I can’t believe that I am now at 30 weeks and my baby shower is this Sunday! Things are getting real over here. We have not finished the nursery but I know we will get to it in due time. Normally this sort of thing makes me anxious, but I’ve started to become more relaxed about everything as I know it will all fall into place soon.

I wanted to share with you some Fourth Trimester exercises that are helpful for new mamas as I am not sure how much I will be posting once the baby comes. I’m also sharing my Amazon baby registry favorites that are great for those health-conscious mamas.

3 Exercises for the Fourth Trimester 

The fourth trimester is the 3 month period from when your baby is born. These exercises are helpful for new mamas*:

• Kegel Exercises
• Transverse Abdominals breathing
• Chest stretches

As a general rule, do not start traditional abdominal work during the fourth trimester period, except for push-ups and (often modified) plank. (ACE Oh Baby! Fitness® Pregnancy and Postpartum Exercise Instructor Training)

Keep in mind, you should only return to exercise once you have been given permission from your physician at or around the six week post-labor check up. At this time, you should ask your doctor what exercise is safe for you. Prior to this checkup, some mamas will start walking which is usually a safe exercise, and is also helpful psychologically.  Exercise only if it makes you feel better both physically and mentally.

Transverse Abdominals Breathing & Kegels 

Also great during pregnancy and safe for diastasis recti, is Transverse Abdominals breathing. Our transverse abdominals are the interior (or deepest) abdominals that help with posture when pregnant, you can perform this breathing exercise by taking a deep inhale while letting your belly button and lower rib cage expand, as you exhale, pull your belly button toward your spine, hugging your baby up and in and then release. This is also great for postpartum. Add in a Kegels exercise by engaging your pelvic floor as you exhale. The best way to describe how to do a Kegel is by trying to hold in your pee. Perform this TA breathing standing up or sitting with a Kegel for 30 seconds on and 30 seconds off, or 5-10 repetitions. .

Chest Stretches

Stand with your arm extended behind you and parallel to the ground. Hold on to an immovable object, like a wall or pole and then turn your shoulders and body away from your outstretched arm. This is great one to open up your chest and stretch your back as well as help with your posture, especially for us hunched over mamas.

Amazon Registry Favorites 

Since there’s so many baby products out there, I thought I’d share some of my favorites on Amazon including my Freshly Picked Diaper Bag Backpack made out of vegan leather, my favorite nursery items, and more for the health-conscious mama: Amazon Registry Favorites*

I also share some other beauty and health favorites in my Amazon store if you are curious: Shop Marisa’s Amazon Store*

*please note, this page contains affiliate links. A small portion of sales goes toward commission in order to build and maintain fitgreengal.  

The third trimester is making things feel so real over here, but just trying to take these one day at a time. Follow along on Instagram as I journey through becoming a mama: Fitgreengal IG

What do you all think, should I change my handle to fitgreenmom or keep to fitgreengal?! Let me know!

xoxo

Marisa