Training before and after pregnancy

This can be a daunting decision for all females when thinking about having children. There are so many different opinions out there that it is hard to know what the best thing is for you and your baby.

Well the easy way to look at it is to listen to your body!

If you are trying for a baby then exercise is going to help you. It will improve your fitness level, strengthen your core and support your back. And also get your body in good shape ready for the pregnancy!!

During your pregnancy it is a lot harder to state what you should and shouldn’t do. Every woman is different but most have a sickness period for 10 weeks around the start. During your sickness reduce your exercise to what you feel like you can stomach (you probably are not eating as much so watch your energy levels.)

After this period you need to stay away from full range of movement exercises. For example squats are a great exercise but whilst you are further down your pregnancy you should get more support for your back and not use the whole range of movement.

I.e. ball squats to 45degrees.

You can do Pilates based exercises for your core but not any flexion from the spine. Pilates is great the whole way through your pregnancy at different levels so if you can find a great class or instructor that can adapt through your pregnancy you will reap the benefits. This is also a great way to get your core strengthened after your birth.

When you are in the last trimester of your pregnancy water is a great form of exercise. You can attend aqua aerobic classes to take the strain off your back but gives you the opportunity to work hard. Jogging up and down the pool or using a woggle under your shoulders and kicking your legs are exercises you can do on your own. Keep these going once you have had your baby and you both will benefit from being in the pool.

These are a few ideas for a healthy pregnancy but again the main thing to think about is how do you feel? How does this exercise feel? If it is a negative feeling then stop and find what works for you.

Good luck.

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