prenatal exercise. Great news! This post is part of a huge prenatal exercise series.

Learn about the safety and benefits of:

• Pilates During Pregnancy
• HIIT During Pregnancy
• Yoga in the First Trimester of Pregnancy
• Yoga in the Second Trimester of Pregnancy
• Yoga in the Third Trimester of Pregnancy

Learning ALL the details of the huge benefits of following a prenatal exercise routine is absolutely fascinating. Participating in a prenatal exercise plan can positively affect your baby’s genetics throughout their entire lives.

You can learn all about this is the best and most revolutionary prenatal workout plan: The Perfect Pregnancy [Fitness] Plan. It is a phenomenal 40 week prenatal workout program on it’s own but it also comes as a package deal with the most up-to-date prenatal nutrition plan as well.

You can learn more about the best prenatal workout plan for a more comfortable pregnancy and more healthy baby.

What Are The Benefits Of Swimming During Pregnancy?

There are many benefits of swimming during pregnancy. First, swimming is a low-impact form of exercise. This means that it is gentle on your body and joints. The further you progress into your pregnancy, the better low-impact exercises are for you so that you can continue exercising even when simply getting up off the couch becomes uncomfortable.

Second, swimming helps to relieve pressure on the veins in your legs. This is important because pregnant women are at a higher risk for developing varicose veins. (I got them from my abdomen to my ankle!) Swimming is huge for helping to alleviate symptoms of varicose veins. There are lots of other tricks and tips that help relieve the deep ache of varicose veins during pregnancy as well.

Third, swimming is a great way to stay cool in the summer months. As your pregnancy progresses and you start to feel the effects of the heat more, swimming can be a refreshing and cooling activity.

Fourth, swimming is an excellent cardio exercise. Cardio exercise is important for pregnant women as it helps to increase stamina and energy levels. And cardio gets HARD as your pregnancy progresses, so having a low impact cardio activity like swimming to do is a great idea.

Heck, even walking up stairs becomes a cardio exercise eventually. Swimming is a great way to get your heart rate up without putting too much stress on your body.

Finally, swimming is a great way to relax and de-stress. Pregnancy can be a stressful time and finding ways to relax is important for both you and your baby. Swimming can help to clear your mind and help you to relax.

Is Water Aerobics a Safe Form of Swimming During Pregnancy?

Yes! Water aerobics is an excellent form of exercise to do during pregnancy. The same guidelines for swimming apply to water aerobics. Avoid overheating, drink plenty of fluids, and listen to your body. Other than that, have fun!

Water aerobics is a great way to get a cardio workout while staying cool. And it is a low-impact form of exercise, which is ideal for pregnant women.

Water aerobics classes are typically available at most gyms, YMCAs, and public swimming pools.

Can I Swim If I Have Pregnancy complications?

If you have any sort of pregnancy complications, it is important to speak with your doctor before starting or continuing any sort of exercise routine, including swimming.

Pregnancy complications that might affect whether or not swimming is safe for you to include but are not limited to:

• Placenta previa
• Preterm labor
• History of preterm labor
• twins or other multiples

These are just a few examples, so again, be sure to speak with your doctor if you have any concerns.

What About Swimming During Pregnancy in the Ocean or a Pool With Chemicals?

The jury is still out on whether swimming in the ocean is completely safe during pregnancy. The main concern is that you could contract an infection from swimming in water that contains bacteria. However, make your own judgment call on this one. I swam in the ocean all 3 of my pregnancies, but that is my favorite place to be!

If you are swimming in a pool that uses chlorine or other chemicals to clean the water, there is no need to worry. The levels of these chemicals are so low that they pose no threat to you or your baby overall.

However, it is a good idea to rinse off after swimming in a pool because they are loaded with chlorine, which you will absorb through your skin. Chlorine is one of many toxins you want to avoid or limit during your gestation. Swimming is just fine, but it is something to be aware of.

We are absolutely inundated by harmful chemicals every day, learn how to easily remove a lot from your daily routine.

So, Is Swimming Safe During Pregnancy?

Yes! Swimming is a safe and healthy form of exercise for pregnant women. swimming can help to relieve pressure on your veins, joints, and pelvis.

Swimming is a great form of exercise for pregnant women. It is low impact, helps to relieve pressure on veins and joints, and is an excellent cardio workout. Swimming is also a great way to stay cool in the summer months. If you are pregnant and looking for a safe and effective form of exercise, swimming is a great option.

Just be sure to listen to your body and drink plenty of fluids. And if you have any concerns, be sure to speak with your doctor before starting any sort of exercise program.

Happy swimming!

More Prenatal Exercise Posts You’ll Love

• Core and Floor Prenatal Pilates
• 3rd Trimester Yoga Routine for an Easier Labor and Delivery
• Free First Trimester Cardio + Arms Workout from The Perfect Pregnancy Fitness Plan

The post Swimming During Pregnancy: Is It Safe? The Benefits of Swimming for Pregnant Women appeared first on The Perfect Pregnancy Plan.

We will also provide tips and tools to make practicing yoga when you are this preggo easier, along with a list of seven poses that can help prepare you for labor and delivery. Finally, we will link to five 3rd trimester prenatal workout videos for those who want to get started right away! This guide has got it all so you can get

**This post may contain affiliate links. Please read full disclosure here.**

Yoga in the 3rd Trimester of Pregnancy

So, what are the benefits of yoga in the third trimester? For starters, practicing yoga can help improve your mental health by reducing stress and anxiety. It can also help ease physical discomforts like back pain and nausea. Additionally, yoga can help increase your energy levels and improve your sleep quality. And last but not least, practicing yoga can help to prepare your body for labor and delivery.

If you want a really comprehensive understanding of the benefits of prenatal yoga (and some more great tips on how to practice it) be sure to check out the other 2 parts of this guide:

1. Yoga in the First Trimester: Everything You Need to Know
2. A Detailed Guide to Yoga in the Second Trimester

But THIS is where yoga really shines in your prenatal workout plan:

the third trimester!

Yoga is one of the best forms of exercise to do in the third trimester. You are big, uncomfortable, possibly in pain, and preparing for the marathon of labor and delivery. There are so many reasons to practice yoga primarily in the third trimester of pregnancy!

• Yoga can help ease aches and pains.
• Yoga can help you feel more calm and at ease.
• Third trimester yoga can help your body prepare for labor and delivery, actually making it easier.
• It’s pretty hard to do any type of vigorous exercise when you near the end of pregnancy but exercising during pregnancy is hugely beneficial for your growing baby. So a wise mom who is trying to stay active for her baby’s benefit, but having trouble doing so because well, you feel like a whale at that point, yoga is the perfect option!

The Best Prenatal Workout Plan

The Perfect Pregnancy Plan is the only 40 week workout plan designed with a growing mom-to-be’s needs in mind. Addressing all your possible pregnancy aches and pains before they become an issue.

And you bet that The Perfect Pregnancy Fitness Plan includes yoga during each trimester!

Want a REALLY great set of asanas that are perfect for the third trimester of pregnancy? Try this prenatal yoga flow from the Perfect Pregnancy Plan!

How to Safely Practice Yoga During the Third Trimester

Now that we’ve gone over some of the benefits of yoga during pregnancy, let’s talk about how to make modifications to safely practice yoga throughout the third trimester. First off, any modifications that you needed to make in your second trimester prenatal yoga workouts still stands and all precautions that should be followed to safely workout in the third trimester should be adheared to as well.

First and foremost, always listen to your body and never push yourself beyond your limits. If something doesn’t feel right, don’t do it! And always consult your trusted doctor or midwife before changing anything in your prenatal diet or exercise plan.

Second, be sure to modify any poses that put pressure on your belly or that are too challenging as your pregnancy progresses. For example, if Warrior II is starting to feel too tough, bring your feet closer together.

RELATED: How to Exercise Safely in the Third Trimester (Because it’s a Whole Different Ball Game!)

Types of Yoga Poses to Avoid in the Third Trimester of Pregnancy

There are a multitude of poses that you will need to avoid in order to maintain a safe yoga practice throughout the third trimester of pregnancy. But once you understand which styles of poses to exclude, it’s pretty easy to determine what is safe and what isn’t.

Yoga poses to avoid in the third trimester include:

1. Poses that require you to lie flat on your back for extended periods of time. This puts too much pressure on your vena cava and can cause dizziness and reduce blood flow to the baby. Basically, just avoid laying on your back as much as possible during this trimester. If you want to do a pose lying on your back, use a bolster.
2. Any inversions, such as headstands, handstands, shoulder stands, and anything else that would put you upside down or on your head.
3. Any other types of advanced balance poses, or really any balance poses. As soon as you start your pregnancy, your balance begins to decrease. The bigger you get, the more thrown off it is. It is very important to not incur injury during your third trimester so always use a wall, chair, or another stable device to do any balance poses in the third trimester, even tree pose.
4. Poses that require you to jump or make sudden movements. These can be jarring and may cause injury. The third trimester is a great time to do yoga flows, where one move gently transitions to the next. Or even a time to just focus on one pose and then switch to another. Moving around gracefully isn’t something that really happens anymore when you have a nearly full-grown human inside you, and that’s ok!
5. Hot yoga or Bikram yoga. The heat can be too much for you. This is something you want to avoid for all of pregnancy.

RELATED: The Best Yoga Poses to Prep for Labor and Delivery

Tools to Help Make Practicing Yoga Throughout the 3rd Trimester Easier

If you want to continue practicing yoga in your third trimester but are finding it more difficult, there are some tools that can help make things a little easier.

A bolster is a great way to prop yourself up and make any lying-down poses more comfortable.

A yoga strap can help you grab your feet in poses like forward folds when you can’t quite reach them.

A yoga block can help with any balance poses or modified versions of other poses. It can be really hard to reach what you could before when it feels like you have a bowling ball in your belly. I carry my babies high up into my ribs not far out and anything that involves leaning even the slightest bit forward becomes nearly impossible in that third trimester for me!

Seven Poses to Help Prepare the Body for Labor and Delivery Perfect for Third Trimester Yoga

The following seven yoga poses are great to do in the third trimester to help prepare your body for labor and delivery.

(Also all of these poses are safe to practice in the first trimester and second trimester of pregnancy as well.)

Low Lunge:

Great for stretching the hip flexors as well as the back and shoulders in your 3rd trimester while opening the hips. You can leave your knee on the floor for balance or stand on your toes for more of a challenge.

Warrior II:

This yoga pose strengthens the legs and butt and opens the hips. Better preparing you for labor and delivery. Remember, neither has to happen lying down (in fact it’s better not to, especially on your back) so poses like this are great preparation!

Cat/cow pose:

This is a great yoga pose to do in the third trimester of pregnancy to help relieve any back pain. Plus it can be a great pose to use during labor as well.

Garland Pose:

This is the best pose to prepare your pelvic floor and birth canal for labor and delivery. This is a highly effective pose for gently stretching out your lady bits area, better preparing it for the stretching to come. In fact, I recommend practicing this pose every day in your third trimester to help prevent perineal tears. (Among a couple of other highly effective ways to prevent tearing.)

Pigeon pose:

This pose is a great hip opener that can help to ease pain in the lower back and legs. There’s a good chance you will want to use your yoga block for this one, unless you have regularly been practicing yoga throughout your pregnancy.

Butterfly pose:

This yoga pose is such a common stretch, but it really is another great hip opener that can also help with lower back pain. The butterfly pose is great to practice in your third trimester.

Child’s pose:

This is a restorative pose that can help to relieve stress and tension. This pose helps elongate your pelvic floor muscles. It is a great choice to use during labor as well. During labor you can do child pose on the floor or leaning over an exercise ball. I used this throughout the peak of transition for my third pregnancy and found it very helpful.

Third Trimester Yoga Workouts

1. Prenatal Yoga Third Trimester
2. Pregnancy Yoga Third Trimester
3. Pregnancy Exercise Yoga Flow Third Trimester
4. Relaxing Prenatal Yoga Third Trimester
5. Pregnancy Yoga Third Trimester Engage Baby’s Head

Wrapping Up Third Trimester Yoga for Pregnancy

There you have it! A comprehensive guide to third trimester yoga. Remember to always listen to your body and modify as needed. If something doesn’t feel right, don’t do it! Pregnancy is not the time to push your limits.

Yoga is a great way to stay in shape and relieve stress throughout your pregnancy. It’s important that you practice safe yoga poses during the third trimester of pregnancy, including modifications for some stretches or avoiding others.

However, there are also many benefits to practicing yoga such as helping prepare your body for labor and delivery by strengthening your muscles and relieving pain. If you want to continue practicing yoga in your third trimester, consider using props to make things easier.

The seven poses listed above are perfect for third trimester yoga and can help you prepare your body for labor and delivery.

I hope this guide was helpful in understanding how to safely practice yoga during the third trimester of pregnancy. Remember to listen to your body and always consult with your doctor before starting any new exercise routine.

Do you have any favorite third trimester yoga poses? Let me know in the comments below!

More Pregnancy Workout Resources You’ll Love

• Is Pilates Safe for Pregnancy? And How to Do it!
• How to Exercise Safely in the Third Trimester of Pregnancy
• How to Exercise During Pregnancy and Why You Should
• The Perfect Pregnancy Plan to Grow a Healthier Baby

The post Third Trimester Yoga: A Comprehensive Guide appeared first on The Perfect Pregnancy Plan.

In this article, we’ll talk about the benefits of yoga during the second trimester, and list all the modifications and precautions you need to take when practicing yoga during this stage of your pregnancy. We’ll also share 8 yoga poses that are great to practice in the second trimester. And finally, we’ll share 5 youtube videos of prenatal yoga routines that are perfect for the second trimester of pregnancy.

**This post might contain affiliate links. Please read full disclosure here.**

Yoga in Pregnancy: Second Trimester

Before I go any further let me share that is article is part two of a three-part series. You guessed it! The previous post you might want to check out is Prenatal Yoga in the First Trimester: Everything you Need to Know. Just in case you aren’t quite into the second trimester yet and planning ahead. I’m a major planner, I get it!

And of course, you will want to follow up this article with Everything You Want to Know About Yoga in the Third Trimester of Pregnancy.

What are the Benefits of Prenatal Yoga in the Second Trimester

Yoga is a great way to stay active during your pregnancy. It can help improve your flexibility, strengthen your muscles and calm your mind. Yoga is also a great way to meet other pregnant women and build a support system if you find a local prenatal yoga class.

Doing yoga throughout your pregnancy can hold so many benefits!

Standard benefits:

• Improved flexibility
• Strengthened muscles
• Calm mind (I’m looking at you pregnancy hormones!)
• Better body awareness
• Possible opportunity to meet other pregnant women
• Lessen common prenatal aches and pains
• Easier labor and delivery

Emotional benefits:

• Increased confidence
• Connection with unborn child
• Lessen stress – which we ALL need during pregnancy
• Relaxation
• Reduced anxiety
• And the list goes on!

Prenatal yoga is truly a holistic approach to taking care of yourself during pregnancy.

It not only benefits your physical health but your mental and emotional well-being as well. If you are feeling good, then baby is probably feeling good too!

That’s why it’s no surprise that the most revolutionary prenatal fitness (and nutrition) program includes prenatal yoga in each trimester of pregnancy.

So how can you get started with yoga during your second trimester?

RELATED: The best yoga routine to prep for an easier labor

Precautions and Modifications for Yoga in Pregnancy During the Second Trimester

Of course, as your pregnancy progresses there are a few things to be aware of and modify in your yoga practice.

Here are some general precautions and modifications to keep in mind during the second trimester:

1. Pregnancy is not the time to increase the intensity level of your yoga practice. If you are new to yoga, it’s best to begin with a certified yoga instructor in an in-person class. If that is not an option, there are virtual yoga classes available. And lastly, you can find some pretty good trimester-specific videos of prenatal yoga routines on YouTube (near the end of the post I link to 5 awesome 2nd-trimester prenatal yoga routines).
2. If you have been practicing yoga regularly, you can continue your practice but be sure to listen to your body and modify as needed.
3. As your baby grows, you will want to avoid any yoga poses that put pressure on your abdomen. You don’t want excess pressure on your belly (it feels horrible anyways.) This is pretty simple to determine when to take this precaution: once the bump is popping out, you don’t want to be putting too much external pressure on it
4. Avoid poses lying flat on your back for any length of time. Right around mid-pregnancy you are instructed to stop lying on your back because this puts pressure on the Vena Cava and can cause reduced blood and oxygen flow to your baby. As a general rule it is recommended to stop lying on your back too much once around 13-16 weeks. However, this is a very generalized rule erring on the side of caution (as things should be during pregnancy), and depending on how you carry and the size of yourself and your baby you may be able to lie on your back until right around the third trimester. But if you choose to lie on your back during the second trimester during prenatal yoga or otherwise always be on the lookout for nausea, dizziness, increased heart rate, reduction of blood pressure, and sweating. As these can be signs of supine hypotensive syndrome.
5. You will also want to avoid deep twists and anything that puts too much strain on your lower back. While twisting poses were just fine in yoga during the first trimester of pregnancy, now you will want to eliminate moves with much twisting.
6. Be sure to drink plenty of water before and after your yoga practice.
7. And finally, always listen to your body. If something doesn’t feel good, don’t do it! This is the golden rule when learning how to do any type of exercise safely during pregnancy.
8. Always take into consideration all the guidelines on how to exercise safely during pregnancy.

The Importance of a Prenatal Workout Plan

Did you know that we now know that you can actually alter the genetic expression of your baby by exercising and making the right dietary choices during pregnancy? Literally changing your child’s health FOR LIFE!

What we now know through the studies of epigenetics during pregnancy is amazing.

Working out throughout your gestation (including prenatal yoga) can actually lower your baby’s propensity towards having a metabolic disorder, diabetes, heart disease, and more. (Throughout their adult lives.)

The only prenatal nutrition and fitness program designed around the most recent studies of epigenetics during pregnancy is called The Perfect Pregnancy Plan.

It’s the perfect way to get moving through your pregnancy and learn how to eat the best you can for your baby’s health and optimal growth and development.

Plus the PPP is designed with a pregnant woman’s specific physical needs during pregnancy in mind. (After all, the certified personal fitness trainer who is also certified in lifestyle and nutrition during pregnancy was actually pregnant herself when creating the course!) Addressing any potential common weak points and strengthening them before your body changes weaken them. The Perfect Pregnancy Plan is truly is a revolutionary way to go about prenatal workouts! And you get a yoga routine specific for each trimester!

Tips for Yoga in Pregnancy: Second Trimester

There are a few props you may want to consider using during your 2nd trimester prenatal yoga practice:

A bolster can be very helpful in many different poses during pregnancy. It can be used under the head, knees, or lower back for support.

A chair can also be helpful in many different ways during pregnancy. It can be used for support in standing poses, or as a prop in seated and reclining poses.

Yoga blocks can be used under the hands, feet, or behind the back for support in many different yoga poses.

RELATED: Everything You Need to Know to Practice Yoga in the 3rd Trimester of Pregnancy

Yoga Poses to Avoid During the Second Trimester

As mentioned above, there are a few different types of yoga poses to avoid during the second trimester. These include:

• Poses that put pressure on the abdomen: such as Camel pose, Cow Face pose, Half Camel pose, and any deep twists.
• Poses that require lying flat on your back for an extended period of time: such as Setu Bandha Sarvangasana (Bridge pose), Halasana (Plow pose), Karnapidasana (Ear Pressure pose), and Supta Baddha Konasana (Reclining Bound Angle pose).
• Poses that require lying on your stomach: such as Bhujangasana (Cobra pose), Salabhasana (Locust pose), and Dhanurasana (Bow pose).
• And as your balance suffers from the start of pregnancy and gets progressively worse as your body grows, be sure to use caution with poses that require balance on one leg: such as Garudasana (Eagle pose), Virabhadrasana I (Warrior I pose), and Bakasana (Crane pose). This is when a chair can come in handy as mentioned earlier.

2nd Trimester Prenatal Yoga Poses

There are many different yoga poses that can be beneficial during the second trimester of pregnancy. A few of our favorites include:

Supported Janu Sirsasana (Head-to-Knee Forward Bend):

This pose is great for stretching the hamstrings and lower back. It can also help to relieve any tension in the shoulders.

To do this pose, sit with one leg straight out in front of you and the other bent with the foot touching your opposite knee. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long.

Upavistha Konasana (Wide-Angled Seated Forward Bend):

This pose is great for stretching the hamstrings, lower back, and shoulders.

To do this pose, sit with your legs straight out to the sides as far as is comfortable. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long. You can reach for your toes or straight out in front of you. You can place a yoga block to reach for as well.

Baddha Konasana (Bound Angle Pose):

This pose is great for opening up the hips and stretching the inner thighs.

To do this pose, sit with your legs in “butterfly” position. With your knees bent, feet together in front of you, as close to your pelvis as is comfortable. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long.

Prasarita Padottanasana (Wide-Legged Forward Bend):

This pose is great for stretching the hamstrings and lower back.

To do this pose, stand with your feet farther than shoulder-width apart. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long. Reach your hands down toward your ankles or place them on the ground (or on a yoga block) directly down between your legs. The ultimate goal is to reach your head to rest on the ground or yoga block. But don’t worry, you can work up to that!

Utkata Konasana (Goddess Pose):

This pose is great for strengthening the inner thighs.

To do this pose, stand with your feet wide apart. Take a deep breath in and as you exhale, bend your knees and drop your pelvis straight down. Your arms can be out to the sides, together at your heart, or even over your head.

Eka Pada Rajakapotasane (Pigeon Pose):

This pose is great for stretching the hips and thighs.

To do this pose, start in Downward Facing Dog. Take a deep breath in and as you exhale, bring your right knee forward to your right wrist. Place the knee on the floor outside of your right wrist. Bring your left knee to the floor then lower your left leg to straight behind you. You can place a yoga block under your butt if you cannot reach the ground.

Adho Mukha Svanasana (Downward Facing Dog):

This pose is great for stretching the entire backside of the body, including the hamstrings, calves, and Achilles tendon. It can also help to relieve any tension in the shoulders.

To do this pose, start in a Table Top position with your hands and knees on the ground. Take a deep breath in and as you exhale, lift your hips up and back, straightening your legs and keeping your hands planted firmly on the ground. You can bend your knees if you must, raise your heels off the floor, or alternate bending each knee by “pumping” your feet.

Viparita Virabhadrasana (Reverse Warrior Pose):

This pose is great for stretching the chest and side of body

To do this pose, start in Warrior I Pose. Take a deep breath in and as you exhale, rotate your torso to the right and reach your right arm up towards the sky. Let your left arm slide back down your back leg.

Prenatal Yoga Routines for the Second Trimester of Pregnancy

1. Pregnancy Yoga for Second Trimester
2. Pregnancy Yoga 2nd Trimester
3. 20 Minute Prenatal Yoga Stretch
4. Second Trimester Yoga Flow
5. 25 Minute Prenatal Yoga Workout

Wrapping Up Yoga in Pregnancy for the Second Trimester

Yoga poses are great for pregnant women during the second trimester of pregnancy. They help you stretch your joints, strengthen and calm your mind, relieve stress, improve flexibility, and increase energy levels while reducing fatigue – all without putting any extra strain on the baby! We’ve provided you with a list of 8 yoga poses that are perfect in the second trimester of pregnancy. Remember to listen to your body and modify the poses as necessary. If you have any questions, please consult your healthcare provider before practicing yoga during pregnancy.

Namaste!

More Prenatal Exercise Tips, Tricks, and Routines

• Is HIIT safe during pregnancy? Your Full Prenatal HIIT Guide
• Can You Pilates While Pregnant? Everything You Need to Know.
• Yoga During the 1st Trimester: All the Deets
• Yoga in the First Trimester: Everything You Need to Know (You can modify these routine a tiny bit for a great workout even this trimester!)

The post Everything You’d Want to Know About Yoga in Pregnancy During the Second Trimester appeared first on The Perfect Pregnancy Plan.

We will go over the many benefits of prenatal yoga and explain if and how to modify your yoga routine to make it safe for you in the first trimester. We will also give you a list of 7 great yoga poses for the first trimester and explain why they are beneficial.

Finally, we will provide links to 5 great first-trimester yoga routines on youtube. We hope that this information helps keep you healthy and happy during your pregnancy!

**This post might contain affiliate links. Please see the disclosure here.**

Yoga During Pregnancy in the First Trimester

Prenatal yoga is a great way to stay healthy during your pregnancy. It can help you improve your flexibility, strength, and balance. Yoga also helps to relieve stress and tension.

In the first trimester of pregnancy, yoga can benefit you on so many levels! The first trimester of pregnancy can be a trying time on your mind and body.

You might be overwhelmed (with joy, fear, regret, anticipation, excitement) by any number of emotions. Positive or negative, they are still pretty overwhelming!

You are probably exhausted, nauseous, and more, and yoga can help you through it.

Pregnancy yoga is a great way to connect with your body and your growing baby.

Practicing yoga during pregnancy in the first trimester can benefit:

• Your strength
• Your flexibility
• Your comfort
• Your mindset
• Your breathing
• Your sleeping
• Some poses can even help nausea

How to Modify Your Yoga Routine during the First Trimester of Pregnancy

There are a few modifications you will need to make to your yoga routine in the first trimester of pregnancy. But as with most exercise during pregnancy, not much changes in the first trimester of pregnancy.

If you have been working out, you are usually ok to work out in the same manner. Just be extra careful to listen to your body! Learn how to exercise safely during pregnancy from a Certified Personal Trainer.

When doing yoga in the first trimester of pregnancy, you are still very small. Your baby is still very small in the first trimester as well and though your body is making huge changes on the inside, not much will change on the outside.

If you were practicing yoga prior to conception, with your doctors’ clearance you can continue in the same manner.

As your pregnancy progresses past the first trimester, it is important to avoid poses that put pressure on your uterus and you should also avoid any type of yoga that involves lying on your back. But you don’t need to pay much attention to these limitations until right around mid-pregnancy.

It is important to note that right from the beginning of pregnancy both your balance and endurance begin to decline. This is more from hormonal changes than anything else at this point. Later on in your pregnancy, these symptoms are of course exacerbated by the growing size and weight of your baby and yourself.

That’s what I love about the yoga in The Perfect Pregnancy Fitness Plan. I mean, the entire course is designed to address all the physical struggles a pregnant woman will face throughout her pregnancy before they become a huge issue. Like addressing balance in the first trimester yoga routine of the Perfect Pregnancy Fitness Plan.

You should avoid Bikram yoga and most hot yoga all throughout your pregnancy. Bikram yoga takes place at 105 degrees. But you can check with your hot yoga facilities to see what temperature they set the thermostat for their classes. Some are kept as low as 80 degrees, which would be fine, that’s like doing yoga on a summer’s day. But they can range up to 100 degrees, which you should avoid.

Also, you may need to modify balance moves in your yoga practice even in the first trimester of pregnancy. There is nothing wrong with lightly holding or touching the wall or a chair for balance during your prenatal yoga practice.

This is also the perfect time to learn about how to practice yoga in the second trimester of pregnancy and if you want to look a bit ahead you can read or bookmark everything you need to know about yoga in the third trimester of pregnancy.

What kind of yoga is in the Perfect Pregnancy Fitness Plan?

The PPP is the most revolutionary two-part prenatal diet and nutrition plan on the market. It is the only nutrition plan based on the most recent finding regarding epigenetics during pregnancy and includes a nutrition plan that will literally help you grow a healthier baby by essentially turning on the good genes and turning off the bad.

The PPP is also is the only 40-week prenatal fitness plan that addresses the needs of a mothers’ changing body through the course of pregnancy before encountering discomforts.

• Where you will strengthen your balance through yoga in the first trimester before you are too big.
• Where you will learn to strengthen your core and pelvic floor safely from the first trimester throughout your entire pregnancy, not only making you more comfortable while pregnant but also making labor and postpartum recovery easier.
• Where you will learn to strengthen your back before your belly is pulling it out of alignment.
• And so much more!

I love that the Perfect Pregnancy Plan has a yoga routine for each trimester. In fact, you can try out the third trimester “prepping for labor” yoga right here! This routine is safe for any trimester too.

RELATED: The Most Popular Prenatal Pilates Routine

Yoga Poses for Your First Trimester Yoga During Pregnancy Practice

The following poses are great for prenatal yoga during the first trimester of pregnancy.

Cat/Cow pose for the first trimester:

Cat/Cow image from Every Day Yoga

This is a great pose to help relieve lower back pain. It also helps to open up your chest and improve spinal flexibility.

To do Cat/Cow Pose: Come onto all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your belly button to the floor and look up, arching your spine. Exhale as you tuck your chin to your chest, rounding your spine. Repeat this sequence for five breaths.

RELATED: A Comprehensive Guide to Yoga in the 2nd Trimester

Downward Dog for the first trimester:

This pose is great for improving circulation, relieving stress, and stretching your hamstrings and calves.

To do Downward Dog: Start in a kneeling position with your hands flat on the floor in front of you. Place your palms together if this is comfortable for you. Step both feet back so that you are in an inverted V-shape with your heels pressed into the ground and your head hanging down. Hold for five breaths.

Warrior I pose for the first trimester:

This pose is great for strengthening your legs and improving balance.

To do Warrior I: Step your left foot forward about three feet, keeping your heel down. Turn your left foot so that the toes are pointing to the right and raise your arms overhead, locking your fingers together. Bend your right knee until it is directly over your ankle. Hold for five breaths and switch sides.

Chair pose for your first trimester prenatal yoga routine:

This pose is great for strengthening your thighs, buttocks, and hips.

To do Chair Pose: Start standing with your feet together. Bend down at the waist as if you are sitting in a chair, keeping your back straight. Hold for five breaths.

Upward Dog pose for the 1st trimester:

This pose is great for increasing energy, strengthening your arms and wrists, and stretching your chest. Enjoy this amazing stretch of a pose now because it will be off the table soon!

To do Upward Dog Pose: Lay face down on your mat, toes pointed out behind you, and place your hands palm down at your sides. Inhale as you push upward and lift your head, shoulders, and chest up while keeping your hands firmly placed at your sides on the floor. Continue to raise upward by lifting your hips and legs off the floor, supported only by your hands and the tops of your feet.

Hold for five breaths.

Bridge pose is great for the first trimester:

This pose is great for relieving lower back pain and stretching your chest, neck, and hips.

To do Bridge Pose: Lie flat on your back with feet flat on the floor and shoulder-width apart, legs bent to 90 degrees. Place your arms by your sides, palms down. On an inhalation, press your feet and palms into the floor, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other, like a bridge. Keep your head on the floor. Hold for five breaths. This is a great pose to practice your kegels in.

Fish pose for the 1st trimester of pregnancy:

This pose is great for increasing energy, stretching your chest and neck, and relieving stress.

To do Fish Pose: Start by lying on your back on the mat with your legs stretched out in front of you. Place your hands on the floor beside you and press down to lift your torso and upper legs off the floor, so that your hips are elevated and your head and shoulders are resting on the floor. Hold for five breaths.

Prenatal Yoga Routines to do During the First Trimester (Videos)

1. 15 Minute Prenatal Yoga
2. Prenatal Yoga First Trimester + Morning Sickness Relief
3. Yoga for Pregnancy in the First Trimester
4. Prenatal Yoga Flow for Hips (Advanced)
5. Pregnancy Yoga for the First Trimester

Wrapping Up Yoga During the First Trimester of Pregnancy

There are many benefits to prenatal yoga, which is why it has become so popular in recent years and is incorporated into every trimester of the 40-week Perfect Pregnancy Fitness Plan. 

Prenatal yoga can help improve sleep, relieve stress and anxiety, improve circulation and digestion, build strength and endurance, and prepare you for childbirth.

Prenatal yoga is a great way to stay active and healthy during your pregnancy. It can be safely practiced by most pregnant women, regardless of their stage of pregnancy. Prenatal yoga classes usually include a variety of poses that are modified to meet the needs of pregnant women.

If you’re new to yoga, it’s best to start with a prenatal yoga class. However, if you’re experienced in yoga and are comfortable practicing poses on your own, there are only a few modifications you need to make in the first trimester.

More Prenatal Fitness Resources You’ll Love

• Is HIIT ok During Pregnancy? Everything You Need to Know.
• Is Pilates Safe for Pregnancy? Your Ultimate Prenatal Guide to Pilates
• How to Exercise Safely in the 3rd Trimester
• Your Complete Guide to Yoga in the Third Trimester

The post Yoga during Pregnancy in the First Trimester: The Benefits and How-To appeared first on The Perfect Pregnancy Plan.

We’ll discuss whether or not HIIT is safe in each trimester, and we’ll give you some tips on how to adapt your workouts for a pregnant body. Plus, we’ll tell you who should avoid HIIT during pregnancy.

**This post may contain affiliate links. Please read full disclosure here.**

Is HIIT Training Safe During Pregnancy?

The short answer is yes, HIIT is generally safe during pregnancy. However, as with any type of exercise, there are some things to keep in mind.

First of all, before adding in or changing any exercise during pregnancy always consult with your trusted physician. While HIIT workouts can be a great choice for many during their pregnancy, that is not always the case.

Then remember above all, listen to your body. If something feels off or too difficult, stop and rest.

Next, make sure you are well hydrated before and after any prenatal workout.

And finally, avoid overheating by exercising in a cool or well-ventilated area. It is much easier to overheat or incur an injury when working out while pregnant than it is under normal circumstances.

But these super generalized reminders are really just the tip of the iceberg. Let’s dive into the details of whether or not HIIT training is safe during all of pregnancy for everyone.

What is HIIT Training?

If you are not familiar with this exercise acronym, let me introduce you to one of my favorite forms of exercise!

HIIT is short for high intensity interval training. It is a type of exercise where you do an activity at a high intensity level followed by a brief recovery period. You repeat the sequence multiple times in one session.

When first beginning HIIT training you could expect to do 30 seconds of an exercise at max intensity followed by a 30 second rest. A more advanced HIIT workout would often contain 45-60 seconds of all-out intensity followed by a 15-20 second rest. This pattern (or similar varieties) are performed over and over.

Typically HIIT workouts are rather short because you are putting in an all-out effort for so much of the time. Typical lengths of HIIT training workouts vary but can be anywhere from 10-30 minutes.

However, you don’t need to do a full HIIT workout every time to reap the huge benefits of high intensity interval training.

You can also do shorter HIIT workouts of 3-5 minutes. Just make sure you are working at a high intensity level during those few minutes or add some HIIT intervals between your typical weight lifting sets.

What are the benefits of HIIT Training?

There are so many benefits of HIIT training!

First of all, it is a very efficient way to workout. You can get your heart rate up and break a sweat in a short amount of time.

Secondly, HIIT workouts help you build both aerobic and anaerobic fitness. This is because you are working at such a high intensity that your body is forced to use both energy systems.

Because of the intensity of effort you put out during HIIT training, depriving your muscles of oxygen, your metabolism will increase for up to 48 hours post-workout!

And finally, HIIT workouts help improve insulin sensitivity, can increase fat burning, and can help reduce belly fat. All of these benefits are huge for pregnant women!

Now that we’ve gone over the basics of HIIT training, let’s talk about whether or not it is safe during pregnancy.

RELATED: How to Safely Burn Fat During Pregnancy

Can You Do HIIT Safely During Pregnancy?

As I mentioned before, HIIT is generally safe during pregnancy. If you have never participated in HIIT training before though, during your pregnancy might not be the best time to jump in, especially if you are past your first trimester.

Try out this pregnancy-safe cardio workout from The Perfect Pregnancy Fitness Plan and see how you feel during it. If you keep the intervals between sets to 30 seconds or less you will be doing a perfect prenatal HIIT workout.

However, there are a few things to keep in mind when you are pregnant and working out. Learn exactly how to exercise safely during pregnancy (plus learn the life-altering benefits of prenatal exercise for the baby.)

First of all, your body is going through a lot of changes. Your ligaments are loosening, your center of gravity is shifting, and your breasts are growing.

All of these changes can make you more prone to injury. So be sure to take things slowly at first, listen to your body, and focus on proper form.

If you are feeling dizzy, nauseous, or lightheaded at any point during your workout, stop and rest. It is always of the utmost importance to listen to your body when exercising during pregnancy. If it doesn’t feel right, stop.

Is HIIT Training Safe During the First Trimester of Pregnancy?

In the first trimester, your energy levels might be lower than usual, so it’s important to listen to your body and not push yourself too hard. On the other hand, the first trimester is the time when you don’t really need to modify your workouts.

In most cases, it is ok to continue working out in whatever manner you are used to during your first trimester without additional modifications.

HIIT workouts are actually my favorites for when I am feeling exhausted though because they are so quick. Even though your intensity is at a high level, it’s pretty easy to convince yourself to keep pushing as you watch the clock run out of time. Even if you are exercising in 45-second intervals once you start a new exercise, you are virtually already finished.

Plus after completing a HIIT workout you can feel a burst of energy and endorphins. For these reasons, I find HIIT to be a perfect exercise for the first trimester of pregnancy.

I am so glad that the prenatal fitness and nutrition plan that I follow, The Perfect Pregnancy Plan, has some amazing HIIT workouts included in it.

Is HIIT Training Safe During the Second Trimester of Pregnancy?

The second trimester is often when women feel their best during pregnancy. This is when you might start to feel more like your old self again and have more energy. You also aren’t typically too big and off-balance yet.

So if you are feeling up for it, HIIT workouts can be a great way to stay active during your pregnancy through the second trimester. Just remember to listen to your body and take things slowly at first.

It is very important to remember that you can modify any workout so that you can continue it throughout your pregnancy. You can easily modify any HIIT workout by changing up the intervals of workout time vs. rest time by lessening how long you are doing an exercise and increasing the rest between sets.

You can also lower the intensity of certain HIIT moves within a workout by removing jumping or using other modifications. The important thing is to keep up with a prenatal workout plan during pregnancy however you can to benefit your baby for their entire lives. (That post also details all the benefits of prenatal workouts for mom and baby. It really is astounding.)

Is HIIT Training Safe During the Third Trimester of Pregnancy?

As you enter the third trimester, your belly is going to start to grow and you might start to feel more sluggish. At this point in your pregnancy, it is important to focus on low-impact workouts and avoid anything that could put unnecessary stress on your body.

This is also when you will have the most aches and pains. Fortunately, The Perfect Pregnancy Fitness Plan is specifically designed to help lessen all common pregnancy aches and pains by addressing them before they become an issue.

While HIIT workouts are generally safe during pregnancy, they might not be the best choice for you in the third trimester. Instead, focus on gentle exercises like walking, swimming, or prenatal yoga.

RELATED: How to Exercise in the Third Trimester of Pregnancy

Who Should Avoid HIIT Training During Pregnancy?

There are a few women who should avoid HIIT training during pregnancy. If you have any medical conditions, such as heart disease, diabetes, or high blood pressure, you should check with your doctor before starting any type of exercise program.

Additionally, if you have any complications during your pregnancy, such as placenta previa or bleeding, you should avoid HIIT workouts and stick to lower-impact exercises.

And finally, if you are feeling too exhausted or are having a hard time keeping up with your normal routine, it is probably best to scale back the intensity of your workouts and take it easy.

How to Adapt HIIT Training for Pregnancy

If you want to participate in HIIT training during your pregnancy, there are a few things you can do to make it more pregnancy-friendly. The secret to keeping up with any type of training you want during pregnancy?

Modify.

Do not be afraid to modify any and all workouts while pregnant. The key is to keep moving and continue your prenatal workout plan as long as possible. Some easy ways to modify HIIT workouts for pregnancy are:

• lowering the intensity of your exertion
• exchanging some moves for others
• doing a modified version of a certain move
• shortening the time of all-out exertion of each exercise
• lengthening the recovery period between sets (do not be afraid to take extra or longer breaks while exercising during pregnancy, it’s actually a good thing and very much required)

Modification gives you the ability to push harder and longer with your workout routine over the long haul. It helps you keep proper form and lessens the chance of injury.

Wrapping Up Is HIIT Training Safe During Pregnancy?

HIIT workouts can be a great way to stay active during your pregnancy, as long as you take things slowly at first and listen to your body. It is always best to check with your doctor before starting any type of exercise program, especially if you have any medical conditions or complications.

HIIT training is ideal for most women for the first and second trimesters of their pregnancies, the third trimester is a great time to scale back on this type of workout.

If you want to learn more about how to stay fit during pregnancy, be sure to check out the Perfect Pregnancy Fitness Plan.

More Prenatal Exercise Info You’ll Love

• The Importance of Prenatal Exercise and How to Do It
• Prenatal Pilates for Core and Floor
• Prenatal Yoga for an Easier Labor and Delivery
• How to Burn Fat During Pregnancy

The post HIIT and Pregnancy: The Truth About High Intensity Interval Training During Pregnancy appeared first on The Perfect Pregnancy Plan.