The more active and fit you are in your pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. Exercising during pregnancy can also help through labour as well as getting back into shape post baby. Many people don’t exercise during pregnancy because they are worried it might be harmful to their baby, which is not the case when done safely. In fact, there is evidence that suggests, active women are less likely to experience problems later on in their pregnancy’s and when giving birth. Whilst exercise isn’t harmful, it is important to know what exercises are safe during each trimester.
My tips and advice for exercising when pregnant;
· Always consult your GP before participating in any activity
· Before starting any exercise, make sure your core muscles are fully engaged
· Avoid anything too strenuous, it is important you can still hold a conversation while working out
· Make sure you stay hydrated throughout the workout
· Take as much rest as you need between sets
Exercises to avoid whilst pregnant;
· Lying on your back for long periods of time
· Crunches, where you are bringing your knees into your chest or chest or chest to knees
· Contact sports and high impact exercise
Remember that even just going for a gentle walk every day and doing some light stretching and movement is still hugely beneficial to your mental and physical health.
My favourite prenatal exercises are;
The bird dog – in an all 4’s position, tucking the pelvis under and engaging the core, extending the opposite arm and leg out, working the core muscles
Lunge pulses – Lunging backwards, keeping the back knee just off the floor, making small movements pulsing up and down
Press ups – starting with hands below shoulders and knees on the floor, bringing your chest to the floor, using the upper body to drive up
If you are pregnant and are not sure where to start with a workout, then why not book in for a 1 to 1 session or alternatively jump into my prenatal class on a Wednesday lunch time.
Remember, if anything doesn’t feel right while you are exercising then please stop immediately and consult a medical professional.