What to Expect...Out of the UltraSlide® (During Pregnancy)

From the perspective of UltraSlide® Master Trainer & pre/postnatal exercise specialist, Sara Haley.

I’m 34 weeks pregnant and still using the UltraSlide® . . . yes, I know it probably sounds a little surprising since the UltraSlide® is typically all about balance, speed & agility. However, I think if you read on, you’ll find that I actually use the UltraSlide®, especially being this far along, in a very conservative and safe way.  Follow my tips below to find out how.

First of all, keep in mind that one of my main pregnancy guidelines that I follow and advise is that you can do what you were doing prior to pregnancy at a moderate level for you. So guess what? Before this pregnancy, I was using the UltraSlide® ALL the time! So, once I became pregnant, I was very comfortable on the UltraSlide® and basically have had to alter my programming on it according to how I feel, which has definitely changed trimester to trimester. (So if you aren’t pregnant yet, get on the UltraSlide® NOW so you can keep it up during your pregnancy.)

In fact, for what it’s worth, for all of you in postnatal recovery . . . Although I had been introduced to sliding back in the 90’s, I became addicted and committed to it, right after I had my son Landon.  I used it to shed the baby weight and get my legs looking better than ever (Check them out in the UltraSlide® 6 downloads available here.) 

So, if you did not use the UltraSlide® prior to pregnancy, does that mean you shouldn’t use it? Not necessarily . . . you just need to use it conservatively and really listen to your body. 

Here are some tips or ideas for using the UltraSlide® while pregnant.  These are great ideas for modifying as you move through your pregnancy or if you are just starting out. 

1.  Shorten Your Stride  

If you have a longer UltraSlide® I suggest moving it down to the shortest options possible, or invest in the new UltraSlide® 6 board. By shortening the board, you won’t have to push off the bumper with as much force, thus recruiting less muscles, and requiring less effort. This can be helpful as you’re just starting off or needing to slow down throughout your pregnancy. Check out this video of Sara sliding in her 2nd trimester.

2.  Move to the Outside of the Bumper 

Sliding lunges & touch downs are great exercises for keeping your legs strong throughout pregnancy. However, we have a hormone called relaxin in our bodies during pregnancy that helps open up our joints for a successful labor, which also makes us a little (or a lot) unstable during pregnancy, especially in terms of balance. So, if your balance is feeling a little off, take one foot off the UltraSlide® to stabilize as you slide the other. If you find you still need something to assist you, feel free to hold onto a body bar or the back of a chair to help steady yourself. Also, make sure to check out my Lower Body Blast workout. Just remember to listen to your body and move to the outside of the bumper or hold a body bar for balance as needed.

3.  Think About Using Your Core in a New Way 

As you move through your pregnancy, your belly button will eventually disappear, so the idea of pulling your navel to your spine will seem impossible.  Instead, think of hugging your baby closer to your spine. This will be essential when doing any plank work or bridges. Squeeze your butt even more to help take some of the pressure and work off of your abdominals. Also, when you need to, make sure to bring your knees to the floor and eventually underneath your hips, for both planks and push-ups. By modifying the movement, you will also help in preventing or limiting diastasis recti (the separation of the abdominal wall during pregnancy). Feel free to check out the Upper Body Blast workout I created for the UltraSlide® but please make sure that you modify on your knees as soon as you need to. 

Best of luck!  Remember, first and foremost, ALWAYS listen to your baby and your body. If you have any questions, please do not hesitate to email me at info@sarahaley.com.

#TryThisTuesday

Missed #TryThisTuesday?  Don't worry we've got it here!

Spring is coming so it's time to push a little harder.

Do you use your UltraSlide Slideboard as a workout or as a part of your workout? If you're not sure how to incorporate it, try this simple circuit to mix things up:

1. Start with a steady (not fast) lateral slide on the slideboard for 3 to 5 minutes, just to get warmed up.
2. Take a short break (15 to 30 seconds) and transition away from the #slideboard to perform alternating sets of bicep and tricep curls. Use a size weight that will allow you to comfortably complete sets of 15-20 reps. Complete 3 sets.
3. Take another short break and return to the slideboard for reverse lunges. Alternate legs and perform 3 sets of 15 reps.
4. Go back to the lateral slide on the slideboard for 3 minutes.
5. Slow things down with 10 planks on the slideboard, holding them for as long as you can.
6. Finish up with a slow, lateral slide on the slideboard for 3 to 5 minutes breathing deeply and slowly to bring your heart rate back down.

Try this and let us know how you did!

#TryThisTuesday

Yes we realize it's Thursday but we wanted to share our most recent #TryThisTuesday with all the followers of our blog as well.

With so much to celebrate between Fat Tuesday and Chicago's 177th Birthday (if you're in the Windy City), you might need to burn a few extra calories. Add some weight to your UltraSlide Slideboard routine to increase your resistance and work a little harder.

To add some diversity, Sara Haley Fitness combines The Touchdown movement with hand weights. If you don't have hand weights, you can use water bottles or cans at home.

To do this:
1. Start by standing with your feet together, with one foot against the bumper, holding the weight in the outer hand. You can place your other hand on your hip for stability.
2. As you slide your outer foot away from you, lift your arm straight up bringing your elbow back.
4. Slide the extended foot back in, bring your arm back up and return to the starting upright position.
6. Repeat 10 times and complete the same movements on the other side.

In the beginning, go slower for correct form. As you improve, go faster for speed and efficiency. Learn movements like these and more from the downloadable #UltraSlide Workout Series here: http://ht.ly/u

#TryThisTuesday is featured on our Instagram, Facebook, and Twitter so be sure to follow us on all of your favorite social media sites to catch the next one!