Pregnancy workouts
I trained throughout both my pregnancies and I was very grateful that I did.
It helps not only the baby but helps you, the mother as well. It is very beneficial for the recovery process post birth for you.
If you have been active and training pre pregnancy you are ok to keep the training regime as your body is already familiar to these conditions. In saying that you will need to make sure your heart rate does not elevate too high and the easiest way to monitor that without a heart rate monitor is – as soon as you are feeling puffy and breathing is laboured, you need to slow down the tempo or intensity.
If you haven’t been active or training and you fall pregnant and want to start, please make sure your keep walking, but anything strenuous as in weight training should be limited until you’re through your first trimester of the pregnancy. You’re body will need to adapt and become aware of the added blood circulating within you.
If you have been active and you are strength training, I always talk to my clients and explain we don’t have to lift heavier than they already are, we just maintain the strength throughout the rest of the pregnancy.
I work on a lot of lower back work and glute work. We focus on the hips and keeping them from tightening too much. Using a fitball is very helpful, one for comfort of sitting and two to help with the hip rotations and stretching. Getting up and down off the floor becomes a strain sometimes, so using the ball to sit and lie on is more practical.
Once you get to the 16 week mark of the pregnancy, you need to limit the time lying flat down on your back, this is when I use a more incline bench or again the fitball to keep your hips lower down than your chest. It is important to keep the chest strength up and so therefore we alter the way you complete some exercises.
I still like to incorporate shoulder presses, even though you are raising your arms above your head, this does increase heart rate, but if only conducting a few at a time with lots of rest between, this is safe (so long as client is comfortable with this action).
Squats are always important, keeping your major muscles active and strong. We squat everyday really, by sitting to standing, so this is important to keep this functional exercise.
Overall you need to make sure you complete your exercises in a controlled manner, correctly and safely – rest between exercises. Don’t focus on lifting heavier or faster, just maintain your level of fitness and strength throughout the pregnancy. I have no doubt you’ll listen to your body and if you feel tired, please rest for the day or go for a gentle work. At this time in your life you have more to think about than just yourself and your PB’s etc, you need to look after the bub inside you.
