Forty Weeks of Fitness | With Chelsea

Boxing

Are you ready to feel the power? Learn how to wrap your hands and glove up for an invigorating workout. Depending on your level of experience you may choose to take part in a cardio boxing class, work on the bags in a contact class, or work one-on-one with a boxing coach. All of them will use your shoulders, biceps and core muscles. Keeping your body in motion between punching combos will strengthen your most important muscle: your heart. Keep yourself and your growing baby safe by doing only what is comfortable and, of course, no sparring!

First things first: ask the instructor or your coach for the correct way to make a fist. Here's a hint, your thumb should be on the outside and tucked tightly next to your middle finger. A correctly formed fist will produce a flat target surface. Perform a form check by pressing your fist up against a wall or the floor. When all of your fingers and knuckles produce a solid surface you are good to go. Boxing is performed using a variety of punches and combinations that involve the following: the jab, cross, hook and upper cut. Adding some footwork will make for a one-two knockout workout. Take the time to learn appropriate form and then practice, practice, practice!

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.



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



• Stretch! Areas to focus on include your chest, neck and calves.

If You Were Inactive Before Pregnancy...

If boxing looks and sounds like fun to you, pregnancy is the perfect opportunity for you to learn and practice the movements. Begin your boxing education by working one-on-one with a boxing coach or by joining a cardio boxing class. Of course, save any actual contact for post delivery. A few sessions with a coach will enable you to properly wrap your hands, make a fist and punch. A class will teach you punches, combinations, and footwork. Just be sure to modify your movements to remain low impact (no jumping) and maintain a comfortable pace. After the birth of your baby you will be ready to roll at full speed.

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