Ballerina Bump Series: 4 Reasons For Pre-natal Dance Fitness

I'm currently blessed to be expecting my first baby! In my position as a dancer and fitness intructor/trainer, I frequently have interactions with many women that may be thinking about becoming pregnant, trying or are. Many of the same questions come up on a regular basis regarding pregnancy and fitness. My intention in this series is to share MY personal experience and learnings thus far...this is not intended to replace medical advice or be judgemental of anyone else's personal choices or experiences. Pregnancy is a unique, personal event that varies greatly, even from pregnancy to pregnancy in the same woman. My main purpose here is to share so that if you feel you can relate, or if you want a perspective...... it's here.

In this first post of the series, I would like to share my point of view on staying active and the type of movement that has kept me in shape and feeling great!

Prepare your body
Many women wait until they're pregnant to get their act together with their health. Try not to do that! Get as fit as you possibly can through regular exercise and nourishment before. Take the Omega's, calcium, quit the substances, and get lean and strong. When I became pregnant I was in the best shape; strong, flexible and cardiovascularly fit while eating an extremely balanced (that requires eating, BTW) diet. Pregnancy is so taxing that if you're not in good shape, you're not going to get in better shape after you are pregnant. Feeling strong at the beginning is critical because there are so many changes coming that affect your posture, muscle tone and overall energy. Ballerina Bum classes are perfect to build the strength, stamina and flexibility!

Listen to your body

When you're fit and are tuned-in with your body, you are better able to make decisions about how hard to push yourself when you're expecting which in some cases is still pretty far. You can also better maintain the body you've already worked for versus trying to gain strength while you're growing a baby. I am so tuned in through the MaZi classes and lifestyle that I knew I was pregnant almost imediately despite 3 negative tests! What I love the most about MaZi classes is that you truly develop an intuition about where your body is at each day because you have to CONNECT! My doctor told me to keep doing what I had been doing.....sounded great to me!
Note for newbies: If you haven't developed that intuition or aren't in shape, a heart rate monitor is a great way to keep track of your exertion. Your doctor will likely tell you that you should stay under 140 bpm to manage your exertion if you are new to a fitness program.

Work your body
When you tell your friends and family the news, it's awesome because you definitely get special treatment, to the point of being coddled! "Don't do this, don't lift that, don't walk up and down the stairs, don't clean!" Hey, there are perks......however, it tends to go overboard. It's easy to give in and allow yourself to be talked out of some of the activities & routines that will actually HELP you feel better. I spent about 3-4 days early in my 2nd trimester napping, not exercising, and lounging around and felt groggy, beyond nauseous, weepy and hopeless. Umm, that was my body craving the regular endorphin cocktail it gets on a regular basis. On the 5th day, I practically forced myself to teach my scheduled class and viola.......it was the magic little pill I needed.  Of course if you are put on bedrest by your doctor or have complications, then my heart goes out to you and by all means stay in bed. But! If you've got clearance from your doc and it's just your "I'm pregnant, so I need to rest" mantra running through your head, then snap out of it! You don't have to go all out or even do everything you did before and you can modify by doing half a class vs the entire hour, or 3 days instead of 6, but you will feel better! Maybe some days you start and cannot continue....that's happened to me. On the flip side, there are many days where I have told myself, just do 10 minutes and then you can stop.......after 10 minutes I want to keep going because I feel the fog lift.

4 Reasons Pre-natal Dance Fitness Is Great
I have done many types of workouts and movements in my lifetime and I can say that a dance-based, ballet-focused program is the best option for me and many other moms to be. These are the reasons why:

1) Form: There is so much attention to form that you are able to prevent injury and gain the control and strength that you need throughout your pregnancy. Your entire body has to work in dance and the best part is that you are engaging your core no matter what you're doing, and get to do so indirectly. 


2) Flexibility: Building flexibility is inherent in any dance-based program and it vital in pregnancy.  The flexibility built in dance-based classes vs. yoga is more efficient because you are having your whole body circulate, strengthen and connect so that you are gradually getting "warm" and your muscles are more prepared to lengthen without forced postures. Stretching & lengthening are incorporated throughout most classes at MaZi!

3) Modification: The modifications in dance fitness classes accomodates all levels. If you've been taking them regularly, modifications will seem very accessible to you at every trimester. Don't be shy about asking for modifications from your instructors. A great idea is to schedule a private training session with an instructor you trust to provide modifications in group classes for the months to come.

4) Mind Body Celebration: Dancing is a terrific way to celebrate your body! You work your entire body, feel beautiful, is mentally stimulating, forces you to be present and is the ultimate form of expression. It's all done to music, which automatically makes you happier! Your baby will definitely feel this joy with you!



No matter which form of exercise you do, some is better than none. If you have a healthy pregnancy and the "OK" from your doctor, don't be afraid to move. Here is a great article from Mayo Clinic supporting exercise during your pregnancy.

Stay tuned for the next series on Beauty & Body Tips! The fun never ends! :)

xo
- Zi