30 or Older and Pregnant? Here's How to Stay Fit

Fitness tips for every level to help stave off extra pounds or problems during pregnancy (9 Photos)

Melissa F. Pheterson on Sep 15, 2010 at 12:44PM

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30 or Older and Pregnant? Here's How to Stay Fit

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Squats to Fight Leg Swelling

Beginner: With your back against the wall, slide down as though you’re lowering into an imaginary chair. Count to 5, return to standing, and repeat 8 to 10 times. “This wall-sit works your quads and glutes to keep legs strong and steady without aggravating your back, or making you get on the floor,” says Kaehler.

Moderate: Increase the count to 30, adding light hand weights or a band. While you’re sitting, do a few Kegels (tighten the muscles of your vagina -- like you’re holding back a stream of urine -- then release). “You might as well get used to multitasking now,” Kaehler jokes.

Advanced: Move away from the wall, hold onto a chair and squat down for 2 counts; hold with a Kegel. Return to standing; repeat 12 times. (Away from the wall, you’re recruiting additional muscles to help with balance and stability.)

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