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The opinions expressed herein are the guest's alone. If you have questions about your health, you should consult your personal physician. This event is meant for informational purposes only and is sponsored by Enfamil.
Moderator: Welcome to The WebMD University Student Lounge, and to another of our "9 Months to Motherhood" Live Events. This event is sponsored by Enfamil. Today's lounge guest is fitness expert Denise Austin. Welcome to WebMD Live, Denise!
Denise: Hi. How is everybody? Did you work out this morning? I did for 30 minutes. I am a big believer in all it takes is 30 minutes a day, 5 days a week, to get fit.
Member: What's the best kind of pre-baby workout? What should I focus on so it's easier to get back in shape after the baby?
Denise: You should try to do three days a week aerobic exercise such as walking or any aerobic workout that you enjoy so you can keep it up through your pregnancy. Make sure you are taking 400 mg of folic acid or folate and have spinach each day. This will help you. Also, yoga and Pilates will help you stay flexible, and Pilates will keep your abdominal muscles fit for your pregnancy. If you would like to, try my TV show at 7 a.m. on Lifetime TV called Denise Austin's Fit and Lite Show. It is a 30-minute yoga and Pilates program that will be great to do even throughout your pregnancy. Your goal is to do the same workout for about three months, and that is a good time to be able to continue your same routines throughout your pregnancy. Good Luck. You can do it!
Member: Hi. My baby is six weeks old today. And I really like working out to Denise Austin's exercise show.
Denise: Thank you very much. It is a perfect workout even for new moms. A few years ago, I filmed my show after my baby was born, 6 weeks after delivery. I had to be on the road filming the show in a leotard without tights!!
Member: You mentioned yoga, and I've seen classes offered, but I've also heard a leading yoga expert say it's too intense and hard on the body to do yoga safely when you are expecting. What do you think?
Denise: Some of the yoga moves are too strenuous or have you lay on your tummy, so you must do yoga moves that you are comfortable with; do not over-stretch your ligaments. Some good yoga moves while you are pregnant are the warrior, triangle, and bridge.
Member: I have read that it is not safe to exercise (or even lie) on your back after the first trimester. I have recently bought several pregnancy fitness books, including a new one The Pilates Pregnancy, which includes exercises on the back. These books do say to discontinue the exercises in case of dizziness or heart palpitation. One says that a towel under one of the hips can prevent problems. Is this true? I am eager to practice Pilates and perhaps do other abdominal exercises, which I have avoided thus far, although I have been exercising regularly before and during my pregnancy. I don't want to take any unnecessary risks, however.
Denise: I was the exact same way, and I was very conservative when I was pregnant with both of my daughters. I did no exercises on my back after the 4th month of pregnancy, but I did do abdominal exercises in a modified position such as Pilates, as in a plank position on my hand and toes like a pushup tightening up my abs that way. Also, I have modified exercises in my Denise Austin's Pregnancy Workout Video that you can do that work your abs without getting on the floor. You can go to Lifetime TV.com to find my pregnancy video. I did not do any exercises on my back after the 4th month, but Pilates is an excellent workout for after the baby, since the focus is the abdominals. You will love my Pilates video afterwards, since it has two different twenty-minute routines that focus on the lower abs right where you will need it after the baby. And don't forget to talk about your pregnancy exercise routines and concerns with your doctor.
Member: What are the benefits of water aerobics during pregnancy. Also, should they be directed to pregnancy?
Denise: Water aerobics would be perfect for your pregnancy because your body is virtually weightless in the water, meaning no impact to your back or your joints. The water aerobic program doesn't have to be designated for a pregnant woman. It is a perfect workout, especially if you haven't exercised in a long time. Make sure you get approval from your doctor first. My goal for every woman is to have them work out on a regular basis at least three times a week prior to their pregnancy so then it can continue with the same routine, just take it down a notch during the later months of pregnancy. That is what I did. I even exercised the morning I delivered each baby.
Member: I have a question about your exercise program that you have on the Lifetime channel. When you work out doing aerobics and then go into target exercises, does that count as a 20-minute workout? I thought you have to keep your target heart rate up?
Denise: Make sure you are doing the aerobics during the commercials and most of the exercises standing up. Yes, you will still be keeping your heart rate up, which is burning more fat -- especially if I am doing leg exercises, since they are the bigger muscles of the body, they keep your heart rate up. I also work with weights standing up. You are still metabolizing body fat. If you are interested in extending your cardio workout, go for a 20-minute walk before or after my program and then you will really see the results.
Member: How soon after the birth can women normally resume exercise?
Denise: That all depends on what type of delivery you had. I had two natural births, so I resumed very slowly one week after delivery with slow walks around the block and then gradually picked up the pace, and by the 6th week, I felt pretty good, although my tummy didn't look so good. If you have had a C-section, you need to wait at least 6 weeks before beginning your exercise routine, but for every woman, check with your doctor first before beginning any exercise program. Listen to your body. There are days I did not feel like exercising, so I sat on the couch with the baby the whole day and never got out of my PJs; so just listen to your body and use common sense. I gained 35 pounds with each baby and exercised throughout my pregnancy and lost all the baby fat 3 months to 4 months after each baby. That was because I had to do it for my TV show. I had great incentive, but I was wearing my jeans 6 months after both babies. You can do it, too!!
Member: I'd like to continue weight workouts with my legs and upper body ... how much is too much?
Denise: I personally used light weights while I was pregnant and never overdid it, so 2 times a week would be perfect, since you are used to that workout. Just do not use heavy weights, because your ligaments are looser than normal. This is because of hormones from pregnancy. Take your time with weights, never jerk or do it fast; smooth and controlled is best. Drink plenty of water, too.
Member: How long before you see results using the routines in your Pilates video?
Denise: If you do this workout video three days a week, you will see results in 3 weeks. Usually, after the 10th session, you will see a change in your abdominal area, plus you will be sitting up taller and naturally pulling those abs in. So right now, pull your abdominals in, zip it in, tighten your muscles for five seconds, contract your abs for five seconds, and that is equal to one sit-up. Learn to do that throughout the day so your abdomen stays flat naturally.
Member: Should you focus on your abdomen when pregnant? If so, how strenuous should we exercise that region?
Denise: Those tummy tighteners are very good for you to do throughout the day. Pulling in your abs is very helpful and getting on your hands and knees and tightening up your abdominal by rounding your back and pulling in the abs as if you are hugging the baby with your tummy muscles is a great abdominal exercise without getting on the floor and doing crunches.
Member: I'm expecting our third child. I, too, exercised up until the day I delivered each one. However, I let my legs get out of shape. Any suggestions on some great leg workouts?
Denise: Yes. I have a fabulous new video that just came out called Get Fit, Fast Legs and Buns Workout, which you will love because on the video, there are three different 10-minute lower body workouts, and you can do these while you are pregnant if your doctor says so. It is available at all video stores like Wal-Mart and Target. I love that workout. It shapes my legs up in three weeks.
Member: Are there any specific exercises for back pain after pregnancy?
Denise: A lot of women have this problem, so you are not alone. It is from carrying the baby for nine months, putting your back under a lot of pressure. I suggest two things: a series of abdominal crunches -- slow ones -- and back stretches that include a stretch for the hamstrings; lying on your back bringing one leg toward your chest is a great one. You might like to try my yoga video, because I do some wonderful back stretches in the first workout. You can also go to my TV show in the mornings for some great healthy back segments on Lifetime TV. Check your local listings for Denise Austin's Fit and Lite TV Show. It is usually on around 7 a.m. in most parts of the country. Unless you live in the Midwest, then it is on at 6 a.m.
Member: I have stretch marks in the belly area. Is it possible to have a tight stomach by losing weight and toning the area with exercise?
Denise: It can go back to looking good, but probably not 100% -- lets be honest. You can improve it by about 80%, but that is worth it, isn't it? So you have to begin doing some abdominal exercises to tone and tighten up your tummy area. Muscles have wonderful memory, so they can bounce back with a little effort. I do three minutes a day on my abs, but I am very consistent. I rarely miss a day. It is only three minutes. You can do it. It is worth it.
Member: I have been lifting weights for about a year (3lbs.). I am almost four months pregnant. Can I move to 4 lbs. or 5 lbs. for my arms? I no longer see any toning.
Denise: You can if you get your approval from your doctor, but I would suggest not to go over five pounds.
Member: What are your suggestions on reducing morning sickness?
Denise: I do not have too many suggestions, since I had terrible morning sickness with each pregnancy. I did feel better after I would do 10 minutes of exercising. Fresh air helped me tremendously. I would roll down the windows, even in the wintertime, just for fresh air, in the car and in the house; but it did subside after the 13th week, and I felt like a new person again. I can relate!
Moderator: Any particular kind of exercise that might help or not? Seems jumping around might make it worse!
Denise: Yes. I always did more passive exercises when I had morning sickness, like walking around the block or getting on the floor and doing some leg lifts -- never anything strenuous. I always was so tired, but I do remember just 10 minutes of exercise made me feel better. Sometimes, I even got on a stationary bicycle, and that helped too.
Member: What video do you suggest for pregnant women to do, and how often do you think they should be done?
Denise: I have an exercise video for pregnant women that follows the guidelines of the American College of Obstetricians and Gynecologists. It is called Denise Austin's Pregnancy Plus Workout. It also has a 20-minute after-baby shapeup workout. I filmed the video when I was 8 months pregnant, and the after baby shapeup one month after delivery. You will be able to relate to all of us women on the video. It is available in some stores, but for sure on LifetimeTV.com; just punch in Denise Austin videos and they will come up. It is through Barnes & Noble.com. It's also available on Amazon.com.
Member: The weight in my breasts from breastfeeding has made aerobics difficult. Do you have any exercise suggestions that eliminate the major bouncing?
Denise: Yes. I always breastfed my babies and then did aerobic exercise when my breasts were emptied. That is the first part. Danskin has a new bra top out that really helps, too. Try some aerobic exercise like walking that doesn't make you bounce. You have to exercise, so find what works for you. Even low-impact aerobics would be great.
Moderator: You mentioned riding a bike earlier, is that a good alternative for her?
Denise: A stationary bike is a good alternative, or water aerobics, or swimming.
Member: Denise: I love when you say "Burnin' Butter" and "Rear View"! Thanks for your upbeat videos!
Denise: Thank you. One of the reasons we do aerobics is to burn fat, so I always say we are burning butter, so we all can relate!
Member: I am 4 1/2 months pregnant, and I still can't get myself to get up and exercise. Prior to this, I was walking or doing your Pilates or Yoga tape three to four times a week, but I have no energy. Help! I just want to nap!
Denise: You have to force yourself, and once you do it, you will feel so much better and get back into a regular routine. Get a friend to do my videos with you. That way you have made an appointment with your friend and scheduled it and you can't get out of it. It helps me, too. Now is the time, since you do not want to get too far out of shape and then you will be mad at yourself afterwards. So start again today because I am telling you to!!!! Maybe that will help!!
Member: If you haven't exercised much before getting pregnant, is during pregnancy a good or bad time to start?
Denise: I suggest it is not a great time to start, since your body is going through so many changes already, but keep in mind of being healthy during your pregnancy like getting out of the chair, moving a lot -- walking is a fabulous exercise. Those things can be done, as long as your doctor approves.
Member: What is the recommended time to do aerobics during pregnancy. I have been walking and doing aerobics for an hour, but I read 20 to 30 minutes is enough. What do you suggest?
Denise: If your body is used to doing one hour, that is great!! However, you can get a cardiovascular workout in 20 to 30 minutes if you are short on time. Usually, 20 to 30 minutes gives people an option to squeeze it in and, yes, you can still get the benefits. But with an hour, you are burning more calories, so stick with your routine. You are doing really well.
Member: I am gaining a lot of weight during my pregnancy. My pre-pregnancy weight was 165 lbs. I now weigh 188. I'm 24 weeks pregnant; what kind of exercises can I do to gain weight more slowly?
Denise: Well, the best exercise, if you haven't exercised before, would be walking, getting out of the chair as often as possible, and eating a well-balanced meal. And check with your doctor for additional advice.
Member: Do abdominal exercises during pregnancy help make delivery easier?
Denise: That is very controversial. Some doctors believe it does and some don't. Some believe it helps in the pushing part of delivery to have stronger muscles; it helps to be able to push when that time comes. I think it is best to have strong abdominal muscles to keep your back healthy during pregnancy and to bounce back quicker after the baby. Sometimes, no matter how fit you are, you still can end up with a C-section. Every pregnancy is different. I have perfectly fit friends, who have strong abdominal muscles and still ended up with C-sections, so you never know.
Member: I'm 6 wks. pregnant. I've been doing yoga for a few months ... what precautions should I begin taking as my belly expands?
Denise: Just do what is comfortable for you; do not over-stretch because the ligaments are already loosened through your hormone changes. Do not do some of the moves that could hurt your back during pregnancy, such as the yoga plow. Keep it up. Circulation is the key!
Member: What is the best way to prevent loss of breast firmness after delivery?
Denise: Well, it happens to all of us. You are not alone, but one thing that helped me is a simple pushup. It firms up the pectoral muscles that underline the breasts, that help keep your breasts looking uplifted. Any chest exercise will help.
Moderator: Before we wrap up for today, do you have any final comments for us, Denise?
Denise: If any of you want to work out with me, I am on every weekday morning on Lifetime TV with two shows -- Denise Austin's Fit and Lite with Yoga and Pilates for 1/2 hour and then at 7:30 Denise Austin's Daily Workout with Lite Aerobics and Body Spots and Body Conditioning for 30 minutes, so you can work out with me for an hour each day and feel great. You also can log on to Barnes & Noble for my latest exercise videos. I think the best way to strengthen your abs after having a baby would be my Pilates workout video. It sure helped me after my two babies. Good luck and stay Healthy! (And your baby too!)
Moderator: Thanks to Denise Austin for being our guest. For more information, please pick up her videos, including Denise Austin's Pregnancy Plus Workout and Bounce Back After Baby. And thanks to you, members, for joining in.
WebMD does not provide medical advice, diagnosis or treatment. See additional information.
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