Pregnant? Here's how you should be exercising - FOX 13 News

Pregnant? Here's how you should be exercising

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TAMPA (FOX 13) -

It's time for mommy boot camp!

Nicole Paladini is an expectant mother who said, "I was working out four or five times a week.  I was worried about my energy level, if I was going to have the energy to work out."

Now, just a couple of weeks before delivery, she's still hitting the gym hard.

"I don't feel any judgment.  A couple of times  have felt like other females look at me but really they've all come up and said, 'that's amazing that you're still here when you're that big.'"

However, sometimes pregnancy posts on social media can be daunting.  Who can forget Maria King's controversial statement in this picture with her three sons, asking, "What's your excuse?"

"I think this is unrealistic," said Haylie Katz, a new mother.

However, Nicole looked at the picture and said, "I'm inspired that she still finds time to do this, especially seeing the ages of her kids."

"That's proof.  That's a testimony right there," said Ryan Watson, a trainer who developed the "All Pregnancy Workout," after several of his clients got pregnant.

We showed them a picture of a woman lifting weights pretty far along in her pregnancy.

"This just looks like it would be hurting this woman's body.  It looks dangerous to me," Haylie said

"You've got her doing an overhead squat and getting ready to perform a snatch or a clean and jerk right here, two movements, I mean, for what?" Ryan asked.

"I don't understand how she's bending over that far, this far along, is my first reaction honestly," said Nicole.

It's the reason trainer Ryan Watson developed his all belly fitness plan.

"The minimal amount of research that was out there was extremely conflicting," he said.

His goal is to keep the women in shape while keeping their babies safe.

Here are some of Ryan's workout tips for moms-to-be:

Do's to working out while pregnant for the 2nd and 3rd trimester:

1. Drink plenty of high quality, filtered, alkalized water before the workout and stay hydrated throughout the workout

2. Eat a small meal consisting of carbs and proteins 30 minutes to 1 hour before the workout and immediately after the workout to ensure recovery and stabilize blood sugar levels

3. Wear comfortable workout clothing as well as stable and supportive athletic shoes

4. Weight train with light to moderate weights 3 to 5 times per week

5. Perform slow to moderate pace cardio 4 to 6 times per week. Treadmill and elliptical are safe choices

6. Choose to workout inside as the environments and weather are more predictable

How NOT to work out while pregnant for the 2nd and 3rd trimester:

1. Do NOT exercise on your back or front. Only standing or seated

2. Do NOT over exert yourself or raise your core body temp

3. Do NOT twist or bend over while exercising

4. Do NOT do anything ballistic or explosive

5. Never give up on your fitness and workouts! Remember you are doing it for the health of you and your baby! Your baby will thank you for it!

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