Forty Weeks of Fitness | With Chelsea

Biking With Baby

If you've been searching for a fun cardiovascular workout that also strengthens your legs, hop on a bicycle indoors or out! If you are feeling slightly off-balance due to changing hormones and size, stick to indoor cycling on a stationary bike.

Always begin by properly adjusting your bicycle seat, whether you are in a climate controlled building or riding with a breeze in your hair. You'll know your seat is correctly positioned when you rest your feet on the pedals and your straight leg is almost fully extended without locking out your knee.

Once you are situated for your ride, perform a full body check: Are your shoulders relaxed and pulled away from your ears? Are your abdominals tight to protect your lower back? Are your arms slightly bent and relaxed? On the down stroke are you pressing through your heel? Are your knees staying parallel to one another and not bowing out to the sides? Eventually, when you find that your knees are moving to the sides to avoid bumping your growing abdomen, it is likely time to choose a different exercise. Make modifications as needed and have fun on your ride!

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Take frequent water breaks to stay hydrated.



• Always wear a snug-fitting helmet when outdoors.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch! Areas to focus on include your hamstrings, quadriceps, IT bands, calf muscles and chest.

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