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    Why Am I Gaining Weight During Perimenopause?

    There are some symptoms of perimenopause we’re all familiar with – the hot flushes, irregular periods, the mood changes – and some we’re less familiar with. And if you’ve noticed you’ve gained some weight or your body fat has increased despite your workout routine and exercise remaining unchanged, it may be down to this ahem period and not your efforts. Perimenopause and weight gain are a pretty common combination. Below is everything you need to know about why it’s happening and what you can do about it.What Is Perimenopause?Simply put, perimenopause is the transitional stage leading up to menopause. It means “around menopause”. There’s no set age for when perimenopause begins. It typically begins in your 40s, but many women begin to experience symptoms before that, sometimes as early as their mid-to-early thirties. What Happens During Perimenopause? During perimenopause, your ovaries gradually produce less oestrogen – the main female hormone. As oestrogen decreases, it throws off the balance with another hormone produced by your ovaries; progesterone. During perimenopause, your hormone levels can be unpredictable, rising and falling unevenly.Due to changing and fluctuating your hormones, your menstrual cycle may become irregular, with changes to the length of your cycle, your flow and the time between periods. You may also begin to experience various symptoms.READ MORE: Your Perimenopausal Weekly Workout PlanSymptoms Of PerimenopauseSome common symptoms people may experience during perimenopause include:Irregular periods

    Hot flushes

    Low libido

    Night sweats

    Vaginal dryness

    Changes to mood like depression, anxiety, irritability or mood swings

    Sleeping problems

    Fatigue

    Changes to skin and hair (thinning hair or dry skin)

    Weight gain or difficulty losing weightWhen Does Menopause Begin?After 12 consecutive months without a period you will have officially reached menopause. The post-menopausal phase begins after that.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Why Am I Gaining Weight During Perimenopause?Yes, those internal changes happening in your body might be manifesting physically. According to a 2021 study, women in late perimenopause had 10% less muscle mass than those in early perimenopause. And research also shows that the rate of fat gain could double in the two years leading up to your final menstrual period.According to the British Menopause Society, at least 50% of women are affected by weight gain during perimenopause and menopause, making it one of the most common side effects. The British Menopause Society also reported that evidence from the SWAN (Study of Women’s Health Across the Nation) study and The Healthy Women’s study suggests that women gain approximately 1.5kg per year during perimenopause. This results in an average weight gain of 10kg by the time menopause is reached.The decrease in oestrogen that happens during perimenopause could be partly to blame. Less oestrogen can cause an increase in body fat.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyOestrogen and InsulinOestrogen plays a role in optimising insulin, which moves glucose out of your bloodstream and regulates blood sugar levels. Because during perimenopause you start to have less oestrogen, you’ll have excess insulin. That means the cells in your pancreas that regulate how much insulin is synthesised and secreted will start to resist the insulin that is typically used for energy. This insulin resistance is what could cause weight gain.Oestrogen and EatingOne type of oestrogen called estradiol decreases at menopause; a hormone that helps regulate your metabolism and body weight. 2019 research also found that oestrogen helps to control hunger signals which would prevent excessive consumption of calories. However, with the decreasing levels of oestrogen during perimenopause, your ability to recognise hunger may lead to overeating and therefore weight gain.Why Am I Gaining Weight Around My Belly?Due to the hormonal changes happening during perimenopause, fat distribution in the body changes, too. This has been happening throughout your whole life, with the fat distribution of boys and girls being similar up until puberty. Then, as adolescents, girls start to have higher body fat percentages with oestrogen causing fat distribution in the breasts, buttocks and thighs (boys who have higher muscle‐to‐fat ratios due to higher testosterone levels).During a woman’s reproductive years, additional fat deposition can be found in the pelvis, buttocks, thighs and breasts. And then comes perimenopause, where most of the fat accumulates around your midsection, abdomen and upper body. This is known as visceral fat. As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight, says The British Menopause Society. Visceral fat is concerning as it leads to serious health issues such as diabetes, heart disease and strokes. So the aim is to always focus on trying to decrease the visceral fat you have.At the same time, you’re ageing and ageing typically leads to less physical activity. The less lean muscle mass you have (which occurs naturally as you age, too), the slower your metabolic rate (which means your body burns less calories).That’s where exercise comes in. Tailoring your exercise routine to this perimenopausal period will help get you the results you want. Luckily, we’ve consulted a personal trainer to do the heavy lifting for you, so all that’s left is, well, some heavy lifting. Below, you’ll find a perimenopause workout plan (with a schedule you can download) as well as exercises to incorporate into your workout routine.What To Do Next? More

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    For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

    The postpartum period is a critical phase for new mothers, marked by significant physical, emotional and psychological adjustments. Studies underscore the essential role of community and social support during this time. However, after the short maternity leave, many mothers feel unsupported. This spurred mom Christie Buss to create her own support circle, now a sprawling community called The Parent Hub.Studies Show New Mothers Need More SupportA study conducted in the City of Tshwane explored the experiences of first-time mothers discharged early from healthcare facilities. The findings revealed that these mothers often lacked confidence and the necessary knowledge to care for themselves and their newborns. The study concluded that alternative forms of social support are crucial to ensure a smooth transition into motherhood.It’s something that Christie knows from first-hand experience: after giving birth to her third child, she felt isolated and unable to cope. “I really felt a little bit alone, exhausted, and like, I didn’t know what I was doing, and it was just such an overwhelming, lonely journey,” she says of that time. Her newborn had what doctors thought was bad colic (which later turned out to be an allergy to Christie’s breast milk) and needed Christie’s attention at all times. It meant she had no time for herself, much less for her friends. “My friends kept on being like, ‘Okay, well, can we do a wine night yet?’ And I was like, ‘Guys, I can’t, I don’t have anyone to give my baby to. He screams all the time. He needs me all the time.’”The Power of Communities like The Parent HubChristie Buss, founder of The Parent Hub

    At the time, she had already built the online infrastructure for The Parent Hub, but hadn’t hosted any in-person meet-ups. In desperation, she dropped a message on the Facebook page: “I was like, ‘Would anyone like to go for a walk?’”. Standing in the parking lot at TPH’s first-ever meet-up, Christie wasn’t sure if anyone would show, or if it would help. But four women pulled up with their babies. As they walked together, Christie opened up about her experience in new motherhood. “And out of those four ladies, three of their babies also had colic, and they were exhausted,” Christie recalls. “In that moment, I was just like, ‘Oh my goodness. This is so needed. This is so needed.’”Studies back up Christie’s experience. A paper in Frontiers in Psychiatry notes, “Perceived lack of social support is a risk factor for developing mental health problems. Insufficient or inappropriate professional support for both parents has been reported by many studies.” There’s more: many of the countries deemed the world’s happiest are also ones with most gender equality, according to research. This equity includes opportunities for women’s career advancements and crucially, generous paid leave policies for parents. These countries also boast affordable child care. All of these create a supportive environment for mothers.What Communities For Moms Can OfferThe Parent Hub has since grown from weekly walks in one area to a sprawling initiative. They operate in the Western Cape, Johannesburg, Port Elizabeth and Durban. TPH also hosts different avenues for connection, with meet-ups for sea swimmers, businesswomen and yogis. And, once mums of newborns settle into a routine, many stay to assist new mothers joining the community. Christie hopes to expand the programme to include support for mothers of older children, too, but would love more mothers to help expand the project. Ultimately, TPH hopes to create an environment where mothers feel less alone. “I realised that we live in this world where the majority of families are no longer where dad goes to work and the mum stays at home, looking after a baby and creating community,” says Christie. “Many of us are working and cleaning the house and cooking, and unfortunately, the thing that we’re leaving behind are friendships and community.”The Parent Hub is on Facebook, Instagram and has a website. More

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    4 Prenatal Yoga Moves To Do At Home

    According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

    Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

    Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

    Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

    TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

    Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

    TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

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    Is The Thule Urban Glide 3 The Best Running Stroller? I Tried It Out

    As a new mum, getting back into running (or even just some form of exercise) can feel like an uphill battle – especially if you don’t have the right gear. Between squeezing into your pre-baby leggings and actually finding the energy to plan a run, it’s a lot to juggle in those early days.For me, the key items to get were the pram, car seat and cot (these are where I’d suggest investing your money, the rest you can pick up later). So, if you’re hunting for the perfect stroller, you might want to read this first. After all, strollers are a serious investment – you want something that’s going to work for both you and your little one. That’s why I put the Thule Urban Glide 3 to the test, so you don’t have to.Tried & TestedOver the last three months, I’ve walked, jogged and explored with this stroller, and I’m convinced it’s one of the best choices for active parents. We took this stroller everywhere – and when I say everywhere, I mean it. If there was a limit, we were going to find it (spoiler: there weren’t many). Thule is known for performance, and trust me, this stroller doesn’t disappoint.The rotary brake on top of the handlebar.

    The Thule Urban Glide 3 Stroller.

    Large wheels for stability.We really put it through its paces – stability, manoeuvrability, handling and comfort for our little one – and I can confidently say, this stroller clings to the road, offering a smooth ride no matter the terrain. The only challenge? Pretoria’s thorn trees. If you’re not careful, the tyres could take a hit. Mom’s hot take: use bike tyre sealant. That way, if you do get a puncture, it’s not a crisis – you can fix it when you get home.Folding this stroller is a breeze and it fits well in the car. That said, if you’ve got a compact car, you might need to pop the wheels off and get a bit creative with the packing.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramWhat’s In The Box?The Thule Urban Glide 3 is a full-sized, all-terrain stroller designed for both tiny babies and bigger kids. With added comfort features like a built-in leg rest, an adjustable seat tilt and a soft top that provides full coverage with ventilation, every ride is as comfortable as can be.Specs:Max child weight: 22kg

    Folded dimensions: 88 x 58 x 31 cm

    Pram weight: 11.9kg

    Seat height: 51 cm

    Door passage width: 69 cm

    Max cargo basket capacity: 7kgSo, Is This Stroller for You?If you’re a parent who loves an early morning jog or you’re always planning the next adventure, this stroller ticks all the boxes. It’s lightweight, smooth and ready for action.Pros

    Quick and easy to set up

    Loads of storage

    Adjustable handlebar

    Cons

    A bit bulky, especially for smaller cars

    No completely upright seating positionREAD MORE: This 15-Minute Pregnancy Workout Does It All – FastStand-Out Features I LovedThe Handbrake Yes, there’s a handbrake at the top of the handle! If you’re running downhill or feel like you’re going too fast, you can slow down by gently pulling on the rotary brake.The CanopyThe canopy is massive – it practically reaches your kid’s legs, offering top-notch protection from the sun, wind and even rain. No need to stress about the elements getting in your way.Storage, Storage, StoragePockets. Everywhere. Perfect for stashing snacks, water bottles and all the little things you’ll need on those long walks or runs.Easy Fold You can collapse the stroller with one hand, while still holding your toddler with the other. Yes, it’s that simple.Big WheelsThanks to its large wheels, the Thule Urban Glide 3 offers great stability on the road. We picked up the pace during our runs and I was pleased to find that the pram stayed steady  – never tilting or rattling. READ MORE: Hey New Mom — These Products Will Change Your LifeQuestions You Might Have…Can you use the Thule Urban Glide before six months? Yes, you can! There are bassinet attachments available to adapt the pram for newborns. Plus, there are plenty of other add-on accessories to make the pram even cooler and more functional.Can the Thule Urban Glide 3 recline and sit more upright?The seat can be adjusted with a pull strap at the back. It’s a simple system – pull to raise the seat or loosen it to recline. However, this pram doesn’t offer a completely upright seating position. But our kid seemed to love the slightly reclined position, more time to kick it back and enjoy the view while mom runs. Is it easy to clean or even washable?Straight up, yes! Testing this pram with our toddler definitely had me wondering – because, well, toddlers. Snacks on the go, dirty feet and general messiness are part of the package. But with just a soapy washcloth, I wiped down the seat and cover, left it to dry in the sun and it looked as good as new in no time.What colours does it come in?Thule Urban Glide 3 – Mid Blue

    Thule Urban Glide 3 – Nutria

    Thule Urban Glide 3 Double – Black

    Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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    10 Super-Cool And Inspirational Fit Moms You Need To Follow On Instagram

    When you’re doing the most just to keep your new little human alive, it’s a winning day when you find time to wash your hair. As for exercise? Healthy eating? Leaving the house? This is what dreams are made of.  Well, these fit moms are proof that there is hope. Follow them on Instagram for fun ways to incorporate baba into your healthy lifestyle, post-baby workouts and, most importantly, to remind yourself that you’re not alone in this strange, new world.

    1. Takkies

    @Takkies7

    SA’s queen of sass and self-love shares heartwarming videos featuring her adorable daughters. Trust us, these kiddos are natural-born co-stars (following in their mom’s dancing shoes)! Follow Takkies for a dose of positivity and some delightful family moments.

    2. Abbi McDuling

    @_activeliving

    The mama we just can’t get enough of! She’s all about prioritising self-love and embarking on a journey every mom can relate to. As she puts it, “My body will NEVER be the same again & neither would I want it to be because these changes have transformed me into a mother & given me my beautiful baby boy.”

    3. Uleen Fourie

    @uleenfourie

    Uleen is a health coach, a soon-to-be mom of two and the co-founder of Health-e App. Juggling motherhood and fitness like a pro, her feed is loaded with quick workout videos and time-saving healthy food ideas. Need pregnancy fitness tips? She’s got those too! Plus, Uleen keeps it real about the ups and downs of motherhood.

    READ MORE: Hey New Mom — These Products Will Change Your Life

    4. Daniella Lagerwey

    @healthylivingwithdaniella

    Daniella is all about pregnancy and postpartum workouts, guiding women on their healthy living journey. With her easy-to-follow workouts, she offers great advice and shares mouthwatering recipes to keep you on track.

    5. Kayla Itsines

    @kayla_itsines

    With a whopping follower base of over 15 million, chances are you’re already following Kayla Itsines. This fit mama’s account covers it all: high-intensity, strength, pregnancy, post-pregnancy and low-impact workouts.

    6. Caley Jäck

    @caley.jack

    Former WH cover star Caley Jäck is not just a mom of two, but also the ultimate #bodygoals! Check out her Instagram for workout videos featuring her adorable ‘babas’. As she mentioned in one of her posts, “I want my girls to love physical movement as they grow up, to have a healthy relationship with exercise and food and to have it built into their daily lives.” Follow Caley for some inspiring workouts and heartfelt messages about fostering a healthy lifestyle for the next gen.

    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

    7. Raeesa Solwa

    @RunItWithRaeesa

    We’re totally inspired by this Durban-based biokineticist and running coach’s workouts. While her kids are all grown up now, her older content is packed with bright ideas for working out safely with a bump on board and the road to recovery.

    8. Rachel Brathen

    @yoga_girl

    If you’re looking for a dose of calm and inspiration in your feed, Rachel Brathen, also known as Yoga Girl, is a must-follow. With her soothing yoga flows, candid reflections on motherhood and glimpses into her daily life, Rachel offers a sanctuary of mindfulness and positivity.

    9. Emily Skye

    @EmilySkyeFit

    For every reward that comes with being a new mom, there’s also a boatload of struggle and self-doubt – which is why it’s so comforting to see Emily talk openly about issues like her postpartum depression, how much work really goes into shedding the baby weight in a healthy way and some of the totally gross “joys” of motherhood that no one usually talks about.

    READ MORE: Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

    10. Meg Lagerwey

    @the_good_gut_guru

    Finding time for a well-balanced meal might feel daunting, but look to Meg, mama of two, for healthy and nutritious meals the entire family can enjoy. As a certified wellness and nutrition coach, she’s passionate about gut health and shares delicious, wholesome recipes that make eating well a pleasure. More

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    Hey New Mom — These Products Will Change Your Life

    Being a new mom is filled with all kinds of good stuff: curious stares, endless cuddles and cute giggles. But let’s be honest – there are tough times too: not enough hours in the day, sleep deprivation and you put yourself second… or third.

    Real talk: self-care is important, so we sourced the multi-tasking, do-it-all products that every new mom needs to make your life a whole lot easier.

    Skincare To Soothe Hormonal Skin

    Changes in hormones can induce red, flaky patches on your face. To combat dermatitis, you need to use skincare products that are ultra-soothing, fragrance-free, noncomedogenic and good for sensitive skin. It’s formulated to minimise the risk of allergies and is soap-free, so baby can use it too.

    Nourishing Body Oil For Stretch Marks

    Now stretch marks ain’t no thang, because we all have them. But if you want to minimise the collagen layer tears, it’s worth using a tissue oil. This fast-acting specialist skincare product can help improve the appearance of scars, stretch marks and uneven skin tone. It’s also recommended for ageing and dehydrated skin. Best part: it’s easily absorbed and non-greasy.

    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core

    Refreshing Haircare For Time-Strapped Moms

    Fresh smelling hair is probably the last thing on your to-do list right now… But enter dry shampoo – and your excuse to skip a few washes.  This baby cleanses, refreshes and removes excess oil and odour. Plus, it has the added benefit of volumising limp hair. Score!

    Multi-Functional Make-Up Remover

    A frantic home means you need to remove make-up, tone and moisturise quickly. Do this in a flash with a three-in-one product. These wipes contain micellar water, enriched with vitamin E, to deeply clean without leaving an oily residue, and gently remove even waterproof make-up without rubbing. Done!

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    Face Cream To Hide Tired Skin

    Not exactly feeling fresh? Zero sleep? It’s okay. What you need is a face cream that can restore radiance and moisture, so at least it’ll look like you got some solid shut-eye.  This moisturiser instantly peps up the skin, helping it feel hydrated and refreshed, with a glowy finish.

    Solve-Anything Spritz

    Body crying out for all-over moisture? Got rough skin? Dry, dull hair? Need to soften your cuticles? Desperate for a massage oil? Struggling with sleep? So many questions. And only one answer to them all. This product will legit change your life!

    Hydration Boost

    Every mom deserves hassle-free nourishment for herself and her baby. This combination of a collagen supplement and breastfeeding support is exactly what you need to boost your postpartum wellness. Plus, it is free from dairy, gluten, soy, sugar, GMO, artificial sweeteners, preservatives and colourants. Adds to cart immediately! More

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    This 15-Minute Pregnancy Workout Does It All – Fast

    If you’re pregnant, making time for exercise can be rewarding but difficult to achieve. Waning energy and not feeling 100% can be powerful demotivators in your fitness journey. But this 15-minute pregnancy workout is made for a slow and steady approach, so you’re working at a level that feels comfortable for you.

    Meet the expert: Ash Iovino is the creator of the FitMom App and is a certified personal trainer and mother of three.

    Why this 15-minute pregnancy workout?

    Short and sweet is the name of the game here. “During pregnancy, motivation can be low,” explains Iovino. “Incorporating a 30-second-on, 30-second-off format, makes the time go by quicker and the workout more enjoyable, with enough rest in between to prevent quitting.”

    It’s also a scalable workout, meaning you can adjust to make it less intense if you need to. “This workout utilises a set of medium to heavy dumbbells, adapting to your fitness level during each stage of pregnancy,” says Iovino. “Tailored for expectant mothers, it focuses on promoting strength, flexibility and overall well-being, ensuring a safe and effective workout throughout your pregnancy journey.”

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    How to warm up for this workout

    There are a few moves to do to adequately warm up for this 15-minute pregnancy workout. This includes:

    Seated marching (Sit on a stability ball or chair, march in place, lifting your knees one at a time.)

    Cat-Cow pose (Inhale as you arch your back, tucking your chin for Cat Pose, then exhale, lifting your head and tailbone for Cow Pose, promoting spine flexibility.)

    Pigeon pose (Bend one knee and place the ankle across the opposite thigh, allowing the knee to open to the side. Gently lower toward the floor to stretch the hip and glutes.)

    Before attempting this workout, it’s important to check in with your healthcare provider. If you are looking for a PT, make sure they have a qualification in pre- and postnatal training. “Avoid randomly following workout videos on social media unless you’re certain they align with your specific stage of pregnancy,” says Iovino. If in doubt, try the many workouts in our FitMama section or try Ash’s FitMom app. “FitMom’s pre- and postnatal program spans 18 weeks, offering meticulously curated workouts designed for prenatal and postnatal stages, inclusive of mobility, stretches, and pelvic floor strengtheners,” says Iovino.

    Do this workout two to three times a week, says Iovino, along with regular low-impact exercises like walking and swimming, “provided they have received approval from their medical team and don’t have any complications in their pregnancy”. “If you were not accustomed to lifting heavy weights before pregnancy, maintain a moderate approach. Additionally, transitioning from high-impact, endurance, or strenuous training to a slower pace, ensures plenty of rest and attentiveness to your body’s cues. Regular, moderate exercise during pregnancy is beneficial, but it’s crucial to align it with your individual fitness history and current health status,” explains Iovino.

    READ MORE: Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

    The 15-minute pregnancy workout

    You’ll need:

    A set of dumbbells

    An exercise mat

    Work for 30 seconds and rest for 30 seconds. Then repeat for three rounds of each move.

    1/ Squat and knee-to-elbow

    Start in standing, squat down, then bring your left leg up so your knee taps your left elbow. Bring your leg down, squat, then crunch up your right knee. Continue for 30 seconds.

    2/ Alternating bird dogs

    Start on all fours, with your back in a straight, neutral position. Kick out your right leg and extend your left arm out in front of you simultaneously. Bring each limb in to crunch, then extend back and release down into all fours. Repeat on the other side, alternating for 30 seconds.

    3/ Glute bridge

    Lie on your back with bent knees and hands at your sides to support you. Arch your butt upwards to form a bridge. Squeeze at the top and slowly lower back down. Keep going for 30 seconds.

    READ MORE: Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    4/ Shoulder press

    Standing up straight, grab your dumbbells and hold them with palms facing forward. Press up with your arms and slowly lower them back down. That’s one rep – keep going for 30 seconds.

    5/ Triceps kickback

    Start in standing, with knees bent. Hinge forward at the hips so your chest forms a 45º angle with the floor and hold your dumbbells with elbows bent so that they’re in line with your chest. Extend both arms backwards to work the triceps and bring them into your chest. Repeat for 30 seconds.

    Iovino demonstrates all the moves here:

    [embedded content]

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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    10 Best Maternity Leggings For Moms-On-The-Move

    Ditch the maternity myths, mama! Those “one size fits all” leggings you loved pre-bump won’t cut it anymore. As your beautiful belly grows, your workout wardrobe needs a little refresh. No more tugging up tights, flashing with rogue crop tops, or feeling like you’re suffocating mid-burpee. Enter: the glorious world of maternity leggings.

    We scoured the fitness landscape (read: online reviews, mama forums and our own sweaty test runs) to bring you the top 10 maternity leggings that’ll move and groove with you every step of the way. Whether you’re doing a HIIT class, stretching it out with yoga, or just chasing toddlers around the park, these leggings will keep you comfy, supported and (dare we say?) stylish. Plus, they’ll transition seamlessly into postpartum life, so you can rock them long after baby arrives. 

    READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

    We called on the experts

    We polled our amazing community of moms to find out what really matters when it comes to maternity leggings. Key components to look out for across the bank were: stretch, comfort, support and moisture-wicking material.

    Fitness influencer Michelina Chindiya shared: “What I looked for were leggings that had a good hold on the belly area. I found that initially with the cheaper tights, they would stretch out fast and I’d find myself pulling them up ever so often throughout my workouts. I also looked out for full coverage of my belly.” She adds, “I wanted leggings that weren’t too thick and a hassle to put on, because as you get bigger, especially in the last trimester, it’s hard to get into a super tight set of leggings.”

    Fitness trainer and influencer Katy Cloeté says that comfort is her number one priority. “As your belly grows, support is necessary. Some women may need this support earlier in their pregnancy rather than later. Most women won’t be doing extreme exercise later on in their pregnancy, so extreme compression and support is not necessary. But a snug enough fit to make your belly feel supported is a must for me… again, this probably mostly boils down to comfort,” she adds.

    Katy’s tip for the summer: “If you are carrying at your biggest during the summer months, then leggings with moisture-wicking materials are best! You’ll most likely be perspiring a lot more than usual. I also prefer to stick to darker colours that will hide any sweat marks in unwanted places!”

    Our Top Maternity Leggings Picks:

    adidas ⅞ Maternity Leggings

    These leggings are comfy, supportive with a super high waist that grows with you, and moisture-wicking to keep you dry. Plus, say goodbye to annoying seams and hello to distraction-free movement.

    Nike Zenvy Maternity

    These unbelievably soft biker shorts are squat-proof, sweat-wicking and oh-so-gentle on your skin. The maternity design adapts to your changing body, so you can move freely and confidently throughout your pregnancy. Plus, they’re durable enough to handle all your workouts.

    PUMA Maternity Studio ⅞ Leggings

    These PUMA leggings boast dryCELL tech to keep you cool, a supportive high waist and a cropped silhouette that’s both trendy and practical. Because pregnant mamas deserve some fierce workout style, too!

    Maxed Maternity Mid-Thigh Tights

    Looking for an affordable and comfy option? Look no further than these mid-thigh tights from MrP Sport. They offer supportive stretch, an extended band for your growing bump, and all at a budget-friendly price. Perfect for keeping active throughout your pregnancy journey.

    Cotton On Maternity Core ⅞ Tights

    Simple yet effective, these tights from Cotton On tick all the right boxes. The comfy curved waistband grows with your bump, the ankle length is perfect for warmer weather and the elasticated waistband adds an extra touch of comfort.

    Reebok Lux Maternity Tights 2.0

    Reebok knows comfort is key, and these leggings deliver. From indoor cycling to prenatal yoga, they’ll keep you supported and sweat-free with their high-stretch waistband and seamless construction. Plus, they look as good as they feel, thanks to the flattering design.

    Bellysimo Maternity Leggings

    Silky soft and perfect for any activity level, these leggings are a budget-friendly gem. The cotton/nylon blend belly band is comfy and supportive, and the non-ravel fabric allows you to customize the length for the perfect fit. A great choice for all stages of pregnancy and postpartum.

    H&M Mama Cycling Shorts

    Not technically workout gear, but these soft jersey shorts with a wide, comfy waistband are ideal for walks, errands, or lounging. They offer just the right amount of coverage and movement for your growing bump, making them a versatile addition to your mama wardrobe.

    Nike One Maternity Short

    The Nike One Biker Shorts are sweat-wicking, squat-proof and totally opaque, so you can move with confidence. The maternity design ensures a perfect fit throughout your pregnancy, and the versatile style makes them perfect for workouts or everyday wear.

    OTG Maternity Leisure Short

    Up your lounge game with these comfy and lightweight shorts. They’re perfect for relaxing at home or running errands, offering just the right amount of coverage and movement for your growing bump.

    Note: Always find out from your doctor whether exercising while pregnant is safe and reassess the situation at every check-up. If you feel uncomfortable at any point, stop and call your doc.

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