We all know the importance of staying fit during pregnancy. Your
OB or midwife will tell you to eat right, get moderate exercise, and of course
drink lots of water. While walking, spinning class, or even prenatal yoga are
great ways to maintain prenatal health, one of the best ways to actually
prepare your body for birth is through dance.
I grew up attending the prestigious Dance Theatre of Harlem’s
Pre-professional program. During these rigorous classes was the first time I
learned how to connect with my body and control it. As a dancer you must be in
tune with the music and the rhythm of the movement. And after having three
children of my own, and supporting women as a birth
doula, I believe the same can be said for birth.
Though no two births are exactly the same, there are some
commonalities that most women experience: the undeniable change during transition where you
have laser-like focus, the
moment where you are ready to call
it quits and wish someone
else could deliver this baby, and if you allow it, the natural ‘figure 8’ like movement that your
hips tend to make.
Each of my births took place in different locations (a traditional
hospital, birthing center, and tub in my bedroom) but one thing was always
consistent, making that swaying hip motion. Maybe it was because of my dance
training or maybe it was some innate primal instinct we all possess, either way
I knew it felt good.
A few months ago, the connection between birth and dance became so
vividly clear that I knew I needed to share what I had learned with other
mamas-to-be. Nancey Rosensweig, a certified nurse midwife based in upstate NY,
who also happens to be an ex-professional dancer, echoed my sentiments by
saying, “Surrendering to the natural movement of dance can be one of the best
ways to prepare for labor.”
So I created Ready To POP Prenatal Dance as a safe, fun, and
beneficial way for women to exercise during pregnancy and beyond. It
incorporates simple ballet techniques for balance, hip-opening steps for
stamina, and yoga postures for breath connections, all to music that makes you
want to move and groove. As I tell all of my doula clients, “The sassy
movements that got you pregnant are the same movements that will get you out of
being pregnant.” *wink wink*
During pregnancy, dance helps your body maintain flexibility while
toning your muscles. Throughout labor it can help move your baby into position
and ease the pain of contractions. As a post-natal workout it can allow a new
mommy a much needed hour out of the house and support a faster recovery.
As with any form of exercise, it’s important to work at your own
pace and not over extend your ligaments, which are already loosened during
pregnancy. Always consult your doctor before beginning any new routine and
choose something that you really enjoy, which will help you stick to it.
Here are
3 simple dance moves to stay fit.
Demi-Plié
How to Move: Start with your legs apart and your
feet turned out into second position like in ballet. You can do this in the
center of a room or with one hand holding onto a wall or a sturdy chair. Make
sure your hips are square and facing forward. Your back should be straight and
your core muscles should be engaged to maintain that posture. Now bend your
knees stopping half way down, keeping your heels on the floor. Do this for 4
counts bending your knees to plié down, then for 4 counts straightening your
legs. With each plié exhale, then inhale as you come up.
How it Helps: Labor is a tiring process. You use
every part of your body when it comes times to push. This move allows you to
stay in control while strengthening your legs and abdominal muscles. It also
does wonders for your butt.
Rock it Out
How to Move: Standing in second position again,
slightly bend your knees. Push your right hip out and straighten your legs.
Bend your knees again and bring both hips back to center. Push your left hip
out and straighten your legs. Now do that back and forth to the beat “1, 2, 1,
2” or to a song like Katy Perry’s “Roar” which is one of my favs.
How it Helps: This kind of hip-opening movement can
also relieve lower back pressure during contractions and help align your baby
into a proper birthing position.
Pump it Up
How to Move: Put both hands over your head
like you are pushing up the ceiling. Do that twice. Now push both hands down on
either side of your body towards the floor, twice. So the motion is up, up,
down, down. Now as you pump up, slightly bend your right knee twice in front of
you. As you push down, bend your left knee twice.
How it Helps: Aerobic exercise can reduce the
risk of high blood pressure and gestational diabetes during pregnancy. It can
also increase stamina for before, during, and after labor.
My
Ready To Pop Playlist
Timber- Ke$ha & Pit Bull
Dark Horse- Katy Perry
Gone, Gone, Gone – Phillip Phillips
Treasure – Bruno Mars
Royals – Lorde
Burn- Ellie Goulding
Roar – Katy Perry
Wings – Little Mix
Find out more about Ready to Pop Dance Fitness!
What activity helped you most to stay in shape. Share your comments below!
Crunchy Love,
Crunchy Love,
