If you have any sort of social media account- Instagram, Twitter or something else along those lines- chances are that you’ve seen or heard about fit moms. These supernatural women, who are often professional trainers, models and celebrities, work out all through their pregnancies and come out looking slim just weeks after their delivery. 

(Cue Chontal Duncan, below) 

Sometimes when I see these stories and bodies (slimmer than mine even though I’ve never had a baby), I hesitate to reach for that second piece of banana bread. But then of course being the food lover I am, this hesitation is only momentary before I think « oh well » and eat the whole loaf.  Some of us just aren’t made for washboard abs, and that’s ok.

This being said, let’s look at HOW these super-humans maintain their physiques before, throughout and after pregnancy, as well as the implicit health questions that come along with working out while pregnant.

First of all, is it healthy to work out during pregnancy?

If this question had been asked 30 or even 10 years ago, the immediate answer would have been “NO”. Fortunately we now live in a modern era where medical knowledge has taken precedence over old wives tales. If you have been told that working out during pregnancy is bad for the baby, please file that information away with Santa and Bigfoot. YES, it is healthy to work out while pregnant.

It may be true that you can’t do everything you were able to before pregnancy, and yes you will need to reduce the intensity of your workouts as your pregnancy progresses. Basically all this means is you shouldn’t expect to be able to run a marathon during your third trimester, but more moderate exercise is certainly acceptable. Always consult with your doctor before committing to an exercise regimen, and get ready to hit the trails.

(Note : These women are at the same stage of pregnancy.)

Studies have shown that not only is working out during pregnancy not bad for the baby, it can actually be quite beneficial for the following reasons.

-Working out during pregnancy increases the chances of your child growing up to be physically active.

- Doing ab exercises during pregnancy will aid in both labor and delivery by strengthening your core. (Just avoid exercises that have you on your back after the first trimester)

- Improving or maintaining your cardio will make labor much easier.

- Babies of moms that exercise during pregnancy are born leaner and with stronger hearts.

The benefits for yourself are even more numerous, since the excess weight most women put on during pregnancy often leads to complications like obesity and heart disease later in life. Meanwhile, you’ll have more energy, less aches, minimal morning sickness, reduced chance for needing a C-section, and more!

(Model Sarah Stage 8 Months Pregnant)

If you aspire to be a “fit mom”, or at least want to know what habits you could potentially adopt to stay healthy and avoid packing on excess weight during pregnancy, take notes on the following:

1) Fit moms have good habits before they get pregnant.

Most of these women already have the discipline and the knowledge about their bodies to stay fit before they ever get pregnant. When your body is used to a certain level of exertion and you have a high muscle to fat ratio before pregnancy, you make it much easier to return to good shape after you give birth.

2) They don’t over-indulge.

“Eating for two” is a myth. Sorry to all of you women who were excited for the chance to eat whatever you want and as much as you want! In fact, eating too much can be bad for the baby and yourself. The truth is that pregnant women only need 300 extra calories a day for the baby, and fit moms make sure that nutritionally, every calorie counts. They make sure that their getting the right amount of vitamins without going overboard, and eat a healthy, balanced diet.

3) They work out.

You didn’t expect to stay strong and keep your heart healthy after 9 months of not working out did you? Fit moms maintain a constant fitness regime, whether they participate in yoga, running, or even weightlifting. Just listen to your doctor, listen to your body, and workout as usual.

One thing to watch out for when working out during pregnancy: pregnant women release a hormone called relaxin, which lubricates joints to make delivery easier. Be careful when it comes to exercises that involve flexibility because your newfound range of motion can easily lead to you overstrain your muscles.

4) They realize that habits are more important than quick-fixes.

Strong bodies aren’t made overnight. This is a fact known to anyone who has slaved away for hours at the gym only to see that they looked and felt exactly the same the next day. Fit moms make eating healthy and working out a lifestyle. Just like all women they may have cheat days, but I can guarantee that they are few and far between. Don’t expect results unless you’re committed to a goal.

5) They maintain their habits post-partum.

Great, so you’ve made it to the finish line and now have a beautiful new baby. Celebrate your awesome achievement, but don’t forget that you’re still a human and need to take care of your body. Water weight will slide off for the first few weeks after you give birth, but don’t be fooled- the weight loss will soon plateau, and you’ll be left wondering if you’ll ever get your old body back. It won’t snap back when the baby comes, you’re still going to need to work.

Give your body time to heal, eat in healthy moderation, and when you’re ready get right back into the gym. No goal comes without a struggle, and though maintaining healthy habits during pregnancy is the first step, you’ll need to keep it up after you have the baby too.

Remember you don’t need to look like a fitness model to feel good about yourself, but part of self-esteem comes from the knowledge that you worked hard for what you have. Your body will thank you for establishing healthy habits no matter what.

By Destiny Kanu