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Expert Q&A

	By April Underwood Fitness Consultant Playa del Rey, California

Can you help me with some tips on prenatal exercises, especially the ones that might help me during labor/delivery (I am 36 weeks pregnant)? I would also like some postnatal exercises for me after delivery. I found out that I have added so much weight which I would like to take off after delivery."

Thirty-six weeks! I hope I'm not too late in responding! The preparation you do for labor depends largely on your birth plan, whether you'll have the baby at home or in the hospital, and if you're planning on a natural labor or if you'll be using medication. Exercises and practice techniques should be started long before 37 weeks. Right now you just have to trust that your body is doing what it was naturally created to do. Procreate. As women, our bodies were meant to bear children. Relax and allow your body to go through the process of labor and delivery. If allowed to, listen to your instincts during labor and allow your body and baby to guide you through the process, and you will do just fine. Any advice that I would give you depends on your specific birthing plan, and I would need more details.

After labor, when your health care practitioner tells you it's okay, start doing Kegels. You can do these in any position. Contract and release your abdominals. Inhale, allow your belly to relax, exhale, allowing your belly button to move inward toward your spine. Try to create a hollow action in your belly. Until you are walking around, do some ankle rotations and foot stretches. When you're ready, go for some very light walks. Make sure that you give your body ample time to recover and rest before moving on to strenuous activities.

April

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