Keep in mind, though, that every pregnancy is different, and what works and doesnt work for each individual woman will also vary. Exercise during pregnancythere are SO MANY mixed messages out there. *If youre having trouble seeing the video above, try turning off or pausing your ad-blocker. But I came into my second pregnancy with 1-2 finger diastasis recti ab separation which required me to modify my planks a lot sooner. height:auto !important; Think again. Not only do these core muscles affect everyday habits such as posture and gait, but they also impact everyday activities, from how difficult it is to carry a bag of groceries to how much lower back pain your experience from a sedentary job. Safe pregnancy ab workouts, Generally speaking, its okayand even encouragedto do ab workouts while pregnant. gtag('js', new Date()); Your breath and your pelvic floor muscles are what youll need during labor. You can do this exercise two to three times a week throughout your pregnancy, as long as you feel comfortable doing it. window.dataLayer = window.dataLayer || []; [A-Z]{2,})/i.exec(t)},t}(),a=window.adthriveCLS;return a&&(a.disableAds=new i(window.adthrive)),t.ClsDisableAds=i,Object.defineProperty(t,"__esModule",{value:!0}),t}({}); Since I came into my second pregnancy with diastasis recti these are moves I avoided. If you have any concerns, or if youre starting a fitness program for the first time, please consult your doctor or midwife. object-position: center;}
If you need to modify further, drop to table top on all fours with your hips stacked over your knees and shoulders stacked over your wrists. Ultimately, you want to avoid any kind of exercise that causes your belly to dome or cone because that can cause further ab separation, or diastasis recti.
Once you have the baby, your body will repair itself more quickly, and a strong core will help, Butler says. Determine how youre feeling, she says. .rll-youtube-player, [data-lazy-src]{display:none !important;} During pregnancy you want to give baby as much room as possible. Give yourself grace while youre in the state that youre in, and enjoy it!. }} Monitor day to day how youre experiencing changes in your body. var rp=loadCSS.relpreload={};rp.support=(function(){var ret;try{ret=w.document.createElement("link").relList.supports("preload")}catch(e){ret=!1} From this table top position you can perform cow posture to again engage your deep transverse abdominal muscles. They should always keep that area straight., Above all, both trainers emphasize the importance of listening to and honoring your body. While the best pregnancy ab workouts are going to differ based on each individual, there are a few exercises that both Butler and Sciacca advise against doing during pregnancy. Thats diastasis recti.. Being able to be strong front, side and back of your body is really crucial, she says. There are so many things in a new moms life that pull you into a sideways bend, whether youre picking up the baby, the car seat or the diaper bag, she says. You can complete the exercise two to three times a week during all trimesters, as long as you feel comfortable. Note, this also mean modifying exercises that are plank-based, such as push ups, dumbbell plank and row or renegade rows, and side planks. Certified trainer + fitness instructor. Additionally, you can add arm opens and/or heel taps for extra challenge. And when do you start modifying exercises for pregnancy? Its important to train your body to resist the pull and protect your core muscles. This pregnancy ab workout is best for the first and second trimesters, as long as you feel comfortable doing itjust make sure the weight you pick isnt too heavy (it should be under 25 pounds.) object-fit: cover; And the core engagement required to perform a pull up can put you at increased risk of diastasis recti. @media only screen and (min-width: 1080px) { Dropping to your knees is a great way to modify any kind of plank-based exercise. This ones pretty intuitive laying on your stomach simply isnt comfortable once your baby bump starts appearing (typically towards the end of your first trimester, ~8-12 weeks). Throughout pregnancy, your body makes adjustments to accommodate your growing baby, so its natural for your abdominal muscles to separate to a certain degree. if(link.addEventListener){link.addEventListener("load",enableStylesheet)}else if(link.attachEvent){link.attachEvent("onload",enableStylesheet)} If you prefer, you can also view this video, 5 Exercises To Avoid During Pregnancy on YouTube here. Pull ups require a lot of core engagement. Similar to planking, you can drop to table top position on all fours with your hips stacked over your knees and shoulders stacked over your wrists. But, generally speaking, in those first 12 weeks, technically you can still do everything.. This is kind of hard to explain, so I recommend watching the video at the top of this post for a full demonstration of this pregnancy core exercise (featured around minute 2). As long as this ab workout doesnt spark any discomfort or pain, you can do it during all trimesters, on the daily if you choose. width: 100%; Some twisting yoga postures to avoid outside of a seated abdominal twist include twisting chair, twisting crescent, revolved triangle, and revolved half moon. These movements can cause an over stretching of the abdominal muscles, which can put you at a higher risk for diastasis recti (abdominal separation), and can make diastasis recti worse if you already have some abdominal separation. Sciacca says this pregnancy ab workout can be done during all trimestersand even dailyas long as you have the energy and feel well supported during the exercise. .tasty-pins-follow-box{ If you need additional support place a pilates sponge ball or squish kids toy ball where your low back meets the mat. setTimeout(function(){link.rel="stylesheet";link.media="only x"});setTimeout(enableStylesheet,3000)};rp.poly=function(){if(rp.support()){return} We have included third party products to help you navigate and enjoy lifes biggest moments. Pull ups are an extremely challenging exercise. Lie down on your side with your forearm against the floor; you should be propped up as if you were about to go into a forearm side plank, with your shoulder directly over your supporting elbow, Your knees should be bent and your feet should be behind you and in line with your hips, Exhale as you push your hips up and forward to create a straight line from shoulder to hip to knee; think about wrapping your abdominal muscles in toward you, as if you were wearing a girdle, Inhale as you lower; repeat for 30 seconds, depending on your fitness and comfort level. For more details reference this post. Thought you needed to skip ab workouts while pregnant? As long as youre comfortable doing them, planks are awesome ab exercises for pregnancy, as they build and maintain core strength. sign up. Basically, you can safely engage your core muscles from a seated position, commonly referred to as boat pose (pictured above). What happens to your abs during pregnancy It helps combats the arching of the lower back (and the consequential pain) that often occurs from carrying the babys weight. It alleviates a lot of the pressure on your abdominal muscles while still allowing you to safely engage your core and deep transverse abdominal muscles. Additionally, as your belly continues to grow into your second and third trimesters you may have to take certain exercises, like push ups, to an incline position to avoid hitting the ground with your stomach. If your fitness and comfort levels allow, you can do this move two to three times a week. /* tastypins follow box css added by Jamison of NP 4.12.2022*/ Dont push your body too far, and be mindful of your front abdominal wall, Sciacca says. Really focus on the diaphragm expanding and involve your pelvic floor, she says. )\\)","g"),a=t.match(i);return null!==a&&a[0]},t.prototype.disableAllAds=function(t){t&&!e(t)||(this.all=!0,this.reasons.add("all_page"))},t.prototype.disableContentAds=function(t){t&&!e(t)||(this.content=!0,this.recipe=!0,this.locations.add("Content"),this.locations.add("Recipe"),this.reasons.add("content_plugin"))},t.prototype.disablePlaylistPlayers=function(t){t&&!e(t)||(this.video=!0,this.locations.add("Video"),this.reasons.add("video_page"))},t.prototype.urlHasEmail=function(t){if(!t)return!1;return null!==/([A-Z0-9._%+-]+(@|%(25)*40)[A-Z0-9.-]+\. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This field is for validation purposes and should be left unchanged. if(typeof exports!=="undefined"){exports.loadCSS=loadCSS} As I mentioned above each pregnancy is different; I started modifying my workouts much sooner in my second pregnancy. Not to mention, exercise during pregnancy prepares for the greatest workout of all labor and delivery! As a new mom it can be confusing as to what exercises are safe for pregnancy?
She says its usually okay to keep up your regular routine, as long as youre being safe, but she encourages all women to have open and honest conversations with their doctor about their workouts once they learn theyre pregnant. Here, two trainers from Aaptiv, a fitness app that delivers trainer-led and music-powered audio workouts, explain the importance of a strong core and offer their picks for safe ab exercises for pregnancy. Instead, she says to focus on creating space. The linea alba literally splits apart and your organs start to push through the wall of your abdomen. function gtag(){dataLayer.push(arguments);} Your body is working so hard to create this human being. CLICK HERE to access all of my FREE Pregnancy Workouts on the blog! Yep! Twisting motions have a similar affect of compressing the abdomen and should be avoided during pregnancy. Here's whats safe and whats not, plus some great pregnancy ab workouts to do at home. Lean slightly back and make small, 1 movements forward and back. Note, I suggest you consult your doctor or midwife to make sure you are cleared to exercise during pregnancy. 4 Ways a Strong Lower Body Can Support Your Pregnancy, 5 Myths About Core Workouts During Pregnancy, Debunked, Meet the Heptathlete Who Competed in the Olympic Trials at 18 Weeks Pregnant, Exercises That Aren't Safe During Pregnancy, New Empowering Nike Ad Features Pregnant and Breastfeeding Athletes, Awesome Pregnancy Workouts for Every Trimester, A Pregnancy Workout Plan to Get You Through Each Trimester, Robin Arzn on Empowering Women as They Move Through Pregnancy, Getting Back to Your Knock Out Body Starts During Pregnancy, The 3 Most Important Third Trimester Exercises, Even Moderate Exercise Could Increase Benefits of Breast Milk for Babies, 9 Things You Can Do While Pregnant to Make Postbirth Recovery Easier, 12 Yoga Moves to Ease Uncomfortable Pregnancy Symptoms, ACOG Updates Its Exercise Guidelines to Include Pregnant Athletes, The importance of ab workouts while pregnant, What happens to your abs during pregnancy, Put an exercise ball underneath your pelvis, Bring your right forearm to your right, bent front leg, Hold your belly with your right hand and cradle it so it feels supported, Bring your left arm up towards the ceiling (if its comfortable) and hold for five breaths, Inhale through your nose and let your diaphragm and belly fill with air, Exhale through pursed lips; as you exhale, pull your belly in as to hug baby in toward you, Place your hands on the sides of your belly to feel this happening, Repeat for approximately 30 to 60 seconds, depending on your fitness and comfort level, Sit on an exercise ball with your hands at the tops of your thighs above the knees, Make really slow circles with your pelvis and spine, Do this five times in one direction, then another five in the other direction, Inhale and slowly arch your back and lift your head up so youre looking at the ceiling; this is cow, From here, exhale and slowly round your spinewithout crunching your bellyand bring your head down so youre looking at the floor in front of you; this is cat, Repeat this motion five to 10 times, as long as you feel comfortable, Stay lifted through your torso and breathe, Hold for approximately 30 to 60 seconds, depending on your fitness and comfort level, Place your hands on a stable, sturdy surface (like the edge of a couch), Hold yourself in a high plank position, with your legs extended back behind you, Come down onto all fours, with your shoulders stacked over wrists and your hips over your knees, As you exhale, extend your right arm out in front of you as you extend your left leg back behind you, keeping a neutral spine, Hold for one count, and then return to the starting position, You can do this exercise for about 30 to 60 seconds, depending on your fitness and comfort level, Pick up a heavy object in one hand (like a dumbbell, kettlebell or a heavy bag) and carry it as you walk around, The key here is to resist being pulled sideways by the weight; this is what will target your deep core muscles, Continue the exercise for 30 to 60 seconds.
Work out when, how and where you want by downloading Aaptiv here. While gentle backbends can can feel great during pregnancy, I avoid deep backbends like upward facing dog (pictured above) or upward bow pose unless you have been safely and comfortably practicing them pre-pregnancy. My belly grew faster and I came into my second pregnancy with diastasis recti (abdominal separation), so I experienced doming of my abdomen much earlier in my pregnancy. Aaptiv provides the guidance, motivation and tools everyone needs to achieve their personal health goalsall in one app. gtag('config', 'G-KST37Z0W5T'); According to NASM perinatal and PROnatal certified Aaptiv trainer Amanda Butler, in the early weeks of pregnancy, most women often dont even know theyre pregnant yet. You just have to be smart about it. Youre carrying sometimes 30 pounds in your front belly.
height: 246px; Purchases made through links on this page may earn us a commission. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_3" ).setAttribute( "value", ( new Date() ).getTime() ); Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
Ab exercises to avoid during pregnancy A supported side angle can be a great way to stretch and strengthen the obliques on the side of the abdomen.
But there are several other back exercises that are safe for pregnancy, such as: dumbbell back flies, single and double arm dumbbell back rows, and TRX rows.
I always tell my yoga students never to crunch, close or twist into the belly, Sciacca says. Your core makes up some of the most important muscles in your bodyand no, were not referring to six-pack abs. Were talking about all the muscles that make up your midsection, including the rectus and transversus abdominis (front wall of the abdomen), quadratus lumborum (lower back muscles), spinal erectors and the obliquesand those are just the major muscle groups! This is one of Butlers favorite ab exercises for pregnancy, since its a great way to train for everyday life as a mom. Instead, focus on creating space in the belly for baby. I love doing pull ups for strength training when Im not pregnant; they are an effective total body strength exercise. This is one of Butlers favorite pregnancy ab workouts, especially because its low-impact. Sciacca cautions against moving quickly, since that could lead to crunching your belly.
That said, if you were physically active and exercised regularly before getting pregnant, maintaining a fitness routine during pregnancy can be a wonderful way of reducing the aches and pains of a growing baby bump. Think of your upper body as a spoon in a pot during this exercise. Its important to build a strong core overall because the six-pack often shifts to house your organs, uterus, baby, placenta and any water retention. You want to avoid any kind of crunching or twisting in the torso, Butler says.
Aaptiv members get unlimited access to structured training programs, thousands of expert-led workout classes, a supportive community and a daily custom health plan created by Aaptiv Coach. You should always consult with a qualified physician or health professional about your specific circumstances. You can do this pregnancy ab workout two to three times a week. The importance of ab workouts while pregnant
According to both Butler and Sciacca, bird dogs are a great way to work on stability and increase core strength during pregnancy. Meaning the added weight of your growing belly makes pull ups much more difficult. You know its time to start modifying your planks when you begin to experience doming of the abdominal muscles during plank poses. With 30 new classes added each week, theres a workout for every interest and fitness level. )\'/g);if(null!==e)return e.map((function(t){return t.replace(/'/g,"")}))},t.prototype.extractAPICall=function(t,e){var i=new RegExp(e+"\\((.*? else{w.loadCSS=loadCSS}}(typeof global!=="undefined"?global:this)), Free Weekly Workout Plans in Your Inbox. In this article: Even getting out of bed, you need to train yourself to roll onto your side and then use your arms to press yourself up, she adds. Or if Im taking a yoga class, Ill skip upward facing dog and go straight from modified plank, to modified chauturunga, to downward dog. Its a good practice to avoid compressing the abdomen during pregnancy. button#responsive-menu-pro-button,#responsive-menu-pro-container{display: none;-webkit-text-size-adjust: 100%}#responsive-menu-pro-container{z-index: 99998}@media screen and (max-width:768px){#responsive-menu-pro-container{display: block;position: fixed;top: 0;bottom: 0;padding-bottom: 5px;margin-bottom: -5px;outline: 1px solid transparent;overflow-y: auto;overflow-x: hidden}#responsive-menu-pro-container .responsive-menu-pro-search-box{width: 100%;padding: 0 2%;border-radius: 2px;height: 50px;-webkit-appearance: none}#responsive-menu-pro-container.push-left,#responsive-menu-pro-container.slide-left{transform: translateX(-100%);-ms-transform: translateX(-100%);-webkit-transform: translateX(-100%);-moz-transform: translateX(-100%)}.responsive-menu-pro-open #responsive-menu-pro-container.push-left,.responsive-menu-pro-open #responsive-menu-pro-container.slide-left{transform: translateX(0);-ms-transform: translateX(0);-webkit-transform: translateX(0);-moz-transform: translateX(0)}#responsive-menu-pro-container.push-top,#responsive-menu-pro-container.slide-top{transform: translateY(-100%);-ms-transform: translateY(-100%);-webkit-transform: translateY(-100%);-moz-transform: translateY(-100%)}.responsive-menu-pro-open #responsive-menu-pro-container.push-top,.responsive-menu-pro-open #responsive-menu-pro-container.slide-top{transform: translateY(0);-ms-transform: translateY(0);-webkit-transform: translateY(0);-moz-transform: translateY(0)}#responsive-menu-pro-container.push-right,#responsive-menu-pro-container.slide-right{transform: translateX(100%);-ms-transform: translateX(100%);-webkit-transform: translateX(100%);-moz-transform: translateX(100%)}.responsive-menu-pro-open #responsive-menu-pro-container.push-right,.responsive-menu-pro-open #responsive-menu-pro-container.slide-right{transform: translateX(0);-ms-transform: translateX(0);-webkit-transform: translateX(0);-moz-transform: translateX(0)}#responsive-menu-pro-container.push-bottom,#responsive-menu-pro-container.slide-bottom{transform: translateY(100%);-ms-transform: translateY(100%);-webkit-transform: translateY(100%);-moz-transform: translateY(100%)}.responsive-menu-pro-open #responsive-menu-pro-container.push-bottom,.responsive-menu-pro-open #responsive-menu-pro-container.slide-bottom{transform: translateY(0);-ms-transform: translateY(0);-webkit-transform: translateY(0);-moz-transform: translateY(0)}#responsive-menu-pro-container,#responsive-menu-pro-container:before,#responsive-menu-pro-container:after,#responsive-menu-pro-container *,#responsive-menu-pro-container *:before,#responsive-menu-pro-container *:after{box-sizing: border-box;margin: 0;padding: 0}#responsive-menu-pro-container #responsive-menu-pro-search-box,#responsive-menu-pro-container #responsive-menu-pro-additional-content,#responsive-menu-pro-container #responsive-menu-pro-title{padding: 25px 5%}#responsive-menu-pro-container #responsive-menu-pro,#responsive-menu-pro-container #responsive-menu-pro ul{width: 100%}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu{display: none}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu.responsive-menu-pro-submenu-open{display: block}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu-depth-1 a.responsive-menu-pro-item-link{padding-left:5%}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu-depth-2 a.responsive-menu-pro-item-link{padding-left:5%}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu-depth-3 a.responsive-menu-pro-item-link{padding-left:20%}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu-depth-4 a.responsive-menu-pro-item-link{padding-left:25%}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu-depth-5 a.responsive-menu-pro-item-link{padding-left:30%}#responsive-menu-pro-container li.responsive-menu-pro-item{width: 100%;list-style: none}#responsive-menu-pro-container li.responsive-menu-pro-item a{width: 100%;display: block;text-decoration: none;position: relative}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a{padding: 0 5%}#responsive-menu-pro-container .responsive-menu-pro-submenu li.responsive-menu-pro-item a{padding: 0 5%}#responsive-menu-pro-container li.responsive-menu-pro-item a .glyphicon,#responsive-menu-pro-container li.responsive-menu-pro-item a .fab,#responsive-menu-pro-container li.responsive-menu-pro-item a .fas{margin-right: 15px}#responsive-menu-pro-container li.responsive-menu-pro-item a .responsive-menu-pro-subarrow{position: absolute;top: 0;bottom: 0;text-align: center;overflow: hidden}#responsive-menu-pro-container li.responsive-menu-pro-item a .responsive-menu-pro-subarrow .glyphicon,#responsive-menu-pro-container li.responsive-menu-pro-item a .responsive-menu-pro-subarrow .fab,#responsive-menu-pro-container li.responsive-menu-pro-item a .responsive-menu-pro-subarrow .fas{margin-right: 0}button#responsive-menu-pro-button .responsive-menu-pro-button-icon-inactive{display: none}button#responsive-menu-pro-button{z-index: 99999;display: none;overflow: hidden;outline: none}button#responsive-menu-pro-button img{max-width: 100%}.responsive-menu-pro-label{display: inline-block;font-weight: 600;margin: 0 5px;vertical-align: middle;pointer-events: none}.responsive-menu-pro-accessible{display: inline-block}.responsive-menu-pro-accessible .responsive-menu-pro-box{display: inline-block;vertical-align: middle}.responsive-menu-pro-label.responsive-menu-pro-label-top,.responsive-menu-pro-label.responsive-menu-pro-label-bottom{display: block;margin: 0 auto}button#responsive-menu-pro-button{padding: 0 0;display: inline-block;cursor: pointer;transition-property: opacity, filter;transition-duration: 0.15s;transition-timing-function: linear;font: inherit;color: inherit;text-transform: none;background-color: transparent;border: 0;margin: 0}.responsive-menu-pro-box{width:30px;height:17px;display: inline-block;position: relative}.responsive-menu-pro-inner{display: block;top: 50%;margin-top:-0.5px}.responsive-menu-pro-inner,.responsive-menu-pro-inner::before,.responsive-menu-pro-inner::after{width:30px;height:1px;background-color:rgba(57, 54, 55, 1);border-radius: 4px;position: absolute;transition-property: transform;transition-duration: 0.15s;transition-timing-function: ease}.responsive-menu-pro-open .responsive-menu-pro-inner,.responsive-menu-pro-open .responsive-menu-pro-inner::before,.responsive-menu-pro-open .responsive-menu-pro-inner::after{background-color:rgba(57, 54, 55, 1)}button#responsive-menu-pro-button:hover .responsive-menu-pro-inner,button#responsive-menu-pro-button:hover .responsive-menu-pro-inner::before,button#responsive-menu-pro-button:hover .responsive-menu-pro-inner::after,button#responsive-menu-pro-button:hover .responsive-menu-pro-open .responsive-menu-pro-inner,button#responsive-menu-pro-button:hover .responsive-menu-pro-open .responsive-menu-pro-inner::before,button#responsive-menu-pro-button:hover .responsive-menu-pro-open .responsive-menu-pro-inner::after,button#responsive-menu-pro-button:focus .responsive-menu-pro-inner,button#responsive-menu-pro-button:focus .responsive-menu-pro-inner::before,button#responsive-menu-pro-button:focus .responsive-menu-pro-inner::after,button#responsive-menu-pro-button:focus .responsive-menu-pro-open .responsive-menu-pro-inner,button#responsive-menu-pro-button:focus .responsive-menu-pro-open .responsive-menu-pro-inner::before,button#responsive-menu-pro-button:focus .responsive-menu-pro-open .responsive-menu-pro-inner::after{background-color:rgba(57, 54, 55, 1)}.responsive-menu-pro-inner::before,.responsive-menu-pro-inner::after{content: "";display: block}.responsive-menu-pro-inner::before{top:-8px}.responsive-menu-pro-inner::after{bottom:-8px}.responsive-menu-pro-boring .responsive-menu-pro-inner,.responsive-menu-pro-boring .responsive-menu-pro-inner::before,.responsive-menu-pro-boring .responsive-menu-pro-inner::after{transition-property: none}.responsive-menu-pro-boring.is-active .responsive-menu-pro-inner{transform: rotate(45deg)}.responsive-menu-pro-boring.is-active .responsive-menu-pro-inner::before{top: 0;opacity: 0}.responsive-menu-pro-boring.is-active .responsive-menu-pro-inner::after{bottom: 0;transform: rotate(-90deg)}button#responsive-menu-pro-button{width:30px;height:30px;position:absolute;top:0px;right:30px;display: inline-block;transition: transform 0.5s, background-color 0.5s}button#responsive-menu-pro-button .responsive-menu-pro-box{color:rgba(57, 54, 55, 1);pointer-events: none}.responsive-menu-pro-open button#responsive-menu-pro-button .responsive-menu-pro-box{color:rgba(57, 54, 55, 1)}.responsive-menu-pro-label{color:#ffffff;font-size:16px;line-height:28px;pointer-events: none}.responsive-menu-pro-label .responsive-menu-pro-button-text-open{display: none}.responsive-menu-pro-fade-top #responsive-menu-pro-container,.responsive-menu-pro-fade-left #responsive-menu-pro-container,.responsive-menu-pro-fade-right #responsive-menu-pro-container,.responsive-menu-pro-fade-bottom #responsive-menu-pro-container{display: none}#responsive-menu-pro-container{width:100%;top: 0;background:rgba(244, 242, 246, 1);transition: transform 0.5s;text-align:center;min-width:100%}#responsive-menu-pro-container #responsive-menu-pro-wrapper{background:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro-additional-content{color:#ffffff}#responsive-menu-pro-container .responsive-menu-pro-search-box{background:rgba(244, 242, 246, 1);border: 2px solid rgba(244, 242, 246, 1);color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container .responsive-menu-pro-search-box:-ms-input-placeholder{color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container .responsive-menu-pro-search-box::-webkit-input-placeholder{color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container .responsive-menu-pro-search-box:-moz-placeholder{color:rgba(0, 0, 0, 1);opacity: 1}#responsive-menu-pro-container .responsive-menu-pro-search-box::-moz-placeholder{color:rgba(0, 0, 0, 1);opacity: 1}#responsive-menu-pro-container .responsive-menu-pro-item-link,#responsive-menu-pro-container #responsive-menu-pro-title,#responsive-menu-pro-container .responsive-menu-pro-subarrow{transition: background-color 0.5s,border-color 0.5s,color 0.5s}#responsive-menu-pro-container #responsive-menu-pro-title{background-color:rgba(244, 242, 246, 1);color:rgba(0, 0, 0, 1);font-size:13px;text-align:center}#responsive-menu-pro-container #responsive-menu-pro-title a{color:rgba(0, 0, 0, 1);font-size:13px;text-decoration: none}#responsive-menu-pro-container #responsive-menu-pro-title a:hover{color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container #responsive-menu-pro-title:hover{background-color:rgba(244, 242, 246, 1);color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container #responsive-menu-pro-title:hover a{color:rgba(0, 0, 0, 1)}#responsive-menu-pro-container #responsive-menu-pro-title #responsive-menu-pro-title-image{display: inline-block;vertical-align: middle;max-width: 100%;margin-bottom: 15px}#responsive-menu-pro-container #responsive-menu-pro-title #responsive-menu-pro-title-image img{max-width: 100%}#responsive-menu-pro-container #responsive-menu-pro > li.responsive-menu-pro-item:first-child > a{border-top:1px solid rgba(33, 33, 33, 0)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item .responsive-menu-pro-item-link{font-size:16px}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a{line-height:40px;border-bottom:1px solid rgba(33, 33, 33, 0);color:rgba(57, 54, 55, 1);background-color:rgba(244, 242, 246, 1);height:40px}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:hover,#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:focus{color:rgba(57, 54, 55, 1);background-color:rgba(244, 242, 246, 1);border-color:rgba(33, 33, 33, 0)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:hover .responsive-menu-pro-subarrow,#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:focus .responsive-menu-pro-subarrow{color:rgba(0, 0, 0, 1);border-color:rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:hover .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active,#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a:focus .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active{color:rgba(0, 0, 0, 1);border-color:rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow{right: 0;height:40px;line-height:40px;width:40px;color:rgba(0, 0, 0, 1);border-left:1px solid rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active{color:rgba(0, 0, 0, 1);border-color:rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active:hover,#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active:focus{color:rgba(0, 0, 0, 1);border-color:rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow:hover,#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item a .responsive-menu-pro-subarrow:focus{color:rgba(0, 0, 0, 1);border-color:rgba(244, 242, 246, 1);background-color:rgba(244, 242, 246, 1)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item.responsive-menu-pro-current-item > .responsive-menu-pro-item-link{background-color:rgba(244, 242, 246, 1);color:rgba(57, 54, 55, 1);border-color:rgba(33, 33, 33, 0)}#responsive-menu-pro-container #responsive-menu-pro li.responsive-menu-pro-item.responsive-menu-pro-current-item > .responsive-menu-pro-item-link:hover{background-color:rgba(244, 242, 246, 1);color:rgba(57, 54, 55, 1);border-color:rgba(64, 64, 64, 0)}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item .responsive-menu-pro-item-link{font-size:16px;text-align:center}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a{height:40px;line-height:40px;border-bottom:1px solid rgba(33, 33, 33, 0);color:rgba(57, 54, 55, 1);background-color:rgba(246, 244, 248, 1)}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a:hover,#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a:focus{color:rgba(57, 54, 55, 1);background-color:rgba(246, 244, 248, 1);border-color:rgba(33, 33, 33, 0)}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a:hover .responsive-menu-pro-subarrow{color:#ffffff;border-color:#3f3f3f;background-color:#3f3f3f}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a:hover .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active{color:#ffffff;border-color:#3f3f3f;background-color:#3f3f3f}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a .responsive-menu-pro-subarrow{left:unset;right:0;height:40px;line-height:40px;width:40px;color:#ffffff;border-left:1px solid #212121;border-right:unset;background-color:#212121}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active{color:#ffffff;border-color:#212121;background-color:#212121}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a .responsive-menu-pro-subarrow.responsive-menu-pro-subarrow-active:hover{color:#ffffff;border-color:#3f3f3f;background-color:#3f3f3f}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item a .responsive-menu-pro-subarrow:hover{color:#ffffff;border-color:#3f3f3f;background-color:#3f3f3f}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item.responsive-menu-pro-current-item > .responsive-menu-pro-item-link{background-color:rgba(246, 244, 248, 1);color:rgba(57, 54, 55, 1);border-color:rgba(33, 33, 33, 0)}#responsive-menu-pro-container #responsive-menu-pro ul.responsive-menu-pro-submenu li.responsive-menu-pro-item.responsive-menu-pro-current-item > .responsive-menu-pro-item-link:hover{background-color:rgba(246, 244, 248, 1);color:rgba(57, 54, 55, 1);border-color:rgba(64, 64, 64, 0)}.main-header .lower{display: none !important}}var cls_disable_ads=function(t){"use strict";var e=function(t){var e=window.location.href;return t.some((function(t){return new RegExp(t,"i").test(e)}))},i=function(){function t(t){this.adthrive=t,this.all=!1,this.content=!1,this.recipe=!1,this.video=!1,this.locations=new Set,this.reasons=new Set,(this.urlHasEmail(window.location.href)||this.urlHasEmail(window.document.referrer))&&(this.all=!0,this.reasons.add("all_email"));try{this.checkCommandQueue(),null!==document.querySelector(".tag-novideo")&&(this.video=!0,this.locations.add("Video"),this.reasons.add("video_tag"))}catch(t){}}return t.prototype.checkCommandQueue=function(){var t=this;this.adthrive&&this.adthrive.cmd&&this.adthrive.cmd.forEach((function(e){var i=e.toString(),a=t.extractAPICall(i,"disableAds");a&&t.disableAllAds(t.extractPatterns(a));var n=t.extractAPICall(i,"disableContentAds");n&&t.disableContentAds(t.extractPatterns(n));var s=t.extractAPICall(i,"disablePlaylistPlayers");s&&t.disablePlaylistPlayers(t.extractPatterns(s))}))},t.prototype.extractPatterns=function(t){var e=t.match(/\'(.*?