Pre & Post Natal Exercise Guide.
Staying active during pregnancy and after childbirth offers numerous benefits for both you and your baby. Here is a general overview of safe and effective exercises for these stages.
Always consult with your doctor before starting any new exercise program, especially during pregnancy.
Pre-Natal Exercise
Focus on activities you enjoyed before pregnancy, with modifications as needed.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Listen to your body, don’t push yourself too hard, if you feel pain stop, seek medical advice and rest when you feel tired.
Safe and Effective Exercises
Walking: Excellent low-impact cardio.
Swimming: Great for staying cool and supporting your joints.
Prenatal yoga or pilates: Improves flexibility and core strength.
Stationary cycling: Opt for a recumbent bike for back comfort.
Light strength training: Bodyweight exercises, light weights, or resistance bands can help maintain muscle strength, focus on proper form.
Pelvic floor exercises: Crucial for core and bladder control throughout pregnancy and after birth.
Exercises to Avoid
Contact sports: High risk of falls and injuries.
Exercises that strain your abdominal muscles: Sit-ups, crunches (especially after the first trimester)
Activities that require lying on your back for extended periods (later trimesters).
High-impact exercises: Jumping, running on hard surfaces.
Excessive or bouncy stretching, your body produces a hormone called relaxin, which loosens ligaments in the pelvis to make delivery easier. But since relaxin affects all your ligaments, you'll likely be more flexible from head to toe, which can ultimately lead to overstretching and injuries
Benefits
Manages weight gain: Exercise helps maintain a healthy weight, reducing the risk of complications like gestational diabetes.
Boosts energy: Regular activity combats fatigue, a common pregnancy symptom.
Eases aches and pains: Exercise strengthens muscles that support your growing belly, reducing back pain and discomfort. Improves mood:
Physical activity releases endorphins, which have mood-boosting effects and can help combat stress and anxiety.
Prepares for delivery: Strong muscles improve stamina and endurance, making labor and delivery potentially easier.
Post-Natal Exercise
Wait for clearance from your doctor before resuming exercise, typically after your 6-week checkup or 12 weeks after C-section
Listen to your body, start slow and gradually increase intensity and duration as you feel comfortable.
Prioritise pelvic floor exercises to regain strength and bladder control.
Focus on rebuilding your core muscles.
Safe and Effective Exercises
Walking: Great way to ease back into exercise.
Swimming: Gentle on your joints and helps rebuild strength.
Low-impact aerobics: Designed for postpartum recovery.
Postnatal yoga or Pilates: Improves core strength and flexibility.
Bodyweight exercises: Squats, lunges, planks, modify if needed
Exercises to Avoid
Traditional core workouts: Hold off on intense core exercises like crunches, sit-ups, or double leg lifts. These can worsen diastasis recti, a separation of abdominal muscles that's common after pregnancy.
Exercises that Increase Abdominal Pressure: Avoid activities that strain your core, such as heavy weight lifting High-Impact exercises:
Avoid activities that put a lot of stress on your joints and pelvic floor, like running, jumping jacks, or high-intensity interval training (HIIT) routines.
Benefits
Aids recovery: Gentle exercise helps your body heal after childbirth.
Reduces stress and improves mood: Exercise is a natural mood elevator, helping you manage postpartum emotions.
Boosts energy levels: Physical activity can combat fatigue and leave you feeling more energised.
Strengthens core and pelvic floor: Postnatal exercises target these areas to improve bladder control and prevent future issues.
Promotes weight loss: Exercise, along with a healthy diet, can help you return to a healthy weight.
Additional Tips
Maintain proper form, pay close attention to proper posture and technique to avoid injury.
Stay hydrated by drinking plenty of water before, during, and after exercise.
Wear supportive clothing, a good sports bra and comfortable shoes are important.
Warm up before each workout and cool down afterwards, this will help to prevent injuries.
Don't be afraid to modify exercises to fit your needs.
Listen to your body and pay attention to any pain. If you experience discomfort, stop the exercise and consult your doctor.
Remember
There are many safe and effective exercise options for pre and postnatal periods. Talk to your doctor or a certified pre/postnatal fitness instructor for guidance.
Stay active, feel great, and enjoy a healthy pregnancy and motherhood!
We understand the importance of personalised training, especially during pre and postnatal stages. Our 1-1 personal training sessions are tailored to cater to the unique needs of expectant and new mothers. Fully certified to provide specialised exercises focusing on strength, flexibility, and overall well-being during this crucial time. Our Mummy & Me Fitness classes are designed to support mothers in their postnatal exercise journey. These sessions are tailored to help new mothers safely rebuild their strength, flexibility, and fitness levels after childbirth. By focusing on exercises specifically beneficial for postnatal recovery, Mummy & Me Fitness classes aim to help mothers regain their physical well-being in a supportive and encouraging environment.