7 precautions to train during pregnancy

Pregnancy is a physical challenge in itself; Although training during pregnancy can keep you in good shape, it’s important to know how much exercise to do and when not to do it.

You can benefit from training to relieve stress, improve posture, maintain strength and fitness to help you cope with weight gain during pregnancy, as well as maintain stamina during the long hours of labor. Staying active can also make it easier to return to pre-pregnancy fitness levels after delivery.

1. If you have not exercised for a long time or are new to an exercise program, it is recommended that you avoid training during the first trimester. This period is at increased risk of miscarriage, and while there is rarely a direct link between exercise and miscarriage, I’m sure you’d rather err on the side of caution. After the first 3 months have passed, consult your GP before starting an exercise program.

If you exercised regularly before you got pregnant, then there’s no reason why you shouldn’t continue, although remember that anything that puts significant stress on your joints or ligaments, such as high-impact aerobics or difficult yoga positions, should be done more carefully. However, extreme and contact sports are best avoided!

2. It is important to remember that the main goal here is to maintain fitness and strength rather than to increase either. So don’t rush to the gym to lift super heavy weights and deadlift 200 kilos! However, there is no reason to stop lifting weights completely to maintain strength.

3. Core strength should be at the top of your priority list. Maintaining core strength will help support the spine, especially as your baby grows, their center of gravity will shift, putting stress on the core as they grow, and the surrounding muscles will stretch to make room for growth of your baby.

Using some deep reverse breathing exercises will activate your deep core muscles, such as the transversus abdominis and pelvic floor, and help maintain their elasticity and strength to maintain posture during pregnancy. This will also help him regain his shape after birth.

4. Be careful when stretching. Although it’s important to maintain your flexibility, stick to the basic stretches and try not to push yourself too hard with the stretches. During pregnancy, your body produces ‘relaxing’ hormone which triggers soft tissue structures to relax and make room for your little one to grow. Some stretches, like some rotation poses in yoga, can be too much for the tissues, an experienced yoga instructor will help you and show you which exercises are best for you.

5. Core temperature is also of great importance, so keep your exercise effort around 5 – 6/10. Although we have a built-in thermostat that works very efficiently, the baby cannot regulate its core temperature. Make sure the area she’s in is well ventilated or, if it’s a gym, they’ll have air conditioning. Drink plenty of water to stay hydrated.

6. It is necessary to adapt the exercises as the child grows. After the first trimester, it is strongly recommended not to exercise lying on your back. This is because the weight of your baby would put pressure on the arteries and veins and restrict blood flow. There are many ways to perform exercises without lying on your back, for example, compare lying on your back doing kickstands to doing a plank. Both aim more or less at the same area although the first one is a bit more dynamic. Ask your trainer or instructor if you’re not sure how to tailor the exercises to her liking.

7. Well, you’re almost there; It’s almost time for your precious to make an entrance into the big wide world. Your core muscles are stretched to the limit and you hit the gym! However, you do need to save some energy for labor, so during the last 2-3 weeks of pregnancy start to reduce your workload a bit and do absolutely no high-impact exercises. Continue exercising your pelvic floor and core. Make sure you drink plenty of water and always carry your bag……!

If you have any further questions about pregnancy training, feel free to contact me via email or leave a comment on this article.

There is also a book that I can highly recommend, it’s called ‘The Pregnancy Bible: Your Complete Guide to Pregnancy and Early Parenthood’ it’s packed with great information regarding exercise and pregnancy.

Good luck and best wishes for your exciting journey ahead!

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