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Bollywood-Inspired Prenatal Fitness

Stay fit during pregnancy with these Bollywood-inspired moves.

Bollywood-Inspired Prenatal Fitness

Working out is a huge part of my life. I've been in the fitness industry for more than 20 years, and my goal is to get people up and moving. I just welcomed my first baby, and at this new stage in life, I especially feel the need to help moms-to-be feel stronger, healthier and happier with unique and fun workouts that are safe and effective. Inspired by Bollywood, the moves below, which are part of my new program Bar Bhangra Baby, are easy to follow and can be done at home or added to other workout routines wherever you are.

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Just make sure you take all of these exercises at your own pace, but once you start, commit to finishing it all! You will feel 10 times better when you do! Here are the 5 Bollywood-inspired moves that every new moms and moms-to-be should add to their routine.

1. Biceps Curls (you will need lbs weights or bars)

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Carrying grocery bags? A 15-pound baby? A 15-pound baby in a 15-pound stroller? Not a problem. With this exercise, you will use lightweight to strengthen your biceps. And you’ll see, it won’t take that long before your arms get strong. Bring your right foot forward, pressing your heel on the floor. Alternate, in a quick motion, from your right to your left foot. While your heels touch the ground, squeeze the 1lb bars into your biceps. The weight is light and allows you to make sure you contract your muscles. Do 3 sets of 32.

2. Leg Lifts

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Raise your arms sideways, like the Karate Kid. You can either let your arms stay out, or you can bounce them up and down in tiny up and down movements. As your arms are up, lift your left leg 32 times and squeeze your butt! Do the same thing with the right left. Do three sets of 32 on each side. Make a conscious effort to squeeze your gluts! If you need to hold onto a wall or chair for balance, go for it.

3. Side Raises

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Bring your right and left heels alternatively in front of your body. Get in a basic rhythm to help you keep track of the counts you do as you raise your arms sideways. As your heels touch the ground, your arms come up to the side. Again, think of the arm raise in Karate Kid. Do 3 sets of 32. Towards the end of each set, hold your arms up while you keep moving your heels forward. This exercise tones your arms for longer and sexier definition.

4. Squat

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Generally in a squat position, you always stand shoulder width apart. However, with pregnancy, I think you should stand wider. Regardless of the width that you choose, make sure your knees are parallel and not sticking out to the side. It will be easier for you to squat down without your belly being in the way. When you squat down, squeeze your hamstrings, and when you come up, squeeze your gluts. Do 3 sets of 32. This is amazing for your legs and will create amazing circulation. You can hold the squat down for 30 seconds and then come back up if you want to challenge yourself!

5. Triceps - you will need lbs weights or bars

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Triceps are the hardest muscle to build, but not impossible even when carrying a baby inside of you or after pushing that baby out (make sure you get the green light from your doctor before resuming any physical activity)! Legs are out, at shoulder width. Lean forward and arch your back, and make sure you avoid having a C curve in your back. Arching it will protect your back. As you lean forward, imagine a glass of water being balanced on your back. Then you know your position is good. Your arms are close to you. Extend your arms out and squeeze your biceps. And bring it back in. Think of a hinge - your arms are like hinges. When you do 32 counts of them with 1 lbs weights, then hold the arms out, with your palms facing down and slightly pulse for 10 counts.

Sarina Jain created her dance cardio program, Masala Bhangra, which is available in 22 countries and here in New York at Crunch Gym, PMT Dance Studio and Alvin Ailey.

Use the code WellRounded20 to get a 20% discount for Sarina's new prenatal workouts, Bar Bhangra and Bollywood Baby. Offer available until February 12.

These are only the vitamins I give my children and here's why

It's hard to say who loves these more—my kids or me.

When I became a mama five years ago, I didn't put too much thought into whether my son was getting the right vitamins and minerals. From breastfeeding to steaming and pureeing his first bites of solid food, I was confident I was giving him everything to support his growth and development.

But then the toddler years—and the suddenly picky palate that accompanied them—came along. Between that challenge and two additional children in the mix… well, I knew my oldest son's eating plan was falling short in some vitamin and mineral categories.

I also knew how quickly he was growing, so I wanted to make sure he was getting the nutrients he needed (even on those days when he said "no, thank you" to any veggie I offered).

So when I discovered the new line of children's supplements from Nature's Way®, it felt like a serious weight off my chest. Thanks to supplements that support my children's musculoskeletal growth, their brain function, their immune systems, their eyes and more, I'm taken back to that simpler time when I was so confident my kids' vitamin needs were met.*

It wasn't just the variety of supplements offered by Nature's Way that won me over: As a vegetarian mama, I'm the picky one in the family when it comes to scanning labels and making sure they meet our standards. The trick is that most gummy vitamins are made with gelatin, which is not vegetarian friendly.

But just like the other offerings from Nature's Way that I've already come to know and love, the children's supplement line is held to a high standard. That means there's no high-fructose corn syrup, gelatin or common allergens to be found in the supplements. The best part? My two oldest kids ensure we never miss their daily vitamins—they are so in love with the gummy flavors, which include tropical fruit punch, lemonade and wild berry.


Nature's Way Kids Mulitvitamin


Meanwhile, my pharmacist husband has different criteria when evaluating supplements, especially when it comes to those for our kids. He appreciates the variety of options from Nature's Way, which gives us the ability to rotate the vitamins based on our kids' daily needs. By keeping various children's supplements from Nature's Way on hand, I can customize a regimen to suit my kids' individual requirements.

Of course, high-quality products often come at a higher price point. But (to my immense gratitude!) that isn't the case with Nature's Way, which retails for a competitive value when compared to the other items on the shelf.

Like all mamas, my chief concern is supporting my children's health in any way I can. While I see evidence of their growth every time I pack away clothes they've outgrown, I know there is much more growth that doesn't meet the eye. That's why, for my oldest son, I like stacking the Brain Builder gummy with the Growing Bones & Muscles gummy and the Happy & Healthy Multi. My 3-year-old also enjoys getting her own mix to include the Healthy Eyes gummy. And both of my older kids are quick to request the Tummy Soothe tablet when something isn't sitting right in their stomachs.* And I'll admit it: I've tried it myself and the berry blast flavor really is tasty!

Although my current phase of motherhood may not be as "simple" as it once was, there is so much to appreciate about it—like watching my kids play and sing and create with their incredible imaginations. Along the way, I've eased up on some of my need for control, but it does help to have this range of supplements in my motherhood tool kit. So while I may not be able to convince my son to try kale, having the Nature's Way supplements on hand means I do know he's right on track.*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


This article was sponsored by Nature's Way. Thank you for supporting the brands that support Motherly and mamas.

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There is rightfully a lot of emphasis on preparing for the arrival of a new baby. The clothes! The nursery furniture! The gear! But, the thing about a baby registry is, well, your kids will keep on growing. Before you know it, they'll have new needs—and you'll probably have to foot the bill for the products yourself.

Thankfully, you don't have to break the bank when shopping for toddler products. Here are our favorite high-quality, budget-friendly finds to help with everything from meal time to bath time for the toddler set.

Comforts Fruit Crisps Variety Pack

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If there is one thing to know about toddlers, it is this: They love snacks. Keeping a variety on hand is easy when the pack already comes that way! Plus, we sure do appreciate that freeze-dried fruit is a healthier alternative to fruit snacks.

Comforts Electrolyte Drink

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Between running (or toddling!) around all day and potentially developing a pickier palate, many toddlers can use a bit of extra help with replenishing their electrolytes—especially after they've experienced a tummy bug. We suggest keeping an electrolyte drink on hand.

Comforts Training Pants

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When the time comes to start potty training, it sure helps to have some training pants on hand. If they didn't make it to the potty in time, these can help them learn their body's cues.

Comforts Nite Pants

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Even when your toddler gets the hang of using the toilet during the day, nighttime training typically takes several months longer than day-time training. In the meantime, nite pants will still help them feel like the growing, big kid they are.

Comforts Baby Lotion

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Running, jumping, playing in sand, splashing in water—the daily life of a toddler can definitely irritate their skin! Help put a protective barrier between their delicate skin and the things they come into contact with every day with nourishing lotion.

Another great tip? Shopping the Comforts line on Comfortsforbaby.com to find premium baby products for a fraction of competitors' prices—and follow along on social media to see product releases and news at @comfortsforbaby.

This article was sponsored by The Kroger Co. Thank you for supporting the brands that support Motherly and mamas.

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Becoming a mother has been life-changing. It's been hard, tiring, gratifying, beautiful, challenging, scary and a thousand other things that only a parent would ever understand.

It is these life-changing experiences that have inspired me to draw my everyday life as a stay at home mom. Whether it's the mundane tasks like doing laundry or the exciting moments of James', my baby boy's, first steps, I want to put it down on paper so that I can better cherish these fleeting moments that are often overlooked.

Being a stay-at-home-mom can be incredibly lonely. I like to think that by drawing life's simple moments, I can connect with other mothers and help them feel less alone. By doing this, I feel less alone, too. It's a win-win situation and I have been able to connect with many lovely parents and fellow parent-illustrators through my Instagram account.

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