When you join an exercise program especially for pregnant women and new mothers, you receive many emotional and social benefits above and beyond the physical benefits. Pregnancy fitness classes build a marvelous sense of camaraderie and support. They help you keep your sense of humor about your rapidly changing body and bolster your commitment to exercise because of the structure and community spirit.

In evaluating a pregnancy fitness program, use the following checklist questions:

• Do you need to consult your physician before enrolling in the exercise class? Does the instructor require a letter from your doctor indicating your current health status before you participate in the first class?
  
  
• Are participants told that if they have any bleeding, cramping, or other symptoms, they should stop the exercise or activity and consult their physician immediately?
  
  
• Do the exercise classes start with a warm-up period consisting of mild to moderate stretching and light exercise?
  
  
• Do the exercise classes end with a cool-down period consisting of less strenuous exercises and stretching or relaxation exercises?
  
  
• Do the exercises include bouncing? (There is a chance of overstretching the uterine ligaments when there is too much bouncing. Also, it is an incorrect technique for increasing flexibility.)
  
  
• Do the exercises stress correct posture and body alignment?
  
  
• Do the exercises avoid severe stretching? (Ligaments in pregnancy loosen, and joints are less stable.)
  
  
• Are participants encouraged to breathe deeply and not hold their breath during the floor exercises?
  
  
• Do the exercises include calf stretches to help prevent and help treat leg cramps?
  
  
• Are pelvic floor (Kegel) exercises incorporated into the class exercises?
  
  
• Are abdominal strengthening exercises included? (If so, they should not be strenuous.) Are alternate abdominal exercises that do not require you to lie on your back suggested for women in their second or third trimester? Are participants told to protect their lower backs during these exercises by doing a pelvic tilt and by using slow, controlled moves?
  
  
• Do the classes include aerobic or cardiovascular exercises (20 minutes at the maximum) along with muscle strengthening and stretching? (If not, the class is incomplete.)
  
  
• Is the exercise program pulse-monitored? If not, why not?
  
  
• Are the women taught correct body mechanics and energy-saving techniques (for example, for lifting, walking, standing, sitting, cleaning, and getting out of bed)?
  
  
• Are any exercises done with the women on their hands and knees? (This is an excellent position to relieve back pressure and to increase circulation to both mother and fetus. Abdominal and hip exercises can be done in this position. The abdomen should be kept tight-don't let the baby hang down.)
  
  
• Are exercises included to strengthen the pectoral muscles? (This is important to lend support to the breasts and to aid in lifting the baby later. )
  
  
• Does the class include exercises to stretch inner thigh muscles and to limber up the hip joints (which will allow a woman to be more comfortable in the lithotomy position-on the back with the feet up and knees spread wide apart-if it is used during delivery)?
  
  
• Are shoulder stretches or relaxation exercises taught? (Most new mothers complain of burning or pain in the upper back and shoulders due to constant lifting.)
  
  
• What are the teacher's educational qualifications? Did the instructor complete a training program to qualify her to teach exercises? Where? How long was it?
  
  
• How long has she been teaching pregnancy fitness classes?
  
  
• Who designed the exercise program? Who is responsible for safety?
  
  
• What is the cost of the exercise program? How many classes are included in a series?

Now you've got all the tools you need to get a good workout that's safe for both you and your baby. These guidelines should have you well on your way to looking and feeling great through a happy, healthy pregnancy.