That is, when you finally feel it. And you're sure you felt it. However, few expectant moms, particularly first timers, feel the first kick-or even the first flutter-in the fourth month. Though the embryo begins to make spontaneous movements by the seventh week, these movements, made by very tiny arms and legs, don't become apparent to mom until much later. That first momentous sensation of life, or "quickening," can occur anywhere between the 14th and 26th weeks, but generally closer to the average of the 18th to 22nd week. Variations on that average are common. A woman who's had a baby before is likely to recognize movement earlier (both because she knows what to expect and because her uterine and abdominal muscles are more lax, making it easier to feel a kick) than one who is expecting her first child. A very slender woman may notice very early, weak movements, whereas a woman who's sporting lots of padding on her belly may not be aware of movements until much later, when they've become more vigorous. The position of the placenta can also play a role: If it's facing front (an anterior placenta), it can muffle the movements and make the wait for those kicks weeks longer.

Sometimes, fetal movements aren't noticed when expected because of a miscalculated due date. Other times, mom doesn't recognize the movement when she feels it-or mistakes it for gas or other digestive gurgles.

So what do early movements feel like? They're almost as hard to describe as they are to recognize. Maybe it'll feel like a flutter (sort of like the "butterflies" you can get when you're nervous). Or a twitch. Or a nudge. Or even like the growling of hunger pangs. Maybe it'll feel like a bubble bursting-or that upside-down, inside-out sensation you get on a roller coaster. No matter what it feels like, it's bound to put a smile on your face-at least once you figure out for sure what it is.

Body Image "I've always watched my weight-and now when I look in the mirror or step on a scale, I get so depressed. I look so fat."

When you've watched your weight your whole life, watching the numbers on the scale creep up can be unnerving-and maybe a little depressing, too. But it shouldn't be. If there's one place where thin is never in, it's in pregnancy. You're supposed to gain weight when you're pregnant. And there's an important difference between pounds added for self-indulgent reasons (just too many midnight dates with Ben and Jerry) and pounds gained for the best and most beautiful of reasons: your child and its support system growing inside you.

In the eyes of many beholders, a pregnant woman isn't just beautiful inside but outside as well. Many women and most spouses (and others who ogle) consider the rounded pregnant silhouette the most lovely-and sensuous-of feminine shapes. So instead of longing for the thin old days (you'll have them back soon enough), try getting on board with your expectant body. Embrace those new curves (which will become even more fun to embrace as they grow). Celebrate your new shape. Relish being rounder. Enjoy the pounds you pack on, instead of dreading them. As long as you're eating well and not exceeding the recommended guidelines for pregnancy weight gain, there's no reason to feel "fat"-just pregnant. The added inches you're seeing are all legitimate by-products of pregnancy and will disappear soon enough after the baby is born.

A Pregnant Pose If you've been dodging the camera lately ("no need to put yet another 10 pounds on me!"), consider striking a pregnant pose. Even if you may prefer to forget what you look like pregnant, your child-to-be will definitely relish seeing his or her first "baby" pictures one day-and so will you, eventually. To preserve your pregnant progress for posterity, have someone take a photo of your profile each month. Dress in something form-fitting (or belly-baring) for more dramatic documentation of your silhouette, and compile your photos in a pregnancy album or post them in an online photo gallery for easy sharing with family and friends, alongside the ultrasound shot, if you have one.

If you are exceeding the guidelines, feeling depressed about it won't keep you from getting fatter (and, if you're a typical estrogen producer, will only send you to the freezer for that vat of mint chocolate chip more often), but taking a good look at your eating habits might. Remember, the idea isn't to stop the weight gain (that's unsafe during pregnancy)-only to slow it down to the right rate if it's adding up a little too quickly. Instead of cutting back on the Pregnancy Diet requirements, just become more efficient in filling them (a smoothie made with yogurt to fill a Calcium serving instead of a pint of ice cream).

Watching your weight gain isn't the only way to give your appearance an edge. Exercise will definitely help, too, by ensuring that the weight you do gain ends up in all the right places (more belly, less hips and thighs). Another workout plus: It'll give you a mood lift (it's hard to feel depressed when you've got an exercise-induced endorphin high going).

Being maternity fashion-forward can also help you make friends with your mirror. Instead of trying to squeeze into your civilian wardrobe (nothing flattering about the muffin-top look, especially when buttons keep popping), choose from the vast selection of creative maternity styles that accentuate the pregnant shape, rather than trying to hide it. You'll like your mirror image better, too, if you get a hairstyle that's slimming, pamper your complexion, and experiment with new makeup routines (the right techniques can take pounds off your pregnancy-rounded face; see page 149 page 149).

Maternity Clothes "I can't squeeze into my jeans anymore, but I dread buying maternity clothes."

There's never been a more styling time to be pregnant. Gone are the days when pregnancy wardrobes were limited to tentlike muumuus intended to hide the expectant shape under yards and yards of polyester. Not only are today's maternity clothes a lot more fashion- forward and practical to wear, but they're designed to hug (and highlight) your beautiful baby-filled belly. Visit a nearby maternity store (or shop one online) and you'll likely be filled with excitement, instead of dread.

Looking Slim When You're Bulking Up Big is beautiful when you're expecting, but that doesn't mean you can't try some tricks of the trim. With the right fashion choices, you can highlight your belly while slimming your overall silhouette. Here's how to show in all the right places: Think black. And navy blue, chocolate brown, or charcoal. Dark colors are slimming, minimizing body bulk and giving you an overall trimmer appearance, even if you're wearing a T-shirt and yoga pants. And navy blue, chocolate brown, or charcoal. Dark colors are slimming, minimizing body bulk and giving you an overall trimmer appearance, even if you're wearing a T-shirt and yoga pants.

Think monotone. One color fits all-or at least looks slimmer. Sticking to a single hue (or to one color with slight variations. from top to bottom will make you look longer and leaner. A two-tone look, however, will create a break in your figure, causing the eye to stop right at the color change (and possibly right where your hips start spreading). One color fits all-or at least looks slimmer. Sticking to a single hue (or to one color with slight variations. from top to bottom will make you look longer and leaner. A two-tone look, however, will create a break in your figure, causing the eye to stop right at the color change (and possibly right where your hips start spreading).

Think vertical. It's the oldest trick in the fashion book, but for good reason-it works. As you widen, choose clothes with vertical lines (which create height and give you a leaner look) instead of horizontal lines (which widen you even further). Look for clothes with vertical stripes, vertical zippers, vertical stitching, and vertical rows of buttons. It's the oldest trick in the fashion book, but for good reason-it works. As you widen, choose clothes with vertical lines (which create height and give you a leaner look) instead of horizontal lines (which widen you even further). Look for clothes with vertical stripes, vertical zippers, vertical stitching, and vertical rows of buttons.

Focus on the pluses. Like those probably plus-size breasts of yours (there's never been a better time to spotlight your cleavage). And minimize attention to the spots that you might be less inclined to want to show off, such as those swollen ankles (keep them under pants or comfortable boots, or wear slimming black tights). Like those probably plus-size breasts of yours (there's never been a better time to spotlight your cleavage). And minimize attention to the spots that you might be less inclined to want to show off, such as those swollen ankles (keep them under pants or comfortable boots, or wear slimming black tights).

Stay fit. With your clothes, that is. While you'll definitely want clothes that have room to grow in the bust and the belly, look for tops-shirts, sweaters, jackets, and dresses-that fit you well in the shoulders (probably the only part of your body that won't be widening). Hanging shoulders will give you a sloppy (and bulky) look. And though clinging can be slimming, watch out for clothes that are so clingy they appear too tight, like you've outgrown them (which you probably have). The overstuffed sausage look is never in style, after all.

Here are some tips to consider when making your purchases: [image] You still have a long way to grow. So don't set off on a whirlwind spending spree on the first day you can't button your jeans. Maternity clothes can be costly, especially when you consider the relatively short period of time they can be worn. So buy as you grow, and then buy only as much as you need (once you've checked what you can use that's already in your closet, you may end up needing a lot less than you'd figured). Though the pregnancy pillows available in try-on rooms in maternity stores can give a good indication of how things will fit later, they can't predict how you will carry (high, low, big, small. and which outfits will end up being the most comfortable when you crave comfort most. You still have a long way to grow. So don't set off on a whirlwind spending spree on the first day you can't button your jeans. Maternity clothes can be costly, especially when you consider the relatively short period of time they can be worn. So buy as you grow, and then buy only as much as you need (once you've checked what you can use that's already in your closet, you may end up needing a lot less than you'd figured). Though the pregnancy pillows available in try-on rooms in maternity stores can give a good indication of how things will fit later, they can't predict how you will carry (high, low, big, small. and which outfits will end up being the most comfortable when you crave comfort most.[image] You're not limited to maternity clothes. If it fits, wear it, even if it isn't from the maternity department. Buying nonmaternity clothing for maternity use (or using items you already own) is, of course, the best way of avoiding throwing away a fortune on clothes you'll only wear briefly. And depending on what the stores are showing in a particular season, anywhere from a few to many of the fashions on the regular racks may be suitable for pregnant shapes (though you may need to size up). Still, be wary of spending a lot on such purchases. Though you may love the clothes now, you may love them considerably less after you've worn them throughout your pregnancy. Plus, if you've bought them on the big side, they may not fit once you've shed your baby fat. You're not limited to maternity clothes. If it fits, wear it, even if it isn't from the maternity department. Buying nonmaternity clothing for maternity use (or using items you already own) is, of course, the best way of avoiding throwing away a fortune on clothes you'll only wear briefly. And depending on what the stores are showing in a particular season, anywhere from a few to many of the fashions on the regular racks may be suitable for pregnant shapes (though you may need to size up). Still, be wary of spending a lot on such purchases. Though you may love the clothes now, you may love them considerably less after you've worn them throughout your pregnancy. Plus, if you've bought them on the big side, they may not fit once you've shed your baby fat.[image] You've got it, so flaunt it. Bellies are out of the closet-and out from under those polyester pup tents. Many maternity fashions celebrate the pregnant belly, with clingy fabrics and styles. And that's something to celebrate, since belly-accentuating maternity wear actually slims your silhouette down, rather than bulking you up. Another great option: low-cut jeans and pants that can be worn under your belly. A low cut's also elongating (and what expectant mom couldn't use a little elongating?). You've got it, so flaunt it. Bellies are out of the closet-and out from under those polyester pup tents. Many maternity fashions celebrate the pregnant belly, with clingy fabrics and styles. And that's something to celebrate, since belly-accentuating maternity wear actually slims your silhouette down, rather than bulking you up. Another great option: low-cut jeans and pants that can be worn under your belly. A low cut's also elongating (and what expectant mom couldn't use a little elongating?).[image] Don't overlook those accessories the public never sees. A well-fitting, supportive bra should be your bosom buddy during pregnancy, especially as that bosom expands ... and expands. Skip the sale racks and put yourself in the hands of an experienced fitter at a well-stocked lingerie department or shop. With any luck, she will be able to tell you approximately how much extra room and support you need and which kind of bra will provide it. But don't stock up. Buy just a couple (one to wear and one to wash), and then go back for another fitting when you start growing out of them. Don't overlook those accessories the public never sees. A well-fitting, supportive bra should be your bosom buddy during pregnancy, especially as that bosom expands ... and expands. Skip the sale racks and put yourself in the hands of an experienced fitter at a well-stocked lingerie department or shop. With any luck, she will be able to tell you approximately how much extra room and support you need and which kind of bra will provide it. But don't stock up. Buy just a couple (one to wear and one to wash), and then go back for another fitting when you start growing out of them.Special maternity underwear isn't usually necessary, but if you do decide to go that route, you'll probably be relieved to find that it's a lot sexier than it used to be (good-bye granny panties, hello thongs and bikinis). You can also opt for regular bikini panties-bought in a larger-than-usual size if you need the room-worn under your belly. Buy them in favorite colors and/or sexy fabrics to give your spirits a lift (but make sure the crotches are cotton).[image] Dip into your partner's drawers. It's all there for the taking (though it's probably a good idea to ask first): oversize T-shirts and regular shirts that look great over pants or leggings, sweatpants that accommodate more inches than yours do, running shorts that will keep up with your waistline for at least a couple more months, belts with the few extra notches you need. Keep in mind, though, that by the sixth month (possibly a lot sooner), no matter how big your man is, you're likely to outgrow him and his clothes. Dip into your partner's drawers. It's all there for the taking (though it's probably a good idea to ask first): oversize T-shirts and regular shirts that look great over pants or leggings, sweatpants that accommodate more inches than yours do, running shorts that will keep up with your waistline for at least a couple more months, belts with the few extra notches you need. Keep in mind, though, that by the sixth month (possibly a lot sooner), no matter how big your man is, you're likely to outgrow him and his clothes.[image] Both a borrower and a lender be. Accept all offers of used maternity clothes, as long as they fit. In a pinch, any extra dress, skirt, or pair of jeans may do-you can make any borrowed item more "yours" with accessories (a fabulous scarf or a flashy pair of sneakers, for example). When your term is over, offer to lend those maternity outfits you bought and can't or don't want to wear postpartum to newly pregnant friends; between you and your friends, you'll be getting your money's worth from your maternity clothes. Both a borrower and a lender be. Accept all offers of used maternity clothes, as long as they fit. In a pinch, any extra dress, skirt, or pair of jeans may do-you can make any borrowed item more "yours" with accessories (a fabulous scarf or a flashy pair of sneakers, for example). When your term is over, offer to lend those maternity outfits you bought and can't or don't want to wear postpartum to newly pregnant friends; between you and your friends, you'll be getting your money's worth from your maternity clothes.[image] Cool is hot. Hot stuff (fabrics that don't breathe, such as nylon and other synthetics) isn't so hot when you're pregnant. Because your metabolic rate is higher than usual, making you warmer, you'll feel more comfortable in cottons. You'll also be less likely to get heat rash (a common complaint among the pregnant set). Knee-highs or thigh-highs will also be more comfortable than pantyhose, but avoid those that have a narrow constrictive band at the top. Light colors, mesh weaves, and looser fits will also help you keep your cool in warm weather. When the weather turns cold, dressing in layers is ideal, since you can selectively peel off as you heat up or when you go indoors. Cool is hot. Hot stuff (fabrics that don't breathe, such as nylon and other synthetics) isn't so hot when you're pregnant. Because your metabolic rate is higher than usual, making you warmer, you'll feel more comfortable in cottons. You'll also be less likely to get heat rash (a common complaint among the pregnant set). Knee-highs or thigh-highs will also be more comfortable than pantyhose, but avoid those that have a narrow constrictive band at the top. Light colors, mesh weaves, and looser fits will also help you keep your cool in warm weather. When the weather turns cold, dressing in layers is ideal, since you can selectively peel off as you heat up or when you go indoors.

Pre-Baby Jitters "Now that my abdomen is swelling, the fact that I'm really pregnant has finally sunk in. Even though we planned this pregnancy, we suddenly feel scared."

Sounds like you've got a little case of the pre-baby jitters-which, you'll be relieved to hear, many parents-to-be come down with at some point in their pregnancies. Even the most eager of expectant couples may find themselves with second thoughts once pregnancy starts to become a reality-and that isn't so surprising when you think about it. After all, a little person you haven't even met yet is already turning your lives upside down, making unexpected demands on you, both physically and emotionally. Every aspect of your lifestyle-from how you spend your evenings and your money to what you eat and drink to how often (and how) you make love-may already be changing, with plenty more changes on the postpartum horizon.

Not only is the prenatal ambivalence you're confronting completely understandable and extremely common, it's really pretty healthy. Facing it now gives you a chance to work out these feelings-and adjust to these major life changes-before baby arrives. The best way to do this is to talk it all out, both with each other and with friends who've already made the transition to parenthood (and will be able to offer you a reassuring perspective).

Without a doubt, becoming a parent is a life-changing experience-in other words, your life will never be the same. But as any parent will tell you-and as you'll soon find out for yourselves-it's a life-changing experience that's likely to bring a change for the better. Or even more likely, the best.

Unwanted Advice "Now that it's obvious I'm expecting, everyone-from my mother-in-law to strangers on the elevator-has advice for me. It drives me crazy."

There's just something about a bulging belly that brings out the so-called expert in everyone, and that brings down social barriers that usually keep strangers minding their own business. Take your morning jog around the park and someone is sure to chide, "You shouldn't be running in your condition!" Lug home two bags of groceries from the supermarket and you're bound to hear, "Do you think you ought to be carrying that?" Double dip at the ice cream parlor, and expect the fingers to start wagging: "That baby fat's not going to be easy to lose, honey."

Between the pregnancy police, the gratuitous advice-givers, and all those inevitable predictions about the sex of the baby, what's an expectant mother to do? First of all, keep in mind that most of what you hear is probably nonsense. Old wives' tales that do have foundation in fact have been scientifically substantiated and have become part of standard medical practice. Those that do not might still be tightly woven into pregnancy mythology but can be confidently dismissed. Those recommendations that leave you with a nagging doubt ("What if they're right?") are best checked out with your doctor, midwife, or childbirth educator.

Whether it's possibly plausible or obviously ridiculous, however, don't let unwanted advice get you going-who needs the added stress anyway? Instead, keep your sense of humor handy and take one of two approaches: Politely inform the well-meaning stranger, friend, or relative that you have a trusted practitioner who counsels you on your pregnancy and that, even though you appreciate the thought, you can't accept advice from anyone else. Or, just as politely, smile, say thank you, and go on your way, letting their comments go in one ear and out the other-without making any stops in between.

But no matter how you choose to handle unwanted advice, you might also want to get used to it. If there's anyone who attracts a crowd of advice-givers faster than a woman with a belly, it's a woman with a new baby.

Unwanted Belly Touching "Now that my pregnant belly is showing, friends, colleagues, even strangers come up to me and touch it-without even asking. I'm uncomfortable with that."

They're round, they're cute, and they're filled with something even cuter. Let's face it, pregnant bellies just scream out to be touched. Still, touching a pregnant belly may be an irresistible impulse, but it's also an inappropriate one-particularly without the owner's permission.

Some women don't mind being the center of so much touching attention; others actually enjoy it. But if all this uninvited rubbing is rubbing you the wrong way, don't hesitate to say so. You can do this bluntly (though politely): "I know you find my belly tempting to touch, but I'd really rather you didn't." Or a playful "No touching, please-the baby's sleeping!" can discourage those uninvited advances. Or you can try a little belly turning, rubbing the rubber right back (patting someone's potbelly might make him or her think twice next time before reaching out and touching another pregnant belly without permission). Or make your statement without saying a word: Cross your arms protectively over your belly, or take the rubber's hand off your midsection and place it somewhere else (like on his or her own belly).

Forgetfulness "Last week I left the house without my wallet; this morning I completely forgot an important business meeting. I can't focus on anything, and I'm beginning to think I'm losing my mind."

You're in good (forgetful) company. Many pregnant women begin to feel that as they're gaining pounds, they're losing brain cells. Even women who pride themselves on their organizational skills, their capacity to cope with complicated issues, and their ability to maintain their composure suddenly find themselves forgetting appointments, having trouble concentrating, and losing their cool (along with their wallets and cell phones). And it's not in their heads-it's in their brains. Researchers have found that a woman's brain-cell volume actually decreases during pregnancy (which could explain why you won't remember what you just read about in that last paragraph). And-for reasons unknown-women pregnant with girls are more forgetful, on average, than those carrying boys (who would have guessed?). Fortunately, the pregnancy brain fog (similar to what many women experience premenstrually, only thicker) is only temporary. Your brain will plump back up a few months after delivery.

Like numerous other symptoms, forgetfulness is caused by the hormonal changes of pregnancy. Sleep deprivation can also play a role (the less you sleep, the less you remember), as can the fact that you're constantly zapped of energy-energy your brain needs to stay focused. Also contributing to your scatterbrained self: the mother-to-be mind overload that's keeping all brain circuits busy contemplating nursery colors and negotiating baby names.

Feeling stressed about this intellectual fogginess will only make it worse (stress also compounds forgetfulness). Recognizing that it is normal (and not imagined), even accepting it with a sense of humor, may help to ease it-or, at least, make you feel better about it. Realistically, it might just not be possible to be as efficient as you were before you took on the added job of baby making. Keeping written checklists at home and at work can help contain the mental chaos. So can setting reminders (to show up for that meeting, to call your dad on his birthday) on your phone and computer, and recording important information on a PDA, if you have one (and can remember where you put it). Strategically placed Post-its (one on the front door to remind you to take your keys so you don't lock yourself out, for instance) can also help keep you on track.

Although ginkgo biloba has been touted for its memory-boosting properties, it is not considered safe for use during pregnancy, so you'll have to forget about using this and any other herbal preparation in your battle against pregnancy-induced forgetfulness.

And you might as well get used to working at a little below peak efficiency. The fog may well continue after your baby's arrival (due to fatigue, not hormones) and perhaps may not lift completely until baby (and you) start sleeping through the night.

Exercise During Pregnancy You're aching and you can't sleep and your back is killing you and your ankles are swelling and you're constipated and bloated and you're passing more gas than a busload of high school football players. In other words, you're pregnant. Now if only there were something you could do that might minimize the aches and pains and unpleasant side effects of pregnancy.

Actually, there is, and it'll take just minutes (make that 30 minutes) a day: exercise. Thought pregnancy was a time to take it easy? Not anymore. Lucky for you (or unlucky, if you're a member of the couch potato club), the official advice of ACOG reads like a personal trainer's pep talk: Women with normal pregnancies should get 30 minutes or more a day of moderate exercise on most (if not all) days.

More women than ever are taking that advice, making fitness a part of their daily-or almost daily-routine. And barring any red light from your practitioner, you can, too. It doesn't matter whether you started out as an iron woman in peak physical condition or a sofa slacker who hasn't laced up sneakers since your last high school gym class (except as a fashion statement). There are plenty of health perks to exercising for two.

The Benefits of Exercise So what's in it for you? Regular exercise can help: [image] Your stamina. It seems paradoxical, but sometimes getting too much rest can actually make you feel more tired. A little exercise can go a long way when it comes to giving your energy level the boost it needs. Your stamina. It seems paradoxical, but sometimes getting too much rest can actually make you feel more tired. A little exercise can go a long way when it comes to giving your energy level the boost it needs.[image] Your sleep. Many pregnant women have a hard time falling asleep (not to mention staying asleep), but those who exercise consistently often sleep better and wake up feeling more rested. Your sleep. Many pregnant women have a hard time falling asleep (not to mention staying asleep), but those who exercise consistently often sleep better and wake up feeling more rested.[image] Your health. Exercise may prevent gestational diabetes, a growing problem among pregnant women. Your health. Exercise may prevent gestational diabetes, a growing problem among pregnant women.[image] Your mood. Exercise causes your brain to release endorphins, those feel-good chemicals that give you a natural high-improving your mood, diminishing stress and anxiety. Your mood. Exercise causes your brain to release endorphins, those feel-good chemicals that give you a natural high-improving your mood, diminishing stress and anxiety.

Working in Workouts Your mission when it comes to exercise during pregnancy, should you choose to accept it (and there are lots of reasons why you should), is to work your way up to 30 minutes of some sort of activity a day. And if that sounds daunting, keep in mind that three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill. And even nonexercise activity-like 15 minutes of vacuuming and 15 minutes of light yard work-counts toward your daily goal. (See, it's not as hard as it sounds.) Still not convinced that you have the time? To make your mission possible, try thinking of exercise as part of your day-like brushing your teeth and going to work-and build it into your routine (that's how it becomes routine, after all).

If there's no place in your schedule to block out gym time, just incorporate exercise into your daily activities: Get off the bus two stops from the office, and walk the rest of the way. Park your car in a faraway spot at the mall instead of cruising for the closest (and while you're at the mall, take a few extra laps around-those count, too). Take a brisk walk to the deli instead of ordering in your sandwich. Use the stairs instead of the elevator. Walk up the escalator instead of going along for the ride. Visit the ladies' room at the far end of your office instead of the one across the hall.

Have the time but lack the motivation? Find it in a pregnancy exercise class (the camaraderie will help cheer you on) or by exercising with a friend (form a lunchtime walking club or hit the hiking trails with your buds on Saturdays before your weekly brunch). Just plain bored with your workouts? Switch it up-try pregnancy yoga if you're tired (literally) of running, or swimming (or water aerobics) if the stationary cycle is getting you nowhere. Find your exercise excitement in a pregnancy DVD workout.

Sure, there'll be days (especially in those fatigue-prone first and third trimesters), when you're too pooped to lift your legs off the coffee table, never mind actually do leg lifts. But there's never been a better time, or better reasons, to get yourself moving.

[image]Your back. A strong set of abs is the best defense against back pain, which plagues many pregnant women. But even exercise that's not directly targeting the tummy can also relieve back pain and pressure.[image] Your (tense) muscles. Stretching does your body good-especially a pregnant body, which is more prone to muscle cramps in the legs (and elsewhere). Stretching can help you uncover little pockets of tension, warding off sore muscles. Plus you can do it anywhere, anytime-even if you spend most of your day sitting down-and you don't even have to break a sweat. Your (tense) muscles. Stretching does your body good-especially a pregnant body, which is more prone to muscle cramps in the legs (and elsewhere). Stretching can help you uncover little pockets of tension, warding off sore muscles. Plus you can do it anywhere, anytime-even if you spend most of your day sitting down-and you don't even have to break a sweat.[image] Your bowels. An active body encourages active bowels. Even a 10-minute stroll helps get things going. Your bowels. An active body encourages active bowels. Even a 10-minute stroll helps get things going.[image] Your labor. Though exercise during pregnancy can't guarantee that you'll race through childbirth, moms who exercise tend to have shorter labors and are less likely to need labor and delivery interventions (including C-sections). Your labor. Though exercise during pregnancy can't guarantee that you'll race through childbirth, moms who exercise tend to have shorter labors and are less likely to need labor and delivery interventions (including C-sections).[image] Your postpartum recovery. The more fit you stay during pregnancy, the faster you'll recover physically after childbirth (and the sooner you'll be zipping up those prepregnancy jeans again). Your postpartum recovery. The more fit you stay during pregnancy, the faster you'll recover physically after childbirth (and the sooner you'll be zipping up those prepregnancy jeans again).

What's in it for baby? Plenty. Researchers theorize that changes in heart rate and oxygen levels in exercising moms-to-be stimulate their babies. Babies are also stimulated by the sounds and vibrations they experience in the womb during workouts. Exercise regularly during pregnancy, and your baby might end up being:

Can You Kegel?

If you do only one exercise during your pregnancy, make it this one. Kegels help strengthen your pelvic floor (the muscle group that controls the flow of urine and the contraction of the vagina and anal sphincter). One of the many benefits of doing your Kegels is that they prevent urinary incontinence, a pretty common complaint late in pregnancy and during postpartum-as well as fecal incontinence, which, though less common, can be even more uncomfortable and embarrassing. They can also tone your pelvic floor in preparation for labor and delivery-and possibly help you avoid an episiotomy or a tear. Finally, flexing your pelvic muscles through Kegels can improve sexual satisfaction postpartum, when those muscles will need some tightening up. For more about Kegels and instructions on how to flex those amazing muscles, see page 295 page 295.

[image]More fit. Babies of moms who exercise during pregnancy are born at healthier weights, are better able to weather labor and delivery (they're less stressed by it), and recover from the stresses of birth more quickly.[image] Smarter. Believe it or not, research shows that babies of moms who exercise throughout pregnancy score higher, on average, on general intelligence tests by age 5 (meaning that your workout may boost both your muscle power and baby's brain power!). Smarter. Believe it or not, research shows that babies of moms who exercise throughout pregnancy score higher, on average, on general intelligence tests by age 5 (meaning that your workout may boost both your muscle power and baby's brain power!).[image] Easier. Babies of pregnant exercisers tend to sleep through the night sooner, are less prone to colic, and are better able to soothe themselves. Easier. Babies of pregnant exercisers tend to sleep through the night sooner, are less prone to colic, and are better able to soothe themselves.

Exercise Smarts Exercising with a baby on board? Remember to use your exercise smarts: [image] Drink before you exercise. To avoid becoming dehydrated, have a drink before your workout-even if you're not thirsty (waiting until you're thirsty means you've waited too long). End your workout with a drink, also, to replenish the fluids you lost through sweat. Drink before you exercise. To avoid becoming dehydrated, have a drink before your workout-even if you're not thirsty (waiting until you're thirsty means you've waited too long). End your workout with a drink, also, to replenish the fluids you lost through sweat.[image] Bring on the snacks. A light but sustaining before-workout snack will help keep your energy up. Follow up with a light snack, too, especially if you've burned a lot of calories. Bring on the snacks. A light but sustaining before-workout snack will help keep your energy up. Follow up with a light snack, too, especially if you've burned a lot of calories.[image] Stay cool. Any exercise or environment that raises a pregnant woman's temperature more than 1.5 degrees should be avoided (it causes blood to be shunted away from the uterus to the skin as the body attempts to cool off). So stay out of saunas, steam rooms, or hot tubs, and don't exercise outdoors in very hot or humid weather or indoors in a stuffy, overheated room (no Bikram yoga). If you generally walk outdoors, try an air-conditioned mall instead when the temperature soars. Stay cool. Any exercise or environment that raises a pregnant woman's temperature more than 1.5 degrees should be avoided (it causes blood to be shunted away from the uterus to the skin as the body attempts to cool off). So stay out of saunas, steam rooms, or hot tubs, and don't exercise outdoors in very hot or humid weather or indoors in a stuffy, overheated room (no Bikram yoga). If you generally walk outdoors, try an air-conditioned mall instead when the temperature soars.[image] Dress for exercise success. Play it cool by wearing loose, breathable, stretchable clothes. Choose a bra that provides plenty of support for your larger-than-life breasts but that doesn't pinch once you get moving (a sports bra can be a great addition to your maternity wardrobe). Dress for exercise success. Play it cool by wearing loose, breathable, stretchable clothes. Choose a bra that provides plenty of support for your larger-than-life breasts but that doesn't pinch once you get moving (a sports bra can be a great addition to your maternity wardrobe).[image] Put your feet first. If your sneakers are showing their age, replace them now to minimize your chances of injury or falls. And make sure you choose workout shoes that are designed for the sport you're pursuing. Put your feet first. If your sneakers are showing their age, replace them now to minimize your chances of injury or falls. And make sure you choose workout shoes that are designed for the sport you're pursuing.[image] Select the right surface. Indoors, a wood floor or a tightly carpeted surface is better than tile or concrete for your workouts. (If the surface is slippery, don't exercise in socks or footed tights.) Outdoors, soft running tracks and grassy or dirt trails are better than hard-surfaced roads or sidewalks; level surfaces are better than uneven ones. Select the right surface. Indoors, a wood floor or a tightly carpeted surface is better than tile or concrete for your workouts. (If the surface is slippery, don't exercise in socks or footed tights.) Outdoors, soft running tracks and grassy or dirt trails are better than hard-surfaced roads or sidewalks; level surfaces are better than uneven ones.[image] Stay off the slopes. Because your growing abdomen will affect your sense of balance, ACOG suggests women in the latter part of pregnancy avoid sports that come with a higher risk of falling or abdominal injury. These include gymnastics, downhill skiing, ice-skating, vigorous racquet sports (play doubles instead of singles), and horseback riding, as well as cycling and contact sports such as ice hockey, soccer, or basketball (see Stay off the slopes. Because your growing abdomen will affect your sense of balance, ACOG suggests women in the latter part of pregnancy avoid sports that come with a higher risk of falling or abdominal injury. These include gymnastics, downhill skiing, ice-skating, vigorous racquet sports (play doubles instead of singles), and horseback riding, as well as cycling and contact sports such as ice hockey, soccer, or basketball (see page 224 page 224 for more). for more).[image] Stay on the level. Unless you're living at high altitudes, avoid any activity that takes you up more than 6,000 feet. On the flip(per) side, scuba diving, which poses a risk of decompression sickness for your baby, is also off-limits, so you'll have to wait until you're no longer carrying a passenger to take your next dive. Stay on the level. Unless you're living at high altitudes, avoid any activity that takes you up more than 6,000 feet. On the flip(per) side, scuba diving, which poses a risk of decompression sickness for your baby, is also off-limits, so you'll have to wait until you're no longer carrying a passenger to take your next dive.[image] Stay off your back. After the fourth month, don't exercise flat on your back. The weight of your enlarging uterus could compress major blood vessels, restricting circulation. Stay off your back. After the fourth month, don't exercise flat on your back. The weight of your enlarging uterus could compress major blood vessels, restricting circulation.[image] Avoid risky moves. Pointing, or extending, your toes-at any time in pregnancy-could lead to cramping in your calves. Flex your feet instead, turning them up toward your face. Full sit-ups or double leg lifts pull on the abdomen, so they're probably not a good idea when you've got a baby on board. Also avoid any activity that requires "bridging" (bending over backward. or other contortions, or that involves deep flexion or extension of joints (such as deep knee bends), jumping, bouncing, sudden changes in direction, or jerky motions. Avoid risky moves. Pointing, or extending, your toes-at any time in pregnancy-could lead to cramping in your calves. Flex your feet instead, turning them up toward your face. Full sit-ups or double leg lifts pull on the abdomen, so they're probably not a good idea when you've got a baby on board. Also avoid any activity that requires "bridging" (bending over backward. or other contortions, or that involves deep flexion or extension of joints (such as deep knee bends), jumping, bouncing, sudden changes in direction, or jerky motions.

Exercising the Right Way When You're Expecting Not only does your pregnant body not fit into your regular workout clothes anymore, it also may not fit into your regular workout routine. Now that you're exercising for two, you'll need to make doubly sure you're exercising the right way. Here are some pointers, whether you're a gym junkie or a Sunday stroller: The starting line is the practitioner's office. Before you lace up your sneaks and hit the aerobics class, make a pit stop at your practitioner's office for the green light. It's highly likely you'll get it-most women do. But if you have any medical or pregnancy complications, your practitioner may limit your exercise program, nix it entirely, or-if you have gestational diabetes-even encourage you to be a little more active. Be sure you're clear about what exercise programs are appropriate for you and whether your normal fitness routine (if you have one) is safe to continue when you're expecting. If you're in good health, your practitioner will likely encourage you to stick with your regular routine as long as you feel up to it, with certain modifications (especially if your regular routine includes pregnancy-taboo sports, like ice hockey). Before you lace up your sneaks and hit the aerobics class, make a pit stop at your practitioner's office for the green light. It's highly likely you'll get it-most women do. But if you have any medical or pregnancy complications, your practitioner may limit your exercise program, nix it entirely, or-if you have gestational diabetes-even encourage you to be a little more active. Be sure you're clear about what exercise programs are appropriate for you and whether your normal fitness routine (if you have one) is safe to continue when you're expecting. If you're in good health, your practitioner will likely encourage you to stick with your regular routine as long as you feel up to it, with certain modifications (especially if your regular routine includes pregnancy-taboo sports, like ice hockey).

Respect your body as it changes. Expect your routines to change as your body does. You'll need to modify your workouts as your sense of balance shifts, and you'll probably also have to slow down to avoid taking a spill (especially once you can no longer see your feet). Also expect workouts to seem different, even if you've been doing a particular routine for years. If you're a walker, for example, you'll feel more pressure on your hips and knees as your pregnancy progresses and as your joints and ligaments loosen. You'll also have to accommodate your pregnant body by avoiding any exercise that requires you to lie flat on your back or stand without moving (like some yoga and tai chi poses do) after the first trimester. Both can restrict your blood flow. Expect your routines to change as your body does. You'll need to modify your workouts as your sense of balance shifts, and you'll probably also have to slow down to avoid taking a spill (especially once you can no longer see your feet). Also expect workouts to seem different, even if you've been doing a particular routine for years. If you're a walker, for example, you'll feel more pressure on your hips and knees as your pregnancy progresses and as your joints and ligaments loosen. You'll also have to accommodate your pregnant body by avoiding any exercise that requires you to lie flat on your back or stand without moving (like some yoga and tai chi poses do) after the first trimester. Both can restrict your blood flow.

Start slow. If you're new at this, start slowly. It's tempting to start off with a bang, running 3 miles the first morning or working out twice the first afternoon. But such enthusiastic beginnings usually lead not to fitness but to sore muscles, sagging resolve-and abrupt endings. Start the first day with 10 minutes of warm-ups followed by 5 minutes of a more strenuous workout (but stop sooner if you begin to tire) and a 5-minute cool-down. After a few days, if your body has adjusted well, increase the period of strenuous activity by about 5 minutes until you are up to 30 minutes or more, if you feel comfortable. If you're new at this, start slowly. It's tempting to start off with a bang, running 3 miles the first morning or working out twice the first afternoon. But such enthusiastic beginnings usually lead not to fitness but to sore muscles, sagging resolve-and abrupt endings. Start the first day with 10 minutes of warm-ups followed by 5 minutes of a more strenuous workout (but stop sooner if you begin to tire) and a 5-minute cool-down. After a few days, if your body has adjusted well, increase the period of strenuous activity by about 5 minutes until you are up to 30 minutes or more, if you feel comfortable.

Thirty Minutes Plus?

Is more (exercise) more-or less? That depends. If you're really ambitious (or just really fit), and you've been green-lighted by your practitioner (based on your fitness level), it's safe to work out for up to an hour or even more, as long as you listen to your body. Moms-to-be tend to fatigue sooner than they used to, and tired bodies are more apt to injure themselves. Plus, overexertion could lead to other problems (dehydration, for one, if you don't take in enough fluids; for another, lack of oxygen to the baby if you're short of breath for long periods). Burning more calories during your marathon sessions also means you'll need to take in more, so be sure to compensate appropriately (the best part of a workout, wouldn't you say?).

Of course, if you're already a gym rat, remember that while pregnancy is a great time to maintain your fitness level, it's not a time to increase it (you can set new personal bests after baby is on the scene).

Get off to a slow start every time you start. Warm-ups can be tedious when you're eager to get your workout started-and over with. But as every athlete knows, they're an essential part of any exercise program. They ensure that the heart and circulation aren't taxed suddenly and reduce the chances of injury to muscles and joints, which are more vulnerable when cold-and particularly during pregnancy. So walk before you run; swim slowly or jog in place in the pool before you start your laps. Warm-ups can be tedious when you're eager to get your workout started-and over with. But as every athlete knows, they're an essential part of any exercise program. They ensure that the heart and circulation aren't taxed suddenly and reduce the chances of injury to muscles and joints, which are more vulnerable when cold-and particularly during pregnancy. So walk before you run; swim slowly or jog in place in the pool before you start your laps.

Finish as slowly as you start. Collapse may seem like the logical conclusion to a workout, but it isn't physiologically sound. Stopping abruptly traps blood in the muscles, reducing blood supply to other parts of your body and to your baby. Dizziness, faintness, extra heartbeats, or nausea may result. So finish your exercise with exercise: about 5 minutes of walking after running, easy paddling after a vigorous swim, light stretching exercises after almost any activity. Top off your cool-down with a few minutes of relaxation. You can help avoid dizziness (and a possible fall) if you get up slowly when you've been exercising on the floor. Collapse may seem like the logical conclusion to a workout, but it isn't physiologically sound. Stopping abruptly traps blood in the muscles, reducing blood supply to other parts of your body and to your baby. Dizziness, faintness, extra heartbeats, or nausea may result. So finish your exercise with exercise: about 5 minutes of walking after running, easy paddling after a vigorous swim, light stretching exercises after almost any activity. Top off your cool-down with a few minutes of relaxation. You can help avoid dizziness (and a possible fall) if you get up slowly when you've been exercising on the floor.

Watch the clock. Too little exercise won't be effective; too much can be debilitating. A full workout, from warm-up to cool-down, can take anywhere from 30 minutes to an hour. But keep the level of exertion mild to moderate. Too little exercise won't be effective; too much can be debilitating. A full workout, from warm-up to cool-down, can take anywhere from 30 minutes to an hour. But keep the level of exertion mild to moderate.

Divide and conquer your workout. Can't find time in your day for a 30-minute workout? Divide your exercise schedule into two, three, or even four shorter ones. Not only will any combo that adds up to 30 minutes do the trick, this can tone muscles more effectively. Can't find time in your day for a 30-minute workout? Divide your exercise schedule into two, three, or even four shorter ones. Not only will any combo that adds up to 30 minutes do the trick, this can tone muscles more effectively.

Keep it up. Exercising erratically (four times one week and none the next) won't get you in shape. Exercising regularly (three or four times a week, every week) will. If you're too tired for a strenuous workout, don't push yourself, but do try to do the warm-ups so that your muscles will stay limber and your discipline won't dissolve. Many women find they feel better if they do some exercise-if not necessarily their full workout-every day. Exercising erratically (four times one week and none the next) won't get you in shape. Exercising regularly (three or four times a week, every week) will. If you're too tired for a strenuous workout, don't push yourself, but do try to do the warm-ups so that your muscles will stay limber and your discipline won't dissolve. Many women find they feel better if they do some exercise-if not necessarily their full workout-every day.

Compensate for the calories you burn. Perhaps the most fun part of a pregnancy exercise program is the extra eating you'll have to do. You'll have to consume about 150 to 200 additional calories for every half hour of moderate exercising. If you believe you're consuming enough calories but you still are not gaining weight, you may be exercising too much. Perhaps the most fun part of a pregnancy exercise program is the extra eating you'll have to do. You'll have to consume about 150 to 200 additional calories for every half hour of moderate exercising. If you believe you're consuming enough calories but you still are not gaining weight, you may be exercising too much.

Shoulder and Leg Stretches [image]Shoulder stretch. To ease tension in your shoulders (especially good if you spend a lot of time at the computer), try this simple move: Stand with your feet shoulder-width apart and knees slightly bent. Bring your left arm out in front of you at chest height and bend it slightly. Take your right hand, place it on your left elbow, and then gently pull your left elbow toward your right shoulder as you exhale. Hold the stretch for 5 to 10 seconds, then switch sides. To ease tension in your shoulders (especially good if you spend a lot of time at the computer), try this simple move: Stand with your feet shoulder-width apart and knees slightly bent. Bring your left arm out in front of you at chest height and bend it slightly. Take your right hand, place it on your left elbow, and then gently pull your left elbow toward your right shoulder as you exhale. Hold the stretch for 5 to 10 seconds, then switch sides.[image]Standing leg stretch. Give your legs a much-needed break with this easy stretch: Stand and hold on to a countertop, the back of a heavy chair, or another sturdy object for support. Bend your right knee and bring your right foot back and up toward your buttocks. Grasp your foot with your right hand and bring your heel toward your buttocks while extending your thigh backward from the hip joint. Keep your back straight and hold the stretch for 10 to 30 seconds. Repeat with the left leg. Give your legs a much-needed break with this easy stretch: Stand and hold on to a countertop, the back of a heavy chair, or another sturdy object for support. Bend your right knee and bring your right foot back and up toward your buttocks. Grasp your foot with your right hand and bring your heel toward your buttocks while extending your thigh backward from the hip joint. Keep your back straight and hold the stretch for 10 to 30 seconds. Repeat with the left leg.

Replace the fluids you use up. For every half hour of moderate activity, you will need at least a full glass of extra liquid to compensate for fluids lost through perspiration. You will need more in warm weather, or whenever you're sweating a lot. Drink before, during, and after exercising-but no more than 16 ounces at a time. It's a good idea to start your fluid intake 30 to 45 minutes before your planned workout. For every half hour of moderate activity, you will need at least a full glass of extra liquid to compensate for fluids lost through perspiration. You will need more in warm weather, or whenever you're sweating a lot. Drink before, during, and after exercising-but no more than 16 ounces at a time. It's a good idea to start your fluid intake 30 to 45 minutes before your planned workout.

Choose the right group. If you prefer a group approach to exercise, take an exercise class that is specifically designed for pregnant women (ask for the instructor's credentials before enrolling). For some women, classes are better than solo exercising (particularly when self-discipline is lacking) and provide support and feedback. The best programs maintain moderate intensity,. meet at least three times weekly, individualize to each woman's capabilities, and have a network of medical and exercise specialists available for questions. If you prefer a group approach to exercise, take an exercise class that is specifically designed for pregnant women (ask for the instructor's credentials before enrolling). For some women, classes are better than solo exercising (particularly when self-discipline is lacking) and provide support and feedback. The best programs maintain moderate intensity,. meet at least three times weekly, individualize to each woman's capabilities, and have a network of medical and exercise specialists available for questions.

Make it fun. Any workout, group or otherwise, should be an experience you look forward to rather than dread, one you think of as fun, not as torture. If you choose something you like doing, it'll be easier to stick with-particularly on days when you have no energy, feel the size of an SUV, or both. Some women find it helpful to pick a workout with a social component, from a prenatal yoga class to a romantic after-dinner walk. Exercising with a mate or a pal, incidentally, increases the odds of sticking with a program. So instead of meeting a friend for a coffee and scone, meet for a walk. Any workout, group or otherwise, should be an experience you look forward to rather than dread, one you think of as fun, not as torture. If you choose something you like doing, it'll be easier to stick with-particularly on days when you have no energy, feel the size of an SUV, or both. Some women find it helpful to pick a workout with a social component, from a prenatal yoga class to a romantic after-dinner walk. Exercising with a mate or a pal, incidentally, increases the odds of sticking with a program. So instead of meeting a friend for a coffee and scone, meet for a walk.

Do everything in moderation. Never exercise to the point of exhaustion, especially when you're pregnant. (Even if you're a trained athlete, don't exercise to your fullest capacity, whether it exhausts you or not.) There are several ways of checking to see whether you're overdoing it. First, if it feels good, it's probably okay. If there's any pain or strain, it's not. A little perspiration is fine; a drenching sweat is a sign to slow down. So is being unable to carry on a conversation as you go. Work hard enough so you feel yourself breathing more heavily, but never be so out of breath that you aren't able to talk, sing, or whistle while you work(out). Needing a nap after completing a workout means you've worked too hard. You should feel exhilarated, not drained, after exercising. Never exercise to the point of exhaustion, especially when you're pregnant. (Even if you're a trained athlete, don't exercise to your fullest capacity, whether it exhausts you or not.) There are several ways of checking to see whether you're overdoing it. First, if it feels good, it's probably okay. If there's any pain or strain, it's not. A little perspiration is fine; a drenching sweat is a sign to slow down. So is being unable to carry on a conversation as you go. Work hard enough so you feel yourself breathing more heavily, but never be so out of breath that you aren't able to talk, sing, or whistle while you work(out). Needing a nap after completing a workout means you've worked too hard. You should feel exhilarated, not drained, after exercising.

Dromedary Droop A great way to relieve back pressure (your constant companion these days) is to get down on your hands and knees and relax your back, keeping your head straight and making sure your neck is lined up with your spine. Then arch your back-you'll feel your abs and buttocks tighten. Let your head gently droop down. Slowly return to your original position. Repeat several times-and do several times a day if you can, especially if you're standing or sitting a lot on the job.

Neck Relaxer This exercise will ease tension in your neck. Sit up straight in a supportive chair. Close your eyes and breathe deeply, then gently tilt your head to one side and let it slowly drop toward your shoulder. Don't raise your shoulder to meet your head, and don't force your head down. Hold for 3 to 6 seconds, then switch sides. Repeat three or four times. Gently bring your head forward, letting your chin relax into your chest. Roll your cheek to the right toward your shoulder (again, don't force the motion, and don't move your shoulder toward your head) and hold for 3 to 6 seconds. Switch sides and repeat. Do three or four sets per day.

Know when to stop. Your body will signal when it's time by saying, "Hey, I'm tired." Take the hint right away, and throw in the towel. More serious signals suggest a call to your practitioner: pain anywhere (hip, back, pelvis, chest, head, and so on); a cramp or stitch that doesn't go away when you stop exercising; uterine contractions and chest pain; lightheadedness or dizziness; very rapid heartbeat; severe breathlessness; difficulty walking or loss of muscle control; sudden headache. increased swelling of your hands, feet, ankles, or face; amniotic fluid leakage or vaginal bleeding; or, after the 28th week, a slowing down or total absence of fetal movement. In the second and third trimesters, you may notice a gradual decrease in your performance and efficiency. This is normal and another signal to take it easier. Your body will signal when it's time by saying, "Hey, I'm tired." Take the hint right away, and throw in the towel. More serious signals suggest a call to your practitioner: pain anywhere (hip, back, pelvis, chest, head, and so on); a cramp or stitch that doesn't go away when you stop exercising; uterine contractions and chest pain; lightheadedness or dizziness; very rapid heartbeat; severe breathlessness; difficulty walking or loss of muscle control; sudden headache. increased swelling of your hands, feet, ankles, or face; amniotic fluid leakage or vaginal bleeding; or, after the 28th week, a slowing down or total absence of fetal movement. In the second and third trimesters, you may notice a gradual decrease in your performance and efficiency. This is normal and another signal to take it easier.

Taper off in the last trimester. Most women find that they need to slack off somewhat in the third trimester, particularly during the ninth month, when stretching routines and brisk walking or water workouts will probably provide enough exercise. If you feel up to sticking with a more vigorous program (and you're in excellent athletic shape), your practitioner may green-light your usual exercise agenda right up until delivery, but definitely ask first. Most women find that they need to slack off somewhat in the third trimester, particularly during the ninth month, when stretching routines and brisk walking or water workouts will probably provide enough exercise. If you feel up to sticking with a more vigorous program (and you're in excellent athletic shape), your practitioner may green-light your usual exercise agenda right up until delivery, but definitely ask first.

Even when you're not working out ... don't just sit there. Sitting for an extended period without a break causes blood to pool in your leg veins, can cause your feet to swell, and could lead to other problems. If your work entails a lot of sitting, or if you watch TV for hours at a time or travel long distances frequently, be sure to break up every hour or so of sitting with 5 or 10 minutes of walking. And while at your seat, periodically do some exercises that enhance circulation, such as taking a few deep breaths, extending your lower legs, flexing your feet, and wiggling your toes. Also try contracting the muscles in your abdomen and buttocks (a sort of sitting pelvic tilt). If your hands tend to swell, periodically stretch your arms above your head, opening and closing your fists several times as you do. Sitting for an extended period without a break causes blood to pool in your leg veins, can cause your feet to swell, and could lead to other problems. If your work entails a lot of sitting, or if you watch TV for hours at a time or travel long distances frequently, be sure to break up every hour or so of sitting with 5 or 10 minutes of walking. And while at your seat, periodically do some exercises that enhance circulation, such as taking a few deep breaths, extending your lower legs, flexing your feet, and wiggling your toes. Also try contracting the muscles in your abdomen and buttocks (a sort of sitting pelvic tilt). If your hands tend to swell, periodically stretch your arms above your head, opening and closing your fists several times as you do.

Pelvic Tilt This simple routine can help improve your posture, strengthen your abs, reduce back pain, and help prepare you for labor. To do a pelvic tilt, stand with your back against a wall and relax your spine. As you inhale, press the small of your back against the wall. Exhale; then repeat several times. For a variation that also helps reduce the pain of sciatica, try rocking your pelvis back and forth-keeping your back straight-while either kneeling on all fours or standing up. Do pelvic tilts regularly (take a 5-minute pelvic-tilt break several times during your workday).

Choosing the Right Pregnancy Exercise While it's true that pregnancy isn't the time to learn to water-ski or enter a horse-jumping competition, you will still be able to enjoy most fitness activities-and use many of the machines at the gym (with a few caveats). You can select, too, from the growing number of exercise programs specifically designed for expecting moms (pregnancy water aerobics and prenatal yoga classes, for example). But be sure to ask your practitioner about what's okay and what's not when it comes to choosing an exercise program or sport. You'll probably find that most of the activities that are off-limits when you're expecting are ones you'd probably have a hard time doing well anyway once you have a basketball-size belly (like competitive basketball ... or football or scuba diving or downhill racing or mountain biking). Here are the do's and don'ts of pregnancy workouts: Walking. Just about anyone can do it-and do it just about anywhere, anytime. There's no easier exercise to fit into your busy schedule than walking (don't forget, all the walking you do counts, even if it's walking two blocks to the market or 10 minutes while the dog does its business). And you can continue to fit it in right up until delivery day (and even on delivery day if you're anxious to get those contractions moving along). Best of all, there's no equipment necessary-and no gym membership or classes to pay for, either. All you need is a supportive pair of sneakers and comfortable, breathable clothes. If you're just beginning a walking routine, go slowly at first (start out at a stroll before you move on to a brisk pace). Need some time for yourself. Walking alone can give you that quiet moment you crave. But if you'd rather have company along for the walk, stroll with your partner, friends, or colleagues. You can even start a walking club (in the morning with neighbors or at lunchtime with coworkers). Weather's not cooperative? Do the mall walk. Just about anyone can do it-and do it just about anywhere, anytime. There's no easier exercise to fit into your busy schedule than walking (don't forget, all the walking you do counts, even if it's walking two blocks to the market or 10 minutes while the dog does its business). And you can continue to fit it in right up until delivery day (and even on delivery day if you're anxious to get those contractions moving along). Best of all, there's no equipment necessary-and no gym membership or classes to pay for, either. All you need is a supportive pair of sneakers and comfortable, breathable clothes. If you're just beginning a walking routine, go slowly at first (start out at a stroll before you move on to a brisk pace). Need some time for yourself. Walking alone can give you that quiet moment you crave. But if you'd rather have company along for the walk, stroll with your partner, friends, or colleagues. You can even start a walking club (in the morning with neighbors or at lunchtime with coworkers). Weather's not cooperative? Do the mall walk.

Biceps Curl Start by selecting light weights (3- or 5-pound weights if you're a beginner, and never lift more than 12-pound weights). Stand with your legs shoulder-width apart, making sure not to lock your knees. Keep your elbows in and your chest up. Slowly raise both weights toward your shoulders by bending your elbows and keeping your arms in front of you (remember to breathe), stopping when your forearms are perpendicular to the floor and the weights are facing the ceiling. Lower slowly and repeat. Try to do 8 to 10 repetitions, but take breaks if needed and don't overdo it. You'll feel a burn in your muscles, but never strain or start holding your breath.

Jogging. Experienced runners can stay on track during pregnancy-but you may want to limit your distances and stick to level terrain or use a treadmill (if you weren't a runner prepregnancy, stick to walking for now). Keep in mind that loosening ligaments and joints during pregnancy can make running harder on your knees and also make you more prone to injury-yet another reason not to overdo it. Experienced runners can stay on track during pregnancy-but you may want to limit your distances and stick to level terrain or use a treadmill (if you weren't a runner prepregnancy, stick to walking for now). Keep in mind that loosening ligaments and joints during pregnancy can make running harder on your knees and also make you more prone to injury-yet another reason not to overdo it.

Leg Lifts Leg lifts use your body's own weight to tone your thigh muscles (no infomercial equipment necessary). Simply lie on your left side with your shoulders, hips, and knees lined up straight. Support yourself by holding your head with your left arm and placing your right arm on the floor in front of you. Then slowly lift your right leg as high as you comfortably can (remember to breathe). Do 10 repetitions, then switch sides and repeat.