BeActive Keeping You Fit & Strong for Motherhood

With only a couple of weeks left till my due date, I thought I’d share with you what can only be described as my saving grace. Located in Prahran, BeActive offers a safe-haven for pre and post natal women looking to sty fit, strong and lean. Whether in Pilates Classes, Great Expectations or Beyond Expectations exercise classes (where you’ll be sure to raise a sweat), they ensure all your needs are met under the guise of qualified physios. And never underestimate the value of exercising with fellow pre and post natal women, the stories you’ll tell and the secrets you’ll share . . . But one of the best things about this nurturing environment is that you can always bring your little tots along if need be. They have an excellent nanny service, and if you’re little one prefers to sit quietly by your side (or not so quietly) they’re cool with that too.
Now that’s what I call a saving grace.

 Below, Shira from BeActive, who also happens to have contributed to Cosmo Pregnancy, Australian Natural Health and The Herald Sun, shares with us her top 5 exercises for staying fit and strong during pregnancy. So whether you’re starting out, stuck at home with little sickies or want something in between work outs, give these a try xx

1. Bicep curls


Sit tall on a fit ball or chair with your feet on a resistance band.
Hold the band by your sides with your palms facing upwards.
Slowly bend your elbows, bringing the band toward your shoulders. Lower back down slowly.
Do two sets of 15 reps, three to five times per week.

2. Side raises


Sit tall on a fitball or chair with your feet on a resistance band. Hold the band with a relaxed grip with your elbows bent at 90 degrees. Lift your arms sideways until they’re in line with your shoulders.
Lower your arms with control. You can progress this by doing one are at a time.
Progress it further by lifting the opposite leg to the arm you are working.
A further progression lift the same leg as the arm you are working.

3. Chariot pulls


Kneel on floor or sit tall on a fit ball.
Start with arms straight by your side holding a band.
Pull the bad back as you squeeze your shoulder blades together.
Do 2 sets of 15 reps, three to fives times per week.

4. Squats

Lower yourself down into a squat position.
Place your weight in your heels and set your core, then come up to a standing position.
You can do this exercise with a fit all behind you against a wall.
Do two sets of 15 reps, three to five times per week.

5. Pelvic tilts

Start in a 4 point kneel position.
Keep you head and shoulders still and gentle rock pelvic forward and back
(arching and rounding your lower back).
Do it daily or whenever your back aches.

 And always remember; Shira’s Must do’s

A. Pelvic floor exercises

Tighten and lift around the front and back passage as if you are holding on to go to the toilet
(imagine you are drawing thick shake up a straw).
Do 5 lifts, 3 times a day or when  you  are lifting something.

B. Core (deep abdominal) exercises

Lift your pelvic floor and gently and slowly draw in your lower abdominal muscles.
Imagine you are wearing a belt with 10 holes and you are tightening to the third hole.
Hold for 1 breath; do 10 reps, three times a day or wherever you are lifting something.