They seem to be superwomen, these moms who are also first ladies of Pittsburgh dance, and they are all willing to share some tips and experiences for expectant mothers -- not only for Attack Theatre's Michele de la Reza, who is due July 9 but also for other expectant moms.

First, their extreme physical fitness determined the amount of dance activity before and after the pregnancies (mothers-to-be should not attempt anything new and strenuous or make a big lifestyle change), and they always listened to their bodies to determine how far they could go. For example, the dancers gradually eliminated back bends because the muscles in the hips, back and stomach had been stretched by hormones that were released into the body.

They spoke of the necessity of a support system, from nurturing husbands to the child-friendly atmosphere of Pittsburgh Ballet Theatre and Slippery Rock University dance department, where students could provide baby-sitting services.

On the day that she gave birth to Adeline, Slippery Rock's Jennifer Keller planted flowers in the front yard and went for a walk with her husband, Dennis Birkes, to discuss names, before going to the hospital.

Due to Keller's martial arts background through Birkes, she found it "important for the female body to rest for three days and let the bones reset" and added "enjoy the relaxation and nurturing time" following birth.

Pittsburgh Ballet Theatre's Kaori Ogasawara swam a lot in the weeks before she gave birth, both in her home in Japan and on vacation in the Bahamas, and almost immediately afterward she began getting back in shape by walking her dog, Mame, five times a day for 20 minutes along a level trail on the South Side. And contrary to public perception about dancers, she allowed herself to eat "whatever I wanted."

Erin Halloran says that it's her "laziness" that provokes her to stay in shape because it's too hard to come back from a maternity leave and re-enter the whirlwind world of dance. The 18-year PBT veteran, who is frequently featured in photos with midriff costumes that highlight her enviable washboard abs, says that breastfeeding helps a mother to lose weight faster, even though it's "hard to do and a real commitment." In addition she used aerobic exercise, including the elliptical machine for 30 minutes a day, and a physical therapist/trainer to help get her back into dancing shape as quickly as possible.

After undergoing a Caesarean section the first time, LABCO's Gwen Hunter Ritchie used a Pilates ball to help her through a vaginal birth with her second pregnancy. She finds that having children gives her a new life perspective. She used to have a certain regimen on performance days -- an Epsom salts bath, a round of Pilates, eating certain proteins. Those days are gone with active and/or crying children. Now, she says, "I try not to overthink things and believe in myself."