Here's the list of exericses I have to do and that COACH JASON is supposed to get me to do.
1. Pelvic tilting-(75 per day)on hands and knees, tilting my pelvis forward and backward to help baby assume the correct position for birth.
2. kegals-(75 per day) husbands, if you don't know what kegals are, ask your wives; dudes, if you don't have a wife, don't worry about it; ladies, if you don't know, ask your girl friends, you should be doing them even before you are planning on having a baby.
3. Inversions-(30 seconds) this one looks rediculous. I put my forearms on the floor with my head down, stick my butt in the air on a couch or chair. This also helps the baby to go head down. Kind of like a modified "tri-pod/head stand." If the baby doesn't go head down by the time you're due, the Bradley instructor said she'd tie me to an ironing board and tip me upside down ... I'd rather not do that so I've been good at doing my inversions. :)
4. Butterfly legs-(20/day) this is kind of like the "birthing machines" (as I call them) at the gym where you're sitting in a chair and pressing your legs outwards from the hips. The difference is, you're siting on the floor of the living room and Jason becomes my resistance. This one is kind of fun because I know my legs are stronger than his arms so sometimes he'll grimace because he's working so hard. ;p
5. interval hills-(3+ /day)-You've probably heard that normal walking is good for pregnancy but walking up hills is even better. By walking up hills, the exercise becomes Anaerobic (no oxygen used) which is supposed to train the baby to recover after a contractions. Essentially when you're having a contraction, the baby is being squeezed and momentarily deprived of oxygen. If you can train the baby to recover before he's born, he'll be healthier and safer when the day comes he will have to endure several contractions for long periods of time.
So, today I did all my exercises, even the interval hills. It was hot, and I didn't want to go, but all I could think about was, " how much do I NOT want to have a C-section" rain or shine, heat or humidity, I have to train for this MARATHON of a birth. Feel free to keep me in check. :)
Here's a picture of my belly, moving right along into the 3rd trimester.