Pregnant? Get ON THE BALL, for an easier birth.

Fitness Ball Exercises During Pregnancy

For most women, the ultimate goal of exercising during pregnancy is to strengthen and condition the body for delivery. That’s why most prenatal fitness ball exercises specifically target muscle groups that work hard during labor, such as the abdominals and leg muscles. Here are a few basic exercises that will help in prenatal conditioning:

  • Wall Squat:Stand and place the ball between your lower back and the wall. Feet should be shoulder-width apart a few inches in front of your hips, knees slightly bent. While leaning gently against the ball, bend your knees and slowly lower your body so your thighs are parallel to the floor. Slowly return to start position. This will prepare your legs for labor.
  • Wall Crunches:Sit with knees bent and place the ball between your back and the wall. Contract your abdominals and curl into them, pressing against the ball with your lower back. Return to starting position. This keeps the abdominal muscles strong and toned.
  • Pelvic Tilt:Kneel with your hands on the ball. Tuck your pelvis under while contracting your abdominal muscles Roll the ball toward you as you contract. This is another good abdominal exercise.
  • Side Stretch:Position the ball against a wall for stability or use a spotter. Sit on the ball with feet flat on floor, shoulder width apart. Using one arm for balance, raise and stretch the other overhead, palm facing inward. Rolling ball slightly, continue raising arm until you feel the stretch along the side. Lower and repeat with other arm. This helps keep the back limber.
  • Kegels: Sitting comfortably on the ball, tighten the vaginal muscles as if you’re trying to stop the flow of urine. Hold for five seconds and relax. Repeat as often as possible. Kegels are a “must do” for any woman. Using a ball allows you to do Kegels in any position. Doing them while sitting upright on the ball also helps strengthen the core muscles and reinforcing balance.

 Also remember that fitness balls can be used as additional support for a “normal” exercise routine. For example, use it to support your torso while doing leg lifts, or lean against it at an incline for those exercises that would usually be done in a back-lying position. Since back-lying exercises shouldn’t be done after the first trimester, a fitness ball can lift your body and make them safe. Fitness balls also can provide support for exercises done with free weights and bands.

Set up your personal one on one session with me so we can help you and your baby have a much easier and healthier birthing experience.

Trina Atwell




What is hiit? HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the butt-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout. This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace. Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process. the benefits of hiit.

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you’ll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That’s right: Some of that hard-earned muscle will start degrading itself in your quest to get lean. The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch. Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting). When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties.

Let me help you with your HIIT, get back to the better you in a shorter period of time. Schedule your personal training appointments today, in the convenience of your own home, or mine.

cell: 8718-1972

Want 6 pack abs? Tip of the day.

Let me help you get that washboard tummy!

I use to believe that you had to do a million sit-ups or crunches to get 6 pack abs.  About a year ago I realized that it was the cardio that actually brought the 6 pack to life.

I came across a smart tip from Jillian Michaels (one of my all time favs when it comes to personal trainers) today and I agree 100%. Thought I would share it with all of you:

Smart Tip: Six pack abs aren’t about crunches. You CAN NOT spot reduce fat. The best way to get a washboard tummy is by burning the fat off on top of the muscle with a combination of diet, cardio, & over all core based functional training. For example try moves like mountain climbers, jumping jacks with high kicks, lunge with rotation etc. These moves are dynamic (burn lots of cals) & condition abs at the same time.

I’d LOVE to help you get your 6 pack abs!

I’ve had 2 babies, gained over 40 lbs with each one of them. If I can get mine back, I can help you get yours back too.  Let’s start this week! 8718-1972 or send me an email to schedule

Get back to the better you!