Coconut Oil Critical for Mom & Baby

Why Coconut Oil Is So Good For Pregnant & Nursing Mothers

I couldn't have said it better myself so I an re-posting this article from modernmom.com 

By Susan O'Brien 

Coconut oil contains large amounts of lauric acid, a powerful anti-microbial fatty acid that protects the immune system of the fetus and newborn. Pregnant and nursing mothers should eat coconut oil to increase the quality of the womb environment and breast milk”

- Dr. Claudia Pillow

Have you ever noticed how much a coconut looks like a female human breast? (Insert immature schoolboy snicker here.)

Probably not, but think about it - these miraculous fruits given to us by nature resemble the human breast for a reason. They contain life-giving properties for nursing mothers and their infants. Now, I know that not all mothers can successfully breast feed, but for those of you who have breastfed before, lets admit it: it's HARD WORK!

The sore nipples and the painful engorged breasts, not to mention the aftermath - for those of you who have breastfed you know what I’m talking about here - the post nursing “droop." All the pain and “droop” was worth it, but I wish I had known back when I was nursing how I could have supplemented my diet with coconuts to give my baby even more nutrition and protection.

There has been a lot of research lately discussing how the environment of the womb can affect the long-term health of the baby with respect to autism, allergies, asthma, food sensitivities and other chronic conditions. Coconut oil provides pregnant moms with a vital combination of vitamins, minerals, fats and proteins that are so good for their babies. That's also why infant formula usually contains coconut oil.

According to Claudia Pillow, PhD:

"A healthy diet contains mixtures of saturated, monounsaturated and polyunsaturated fats. The unique composition of human breast milk contains about 45 to 50 % saturated fat, about 35% unsaturated and 15-20%polyunsaturated. Lauric acid and capric acid comprise about 20% of total saturated fatty acids found in breast milk. Lauric and capric acid have potent antiviral, antibacterial, and parasiticidal (kills parasites) properties that support the immune system. These fatty acids offer the nursing infant protection from illnesses, viruses such as herpes and HIV, protozoa such as giardia lamblia, and bacteria such as chlamydia and heliocobater.

Coconut oil is high in saturated fat (but not cholesterol since it is from a plant) containing about 50% lauric acid. Other components of coconut oil include capric acid, caprylic acid, tocopherols and tocotrienols. (Vitamin E lipids that act as potent anti-oxidants that can help maintain healthy cell structure and function). A study published in the American Journal of Clinical Nutrition has shown that lactating mothers who eat coconut oil and other coconut products, have significantly increased levels of lauric acid and capric acid in their breast milk, creating milk rich in health promoting nutrients. Coconut oil is easy for an infant’s immature digestive system to absorb and utilize. It also provides energy in the form of medium chain fatty acids to help the baby grow and develop properly.

According to the research, when a lactating woman adds foods rich in lauric acid to her diet, the amount of lauric acid available in her breast milk increases substantially to levels three times the original level and nearly double the amount of capric acid. A single meal of coconut oil can significantly affect the breast milk fatty acid compositions for 1 to 3 days with the maximum increase occurring during the first 10 hours. This data supports the hypothesis that diet directly affects the quality of human milk and possibly the womb environment.

Pregnant and nursing females store fat to assure successful lactation. Any lauric acid and capric acid in the diet becomes part of the adipose fat stores. The milk fat of a lactating mother is made up of these stores as well as her current diet."

What this means is that a mother's diet while lactating directly affects how quickly she sheds pounds once she stops breastfeeding. And since nursing mothers especially need fat in their diet, the trick is making sure it's the right kind of fat. Coconut oil is an excellent source of fat since it is a medium chain fat as opposed to animal fat which is long chain and much harder for the body to break down. Long chain fat stores will linger a lot longer on our thighs and hips than medium chain fats like coconut oil, which quickly convert to energy.

This is why it's so important for pregnant and nursing women to eat a healthy diet- one based on whole foods: vegetables, fruits, nuts, seeds, lean protein and raw coconut oil!

Protein Treats for Mama

At my wellness company, Simply B (www.SimplyBhealthy.com)Protein  we make it a point to provide tasty treat ideas that are satisfying but made with a PURPOSE. This is especially important while you are pregnant. As your baby grows you will have less and less room to take in food at each sitting, so your foods MUST serve a nutritional purpose and not just be filler. Snacks should pack some power for you and baby. Here are some protein and nutrient packed recipes sure to satisfy a sweet tooth and possible put the squash on things like nausea and heart burn. Skip the empty calorie desserts and try these on for size.

* IMPORTANT NOTE about protein powders: If you are not going to be using Simply B Natural Whey protein (which is safe for moms-to-be), please be sure you choose another brand that does NOT contain the following: Soy proteins (extremely important if you are having a boy baby), aspartame, sucralose, hydrogenated oils, artificial coloring/dye

Protein Snack Recipes

Sustained Energy Pumpkin Bars

• 1/2 C natural organic brown sugar (can't find the xylitol brown sugar)

• 1/2 C natural organic unsweetened applesauce

• 1/16 tsp clove (1/2 of the 1/8 tsp measuring spoon)

• 3 tsp of cinnamon

• 3 tsp vanilla extract (spice island organic)

• 1/8 tsp Ginger

• 1/4 tsp salt

• 5 egg whites

• 4 scoops of Simply B Natural cinnabun protein

• 1 scoop of Simply B Natural vanilla protein

• 5 scoops of  whey crisps

• 3/4 Cup of unsweetened vanilla almond milk

• 2 1/4 C organic oat flour

• 1 - 15 oz Can of organic pumpkin purée

 

Mix all ingredients together and spread in glass pan sprayed with non-stick spray. Bake at 350 until golden and no batter pulls out with a knife poke.

 

PB Protein cups:

1 scoop chocolate protein powder

1 TBS cocoa powder

4 TBS water

2 packets Truvia

1 TBS of nut butter

Mix all ingredients together and freeze 30 mins. Stir and freeze another 30 mins.

 

Cinnabun Banana Ice Cream

 

3 frozen organic banana's

1 scoop Simply B Cinnabun protein

1 tbsp agave nectar

 

In food processor, whip the frozen, peeled banana's until creamy smooth. Add in protein powder and blend again. Place miz back in freezer for 15 minutes. Take out and drizzle with agave nectar. Other toppings "ice cream": unsweet coconut, chopped nuts, dusting of pumpkin or apple spice, diced fruits. etc.

 

No Bake Protein Oat Nuggets

 

2 cups unsweet almond milk

1/3 cup natural peanut butter (when pregnant buy processed main stream brands like Skippy Natural or Jiff and NOT raw nut butters as they may have a bacteria that pregnant women are more susceptible too and very harmful to baby)

2 cups old fashioned oats

2 scoops Simply B Natural Cinnabun protein

1/4 cup Mini chocolate chips (try brands without hydrogenated oils like "Enjoy Life" http://www.enjoylifefoods.com/chocolate-for-baking/) 

 

On a stove top - bring almond milk and nut butter to a boil- stirring regularly. Remove from heat and stir in oats and then protein powder. Dough should be moist but stick together when scooped with a spoon. Line a pan with foil. Scoop out dough ball smaller than a golf ball - and palce on foil. Place entire tray in the fridge for 15-20 minutes. Once dough cools, dip just the top in mini chocolate chips (so they dont melt). Place back on on foiled tray. Keep in fridge and snack on one or two when you get the need to nibble or in between healthy meals.

 

Surviving Birthing Class...w/ Humor

You're most likely in our third trimester by the time you've worked up enough gumption to register for a "Birthing Class". I am a firm believer if this class were mandatory in high school there would be a lot fewer teen-moms! But I digress.The "this baby actually has to come out" reality has taken a (choke)hold. Even nervous dad-to-be has come to grips with the fact that it will be a cold day in you-know-where to be able to get away with the 'cigar-in-hand and buddies at his side in the waiting room' stance. Mama's now say if you did this to me.. You SOB (I mean you darling man)...you better believe you are going to be present to get us ice chips, rub our back, be our sounding board (aka, target of profanity during contractions), remind us to breathe and let us break your ever supporting hand should the mood strike if an epidural is not on our cocktail menu. While classes will vary all around the country... There are a few commonalities that run through them all. Hope these help as you prepare.
What to bring:

• Pillow - your back and behind will thank you
• Possibly a yoga mat if you know the class is more centered around Lamaze or breathing and meditation activities
• Layer your clothing (hot cold hot cold... A room full of hormonal women... Dress in layers need I say more)
• Notebook and pen(s)
• Water bottle (luckily you wont be the only one interrupting class 50 times to run to the ladies room...so stay hydrated - and keep that amniotic fluid a lovely full swimming pool for baby!)
• Healthy snacks - that will keep blood sugar steady. (see recipes and snack ideas here)
• A list of questions if you have some running through your head prior to class.
• Your birthing partner (whether this be your man, sister, best friend, midwife, etc - don't feel you have to go alone)
• If your class is at the facility you will be delivering at you may be going on a tour - wear comfy shoes.

During class - take notes for things pertinent to your needs, write and ask questions. Check in with your partner/birthing coach to see what questions/concerns they too may have.

During  class breaks, in your head make up stories about the odd arrangements of couples you see around you (and yes there will be a few in EVERY class!) - it's quite amusing to later share with your partner to lighten to the mood on the way home! 

Refrain from comparing bellies, weight gain, etc with the other ladies in the room. Yes, you will do this a bit naturally - but don't get caught up in comparisons. You are beautifully unique and as long as you are treating you and baby healthfully... stop stressing about other prego's or fitting some "norm". I can tell you I have yet to see two pregnant women with the exact same physique, symptoms or growth rate. So simmer down and keep your eye on the prize...YOUR BABY!

It will be difficult not to have fleeting moments of panic and excitement during class. It is my hope that each one of you lovely mama's-to-be has a great partner to comfort you during class and to chat about your concerns after class.

Suggestion: upon arriving home after class with your baby's father - be a nice partner and go directly to the kitchen to make him his favorite cocktail - do not pass go, do not collect $200...he has seen and heard things at class that he is going to want to fade/dull from memory and minds eye.

Hurricane Prep for Momma's-to-be

My wonderful midwife Sizzly Auer at Childbirth Options sent this out to her clients and I thought, especially for us Floridians, that we have some basic Hurricane prep guidelines in place. Your safety and well-being is TOP priority now that you are more than just one person walking around.

Hurricane Tips: Pregnant Women

Hurricane season can be a very stressful time for all Floridians, but especially for pregnant woman. To help reduce your stress, and aid in the preparation for a hurricane, a list of helpful suggestions has been provided. The more prepared you are the more comfortable and safe you will be.

Before the Hurricane

The following suggestions will serve as guidelines to help you prepare for a hurricane or other disaster:

Medications:

- Prepare a current list of all prescriptions and prenatal vitamins you are taking. Put this list in sealable plastic bag then in a secure place among the belongings you plan to take with you if you leave your home.

- Bring at least a two week supply of all medications with you if you choose to relocate or go to a shelter during a storm.

- When possible, always bring medications in their original prescription bottle. In an emergency, an emergency decree allowing pharmacies to refill medications may be made, but you must have the original bottle.

- Place your medications in a sealable plastic bag to keep them dry and protect the information on the label in case you need to obtain refills.

- Make sure you have an additional supply of equipment needed to administer medications. For example, if you are diabetic bring your insulin, testing equipment, and supplies; while those with asthma may need a nebulizer.

Call your Physician

- Communicate with your health care provider’s office to let them know where you will be; if you plan to leave town bring a copy of your medical records including prenatal record, immunizations, and current medications with you.

- Make sure that your health care provider has a current telephone number of where you will be staying.

- If you had or are having complications in your pregnancy, check with your health care provider to discuss whether it is safe for you to leave prior to the storm or if it would be better for you to go to a hospital or general shelter during the storm.

-

If you have a chronic medical condition or pregnancy related complication and decide to leave town, it will be extremely important to bring your current medications, your recently updated medical record information, and the name and telephone number of your health care provider to assure proper treatment should you need it.

- If you choose to go to a hospital shelter you will need to bring a few personal items, but remember space is usually limited.

Check in advance to see who may come with you to the hospital shelter and which supplies you will need to bring. Call the hospital in advance to make sure they have room and that this is where your doctor wants you to go.

-

Healthy Start Women– If you are part of Healthy Start, or have another case manager, let your care coordinator know where you are going. If you decide to leave town, provide a telephone number where you will be staying. If you are planning to go to a hospital or shelter, then let the care coordinator know where you will plan to go. Remember to bring your prenatal vitamins, medications, and any medical supplies or equipment.

If you go to a hospital shelter or general shelter during the storm:

Do Not go to the hospital shelter or general shelter until you know that they are accepting people. Call the hospital or general shelter in advance to verify that you can take shelter there; if you go, please follow the directions for that shelter.

Ask the hospital or general shelter if you should bring food and water. They may recommend that you bring bottled water, non-perishable snacks, and/or money to buy food.

 

Bring all medications that you are taking as well as your prenatal vitamins. If possible, they should be in the original bottle.

Bring the following items unless the hospital or shelter facility gives you other directions: Blanket, pillow, sleeping bag, and any toiletries, flashlight, batteries, something to help pass the time, any additional items the hospital or shelter recommend that you to bring.

(Note all writing in PINK is written by not Child Birth Options)
Briana's Food Tips:
You should pack a "bug-out bag" that you can grab and take with you to sustain you and baby-to-be if you are without power, ability to cook, running water etc. Don't rely on other people to be prepared for you or even worse... thinking nothing can happen! 

Items to consider packing in a 72- Hour Get-Out Emergency Bag:
1. Non-perishable food items like:

•    KIND bars, Mojo bars, Nature Valley granola bars, LARA Bars
•   Canned chicken (with can opener or  buy tear packets)
•   Nuts, seeds and dried fruit - try making your own trial mix in resealable bags
•   All-natural whey, egg white or vegan protein powders (baby needs PROTEIN!) that you can mix with water try Simply B Natural Whey
•   Low-sugar, high protein and fiber cereals like Kashi Go Lean
•  Jarred baby food for kids you currently have (and you can eat it too!)
•  90 second Uncle Bens rice (worse case you can eat it out of bag cold)
•  Prenatal vitamins (I also like Emergen-C Packets to add to water)
• plastic cups of sealed fruit - ex: Dole or Motts fruit cocktail, peaches etc.
• Soups with pull-top tabs

Other Items to Pack in your 72- Hour Emergency Bag:
Water proof matches, lighters in plastic bags to protect
Several liters of plastic bottles
Flashlight
4 extra full sets of new batteries 
Tupperwear bowls that seal tight 
Zip lock bags
Utensils
Extra cell phone battery and car or home charger (in case you get to power)
Roll papertowls (with rubber band around it)
Toilet paper rolls (Pull cardboard sleeve out to flatten to take up less space)
Baby wipes
Basic First-Aid items - antiseptic spray/cream, band aids, gauze wrap, athletic tape, ace bandage
Dental Floss, toothbrush, toothpaste
Latex gloves
2 Pillows (one for head other for side lying in between your knees) and blanket (wrap in new trash bag to protect)
Rain coat, pants and shoes
Several changes of underwear and clothing (to layer)
Socks and sneakers
Hair brush/ ponytail holders
Hat
Swiss Army knife
Contacts, case adn soultion if you wear contacts / glasses & glasses case

Not all storms will cause you to leave home. If you are able to stay at home. or end up stranded at home.. be sure to stock LOTS of water, food, tolietries, flashlights. As a rule of thumb have a minimum of 3 days worth of everything you need to live on and be confortable as possible.

Tip: Fill your clean bath tub up with water when a storm is brewing (so you have mroe drinking and cooking water options). Also fill a couple buckets with water so you will be able to flush your toilets.
Tip: Never let yoru car gas tank go below the half point line. Keep full!
Tip: Keep cellphones and ipads fully charged

After the Hurricane

Once the hurricane has past, there will be a period of cleanup and recovery. This is the time when you must be very careful not to become dehydrated and/or over-tired. Dehydration can be a contributing factor to premature labor. To prevent dehydration and exhaustion follow these suggestions:

• Drink plenty of water or beverages that do not contain alcohol or caffeine.

• Take a cool shower or sponge bath and try to stay in the shade or an air conditioned area if possible. If you have to be outside in the heat, bring water and an umbrella to provide shade.

• Do not lift heavy objects.

• Be sure you do not over tire yourself, take frequent rests.

• Try to eat a healthy diet as soon as possible.

• Keep all doctor appointments.

If you are concerned about the condition of your baby or yourself contact your health care provider or emergency room immediately.

Information above  written in black is used with permission by:

www.childbirthoptions.net

Childbirth Options LLC

5854 Argerian Drive St 103

Wesley Chapel, FL 33545

For more information

Family Health Line 1-800-451-2229

National Flood Insurance Program 1-800-427-4661

State of Florida

www.myflorida.com

Florida Department of Health: County Health Departments

www.doh.state.fl.us/chdsitelist.htm

Florida Division of Emergency Managemen

www.floridadisaster.org

U.S. Department of Homeland Security

www.whitehouse.gov/homeland

 

Centers for Disease Control and Prevention (CDC)

www.cdc.gov

 

USDA Food Safety and Consumer Information

www.fsis.usda.gov/Food_Safety_Education/

 

March of Dimes

www.marchofdimes.com

Sneaking in Veggies!

If there is one simple thing I wish all people would start doing to make an immediate impact on their health and waistline would be to incorporate vegetables into almost every meal or snack. Here are 10 very simple ways to fit a variety of veggies in...and make then delicious!

Moms-to-be, respect how you are feeling today and see what recipes may sit well with your beautiful baby belly. Chew slow and eat sitting up with good posture to minimize bloating or digestive issues with each meal. Steam raw veggies if you have trouble with bloating after something like broccoli. The more veggies you can get in  each day while pregnant the less room and cravings you will have for junky foods that would not serve us well!

1. Handful of raw spinach blended into a smoothie –you will never taste it so ignore the green tint and devour a delicious shake like this one: 1 scoop simply B Natural chocolate Whey protein, 1 handful raw spinach, ¾ cup almond or flax milk, 1/5 frozen banana and 1 TBSP natural almond or peanut butter. This is the easiest thing I have my clients start doing right away – they love it!

2. Cauliflower mash? Skip the potatoes and opt to low carb high nutrient cauliflower. 3 cups frozen or fresh cauliflower – steam or nuke until soft, add 2 tsp. oil or canola oil butter, grated Parmesan to taste and mash with a potato masher. Delicious the next day too!

3. Muscle up that Sammy! Add spinach, cucumber slices and shredded carrots to your typical sandwich

4. Replace Pasta -Pass on the pasta but don’t miss the texture with spaghetti squash – cut spaghetti squash lengthwise in half. Scape out sides like you would in a pumpkin. Place a moist paper towel over the one half and nuke until soft on the inside. Take a fork and rake out the “meat” into noodles for your dish. Add some low sugar tomato sauce and chopped broccoli or mushrooms to your sauce. (Try also cutting zucchini into 1/8 thick lengthwise slices and sauteing in ½ cup broth or seasoned water – add to a pasta dish for volume and cut back on the carbs!)


5. Drink your veggies! Whether you own a juicer or a blender, drinking your veggies can be simple and delicious. Start with a green veggie base then add fruits, avocado, almond or flax milk, whatever your heart desires to make it a sweet and healthy drink. (see recipes below). Limited on time? Grab a low-sodium tomato juice or V-8.

Green Guru

                    1/4 avocado
                    2 handfuls spinach or romaine leaves
                    1/2 cucumber

1/2 cup coconut water - no sugar added (or filtered water)

1/2 banana or 1 pear

optional 1 packet stevia

Blend all until smooth.

Apple Sprout Smoothie

1 green apple

1 bunch romaine or kale

1 cucumber

1/2 tbsp coconut oil

1 cup broccoli sprouts or sunflower sprouts

purified water or coconut water

Blue-Green Smoothie

1 cup frozen blueberries
1 handful spinach

1/4 frozen banana
1 celery stalk

1/2 cup frozen raspberries

1/2 peeled and seeded lemon

1 dash cayenne pepper powder (optional)

water

1 packet stevia or 1 tsp. agave nectar

(Get more great veggie recipes with the Simply B Transformed Super Starter Kit!)

6. Pizza galore! Don’t just indulge in a plain cheese pizza, make it worthy of your consumption by adding spinach, mushrooms, fresh tomatoes, green peppers, onion, broccoli and cauliflower. Pile it high and you will fill up on fiber before you over do the extra calories and fat.

7. Substitute raw vegetables for crackers, pita, tortillas, and other breads. Like hummus and other dips? Ditch the “fillers” as I call them (the crackers and breads) and opt for nutrient packed raw veggies –the crunch is oh so satisfying and takes longer to chew. So slow down and enjoy.

8. Feeling like Soup tonight?Crack open a low-sodium natural can of soup, but add bulk by throwing in some frozen veggies when you are cooking it.

9. Keep prepared salads on hand.If you have to wash, slice, dice and chop each time you want a salad you might be less incline to partake. Instead make a big batch and seal in individual serving air tight containers without dressing. When you go to grab a snack or make a meal… start with one of those salads first. Or throw on some deli meat, tofu, hard boiled eggs, nuts etc for protein.

10. Grill out! Grill a bunch of veggies at the beginning of the week and store in air tight containers in the fridge. Add to other entrees or a scoop or tomato or tzatziki sauce as a side dish. mmm....delicious!

Get more recipes and a comprehensive eating plan! www.BrianaMichel.com

Keeping Abs Strong While Pregnant

I miss my abs already!  While I must respect the changes my body is going through and the precious life I am creating, I can't help but long for getting back into serious shape post-baby. In the meantime, preserving (if you were fit pre-pregnancy) or enhancing core strength (if you never paid much attention to your abs prior to baby) can be a tricky topic. What I don't want is people who are not in tuned with their bodies and have very little body mechanics knowledge to go out and start doing some crazy ab twisting and crunching exercises. We need to listen to our bodies and remember there is a living creature inside that needs to never be deprived of oxygen. Also, keep in mind that as you grow bigger your muscles and ligaments stretch and begin to separate, so if something hurts when doing core moves...STOP that movement immediately. If you start cramping...STOP immediately.


Why work core when pregnant?
A strong core will help support the increasing load on your back
Improve your posture
Help you rebound faster after delivery
More control of pushing during labor

What NOT TO DO:
No twisting motions from side to side
No hanging ab crunches
Do NOT lay flat on your back after 18 weeks gestation
DO NOT push through any pain or cramping

WHAT TO DO:
Be properly hydrated and fueled prior to any exercise
Start slow
Visualize good form and if need be watch yourself in a mirror to be sure you maintain proper form.
Continue to focus on breathing throughout each exercise

Example Exercises:

1. In-a-Chair do it anywhere abs- Sit on the edge of a sturdy chair with your toes on the floor and your knees bent. Keeping your abs tight, hold the sides of the seat for balance and lean back so that the back of the chair supports your upper back. Contract your abs to keep your spine in a neutral position. Inhale and lift your right knee toward your chest. Keep your knee lifted, then exhale and use your abs (not your butt) to tuck your tailbone under, doing a gentle crunch. Slowly lower your right foot until your toes touch the floor. Alternate legs, doing 8–15 repetitions per leg.

2. All Fours Belly Up - Get down on your hands and knees with your wrists under your shoulders and your knees in line with your hips; look at the floor without dropping your head. Pull in your belly and lengthen your spine so your torso forms one line from your head to your hips. Inhale, then exhale, using the exhalation to contract your abs as hard as you can while pulling your belly up and in toward your spine. Hold for 2 counts, then inhale to release. Do 1–2 sets of 6–8 reps, resting 60 seconds between sets.

Back Support: While you are in the above all-4's position you can strengthen your back by raising your left leg straight out behind you so it is in line with your back, neck and head - hold for 30 seconds. (keep abs tight) Need more of a challenge? Raise your left leg and right arm at the same time. Reaching your arm out past your head. Hold for 30-60 seconds. Alternate sides and repeat.

3. Incline Crunch Sit on the floor and lie back against a stack of pillows or blankets at a 45-degree angle; make sure your head and shoulders are higher than your belly. (If you’re in your first trimester, you can lie flat on your back.) Bend your knees, placing your feet flat on the floor, about hip-width apart. Lightly place your hands behind your head; don’t interlace your fingers. Contract your abs to bring your spine to a neutral position. Inhale, then exhale, pulling your navel in toward your spine as you curl your head and shoulders up and off the pillows. Don’t pull on your head and neck. Inhale and return to starting position. Do 2 sets of 10–15 reps, resting 60 seconds between sets.

4. Side Plank Hold Lie on your left side with your feet stacked on top of each other. Prop yourself up on your forearm. Making sure you body stays in a straight line, lift your hips up off the floor - hold for 10-15 seconds (work towards a greater time as your get stronger). Then try tapping your hip to the ground and lifting it immediately again for 10 reps. Switch sides and repeat. If you need cushion for your forearm use a pillow or BOSU ball. (like in the image below). Note for better balance you can place your top foot slightly in front of your bottom foot on the floor.

Briana doing a side plank hold. 25 weeks pregnant

5. Standing Straight Leg Kick- (only go as high as your belly allows- dont overdo it!) Standing nice and tall with your tailbone tucked into neutral, keep your right leg straight with your foot flexed (pointing up toward the sky) slowly raise your straight leg up in front of you. This will also be a hamstring stretch and help lift that booty. Alternate legs keeping slow control. Do NOT let your leg slam back down to the ground. Be gentle.


Always talk to your doctor or midwife about incorporating exercise into your daily routine while pregnant.