Who wouldn’t exercise more often if it was more like fun and less like torture? Fitness columnist Nat shares a great way to get some semblance of an abdominal wall post baby. ~Rebecca
by Natalie Kerr
Zumba has jumped onto the scene offering expectant and new mothers a fun-fused workout that delivers a strong core punch with lots of Latin flavours. It is a Latin-inspired dance/fitness experience which takes dancers and non-dancers alike through a mixture of easy and different dance movements. There is salsa, merengue, reggaton (my favorite) and more accompanied by brilliant international music. Zumba is all about the fun factor which makes it the perfect workout for moms looking for a little me time
The key to the program is how easy it is to master Zumba. There’s no dance experience required — anyone can do it. Zumba hits all the right fitness notes because it offers a perfectly feverish blend of cardio and total-body toning with a core punch which is exactly what all pre- and postnatal women need. Zumba offers an effective party-like and timely workout perfect for those days when you only have 30 minutes away from juggling diapers and bottles. It’s also perfect during baby’s nap time, so afterwards you’ll both feel refreshed.
Zumba helps acheive that unique balance between feeling and looking good! It really hits the mind, body and soul.
Pre-natal
First and Second Trimester
If you exercised prior to pregnancy (for at least three to six months, three times a week and have no pregnancy complications), then you can participate in Zumba classes from basic to Zumba toning disciplines.
If you didn’t exercise prior to pregnancy, then it is highly recommended that you adhere to a lower intensity aerobic/strengthening routine like a walking program in your first trimester, and begin Zumba in your second trimester. Zumba’s lower-impact style is a great solution for protecting the joints and ensuring expectant mothers are working within their target heart rate to not exceed 140 bpm. The good news is most Zumba abdominal exercises are performed standing upright since all pregnant women should limit any exercises performed on their backs in the second trimester.
Third trimester (Proceed with caution and guidance)
In any exercise routine, listen to your body and your OBGYN’s recommendations during this exhausting trimester. If the pregnancy is progressing well, than keep your Zumba intensity low and avoid all supine exercises/stretches performed. Take special care of ankles during dance patterns in this stage.
Postnatal (wait 6-8 weeks to begin Zumba)
Zumba’s emphasis on using the core in all the dance movements and its low impact nature make it a perfect return to exercise for the new mommy. Zumba helps to strengthen our pelvic and abdominal muscles thus alleviating any lower back pain we may experience. Its fun and easy format helps us to fight off the initial baby blues or sleep-cheated nights of the newborn phase of our mommy hood, allowing us to take a little time to breathe, refresh and recharge so that we can be the best mommies we can be!
Zumba is exactly what us mothers or mothers-to-be need: a bit of exercise and a lot of fun. For more information about Zumba or places that offer Zumba classes visit www.zumba.com or email me at fit_maven@yahoo.ca
Note: All new mothers should wait 6-8 weeks postnatal before beginning an exercise program and always consult their physician prior to returning to exercise. All new mothers should listen to their bodies and work within their own limits.
Natalie Kerr has been a Can-fit Pro personal trainer for 10 years, a Zumba and LMI BodyPump fitness instructor for 4 years and a Fitness Club Manager for 6 years. She is also a new mom.