There are many benefits to be gained from prenatal exercise for mum and baby. Being fit and healthy can help:
• To cope with the pressures of pregnancy
• To make birth easier
• To return to fitness quicker after giving birth
Some important guidelines
These guidelines can be extended and I would advise that you seek the help of a trained fitness professional before starting a pregnancy fitness program.
1. Avoid lying on your back. As your baby grows its weight will put more and more pressure on the blood vessels returning blood to the heart. You should avoid exercises on your back so as not to become dizzy or feint.
Try this instead: Seated chest press and rows are good alternatives. Plus plank exercises are great for strengthening pelvic floor and core.
2. Avoid vigorous arm exercises. These exercises can raise your blood pressure and take blood into the extremities making you feel dizzy. Avoid these exercises to avoid feinting.
Try this instead: Slow controlled arm exercises are great for maintaining strength and tone. Yoga is great for muscle tone, flexibility and controlled breathing; just tell the instructor that you are pregnant as some exercises won’t be suitable.
3. Start up, finish down. Begin your workout with standing exercises, as you become more fatigued move onto seated exercises to ensure you don’t feint.
Try this instead: Gyms have many seated machines which are ideal for taking the weight off your feet. Alternatively try using the stability ball, to help work your posture at the same time.
4. Avoid overhead exercises. The first 12 weeks can be a dizzy time for expectant mothers. Overhead exercises can increase the likelihood of dizziness and should be avoided.
Try this instead: Go for seated lateral raises on a stability ball instead of shoulder presses. Or seated row instead of lat pulldown
5. Don’t try new things. If you didn’t run regularly (2-3 times a week) before your pregnancy, now is not the time to start. Hormones released to relax your muscles and ligaments can cause laxity at the joint. Trying something new and unexpected could lead to an injury. If you ran before then carry on, just reduce the intensity, avoid speed and hill work and stay on even surfaces.
Try: Yoga, swimming, stationery bike and walking are great for getting your heart rate up in a controlled and gradual way. Don’t over exert, just keep everything steady.
6. Drink plenty. Water is especially important when you are exercising, even more so when you are pregnant. Keep a bottle of water with you to drink little and often as you train to ensure you avoid dehydration.
Try this: A 500ml bottle is good for an hour training.
Sample Programs
These programs are to be used for guidance only and show what you can expect in the different trimesters. As I said before it’s best to get a helping hand from a fitness professional, qualified in prenatal exercise.
First Trimester
Warm-up
10 mins of cardio. Walking is ideal.
(Rest 60secs between each set)
2-3 sets of 10-15 reps with light weights.
1. Bent over row (with dumbbells)
2. Squats with dumbbells
3. Stability ball seated row
4. Upright row with dumbbells
5. Tricep chair dips
6. Stability ball bicep curls
7. Plank
8. opposite arm and leg raise (toe touches floor)
9. 4 point draw-ins
Cool Down
10 mins recline bike/slow walk
Second Trimester
Warm-Up
10-12 mins
1. Small step-ups (perhaps on stairs)
2. Stability wall squats
3. Seated cable/band row on stability ball
4. Seated lateral raise on stability ball
5. Seated bicep curls
6. Seated tricep extensions
7. ¾ plank
8. 4 point arm then leg lift
9. seated draw ins
Third Trimester
Warm-up
Slow, easy bike warm-up or light walk 10-12 mins
1. Stability ball walk squats
2. Seated rows
3. Seated lateral raises
4. Seated tricep extensions
5. seated bicep curls
6. Seated draw ins
7. Seated hip circles (on stability ball)
Cool Down
10 mins light cycling or walking
As you can see this is a simple progression of a program and is not set in stone. Each pregnant client is different and exercises have to be assessed with each session as to their relevance and difficulty for the client. Pregnancy exercise is not about developing fitness, rather maintaining heart health, good muscle condition and a positive mind. If you can use exercise to achieve all these things through your pregnancy then it may help in returning you to full fitness after birth.
Finally if you need any help or have any questions please feel free to contact me at www.ttsfit.co.uk and find a great trainer who’ll look after your fitness needs.
Happy training,
Tom :)
