If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many pregnant ladies, only know to practice, but do not know exactly where to practice, why to practice where, today is going to tell you, prepare for pregnancy training, the most need to exercise the core parts of where? The answer is definitely to strengthen the core strength, waist and abdominal muscles.

01 Why Strengthen the Core

1. The muscles that will be used in labor: abdominal muscles, perineal muscles.

The process of natural childbirth is divided into the first stage of labor, the second stage of labor and the third stage of labor. The first stage of labor mainly relies on uterine contractions, and the mother does not need to make special efforts, but in the second stage of labor, the mother must skillfully use the abdominal muscles and perineal muscles, so that the baby can be delivered smoothly. Therefore, it is recommended that from the preparation for pregnancy to pregnancy and labor, you can utilize a variety of exercises to train these two parts of the muscles in order to help you get through the process of pregnancy and labor smoothly.

2, training abdominal core muscles can prevent and improve back pain during pregnancy.

Why do you get back pain during pregnancy? Weak abdominal core is the culprit that leads to anterior pelvic tilt, the intersection of the spine and lumbar vertebrae is going to be the culprit of low back pain. Low back pain is exacerbated when a weak abdomen becomes heavier and heavier as the baby grows. At the same time because of pregnancy, a lot of abdominal training will be limited, so you ladies have to start training the abdominal core muscles during the preparation for pregnancy, can prevent, but also improve the back pain during pregnancy.

02 Intensive training methods

1. Running

Keep your waist naturally upright, not too straight. Muscles slightly tense, to maintain the posture of the torso, while paying attention to cushioning the impact of the feet on the ground. Note: Abdominal tightening, the power is issued from the middle of the body, driving the whole body limbs of the kind of feeling. Recommended 2-3 times a week, 30-40 minutes each time.

2、Core Training Moves

Static dead bug

Lie on a yoga mat with your head and shoulders looking suspended, waist close to the ground, bend your knees and hips, and use abdominal breathing. Stick to it for 20 seconds.

Touch knee curl

Lying on a yoga mat, exhale into a curl, keeping your waist close to the ground and not getting up, inhale your head to drop down, not to the ground.

Air Bike

Lie on a yoga mat with your head and shoulders off the ground, hands up and legs forward, keeping your lower back steady.

Plank Support

Abdominal breathing, hips clenched, waist not collapsed, abdominals tightened.

Strengthening the core and lower back and abdominal muscles are the best things to practice during pregnancy. When practiced, these movements can help form muscle memory, giving the muscles in these areas the strength and endurance, as well as flexibility, to withstand the growing belly during pregnancy.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Some mothers-to-be are afraid of the loss of two fetus baby, make efforts to supplement the nutrition, the result of their own body shape not to say, the two fetus baby did not grow as expected. How do you regulate your body during pregnancy? Twin moms-to-be look down together.

01 What happens if you don’t control your weight during pregnancy

Insufficient weight gain during pregnancy for the mother-to-be can lead to growth restriction of the twins, low birth weight babies, preterm babies and other negative consequences. If the mother-to-be gains too much weight during pregnancy, she is prone to gestational diabetes and high blood pressure, and has a higher chance of back pain and varicose veins. In addition to this, excessive weight gain can easily cause a huge baby, which will make labor more difficult.

02It’s important to eat right.

Early pregnancy: Choose light, less oily, easy-to-digest foods, eat small, frequent meals, and require an additional 0.4 mg of folic acid.
Middle and late pregnancy: add 200 grams of dairy products per day to the previous diet. Consume animal blood or liver products 1-2 times a week. Consume seaweed vegetables at least once a week.

033 Moves for Effective Weight Control

First of all, it is important to note that a mom-to-be cannot exercise during pregnancy if she meets any of the following conditions.
● Gestational diabetes
● Gestational hypertension
● Heart disease
● Placenta previa
● Bleeding throughout pregnancy
● High risk group for preterm labor
● Abnormal or delayed fetal development
Mothers-to-be who are pregnant with twins have to pay more attention to the growth and development of the fetus compared to single mothers, so it is recommended to consult with your obstetrician and choose the right exercises for you according to your actual situation. The following 3 mid-pregnancy body shaping movements, also need to be measured, it is best to be carried out with the help of doctors and family members.

1. Backward stretching
Training method:
Kneel on the floor, bend over, arms straight on the ground, and shoulder width; slowly backward bowed body, head down toward the knee direction, hands straight forward; maintain a few seconds, and then slowly return to the beginning of the kneeling position. Repeat 5 to 10 times.

2、Side support
Training method:
Lie on your left side, support your body with your left forearm, lean your left shoulder directly on your left elbow and kneel on the floor, and lean your right hand on your body; maintain this position for a few seconds, then lean down to the floor; repeat 5 to 10 times; switch to the other side and repeat for 5 to 10 times.

3、Pressing the back
Training method:
Standing, back against the wall, feet open and shoulder width, a few centimeters from the wall; lower back pressure against the wall, maintain a few seconds; repeat 5 to 10 times.

Twin moms-to-be, exercise in moderation during pregnancy. If there is also dizziness, nausea, chest pain, abnormal fetal movement, shortness of breath, abdominal pain, etc., please seek medical attention at the first opportunity.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

There are a significant number of people who diet for a while and then start binge eating. Trying to lose weight and failing to find the right way to do it one way or the other.

01 Why Our Bodies Are “Out of Control”

Due to the body’s energy balance mechanism, when starting a diet to lose weight, the various hormones in the body that affect appetite and energy intake work in the hypothalamus so that the urge to gorge does not arise on its own. Among them, leptin and gastric hunger hormone are the two most crucial types of weight-regulating hormones.

02 How to avoid overeating during weight loss

1. Avoid the longer the more fat time

The body in 2 time periods will be relatively high absorption rate of food, that is, after strenuous exercise and stay up late to work overtime, if a lot of food, it is easy to get fat.

Sleeping late and staying up late will increase the level of cortisol, easy to feel hungry as well as always want to eat. Maintaining a regular routine and going to bed early can avoid nighttime hunger, so you can effectively avoid late-night snacking and prevent excess calories. Adhering to early bedtime to ensure enough sleep can stimulate the body to secrete leptin to inhibit fat accumulation.

2. Pay attention to a balanced diet

Overeating is mainly caused by frequent dieting in daily life, frequent dieting is not only detrimental to weight loss, but also affects the health of individuals.

Therefore, we must pay attention to a reasonable and balanced diet intake, often eat some fresh fruits and vegetables to enhance the sense of satiety, reduce high-calorie intake, to reduce weight better.

3. Replace part of the staple food with coarse grains

Than the daily intake of refined carbohydrates, you can add some appropriate coarse grains and cereals, or a small amount of cereals and potatoes to replace some of the staple food, not only can satiety, but also to avoid excessive intake of high carbon food, resulting in fat.

Take potatoes as an example, potatoes this potato food satiety high, and fat-burning effect is better, you can also choose sweet potatoes, taro, etc., both to improve satiety and thus reduce caloric intake, but also to strengthen the metabolism and the excretion of toxins and waste, to help maintain a good figure.

4. Drink a lot of water

Drinking a lot of water in addition to help increase a certain sense of satiety, but also to strengthen their own gastrointestinal peristalsis, promote the body’s excretion of toxins, improve metabolism, reduce the burden on the human body, help to lose weight and slimming.

According to research: usually do not like to drink water will reduce the level of metabolic cycle in the body, the body may also send inaccurate signals so that the body produces false sense of hunger.

5. Exercise is also essential

Weight loss process, in addition to pay attention to diet, exercise is also very critical, you can choose to walk fast, cycling, running, jumping rope or basketball, soccer and other ball sports to strengthen the body’s metabolism, stimulate the excretion of toxins, accelerate fat burning.

As a matter of fact, whether it is to prevent overeating or to control the behavior of those who have already overeaten, or even to solve a series of problems such as fat loss and slimming, it is never willpower but reason and knowledge that should be relied on. Don’t forget, a reasonable diet with exercise is the most healthy journey that every fat loser should start!