Benefits of Exercise During Pregnancy
Exercise does not put you at risk for a miscarriage instead it promotes the development of a healthy fetus and better prepares you for childbirth and postpartum recovery. When you exercise regularly through your pregnancy you are more likely to have a leaner baby, gain within the recommended 25-35 pounds, have more energy, better sleep and be in a better mood.
If you are starting a new exercise program while pregnant it’s wise to start gradual and listen to your body. Resistance work using either body weight or weight bearing exercises is beneficial for keeping the body strong throughout your pregnancy. Squats are an important lower body exercise to do consistently during pregnancy to help strengthen your glutes to reduce lower back and pelvic pain and also to help with labour. Arm building exercises such as overhead shoulder press, bicep curls, back rows, chest press, lat pulls are all important for keeping your upper body strong. After delivery the upper body will be responsible for lifting and carrying your baby so it needs to be in good shape. Certain ab exercises such as bird dog, and side plank are important to continue doing throughout your pregnancy to keep your transverse abdominis muscles strong. These muscles are used to support your lower back and core muscles.
Avoiding Diastasis Recti
Without a strong transverse you are susceptible for developing diastasis recti, which is a separation in your rectus abdominis. This means that your rectus abdominis (ab muscles) are no longer able to support your back and organs. Should you develop this separation along your linea alba (the mid-line of your stomach) you can treat it with some simple exercises that involve belly breathing. You lie flat on your back with your feet planted and practice inhaling through your diaphragm while expanding your stomach and then on the inhale pulling your navel in towards your spine as if you’re wrapping your abs like a corset. The key is to not move your hips or back while doing this. If you repeat this exercise several times a day gradually this separation in the abs will close.
Another important aspect of exercise during pregnancy is keeping a strong pelvic floor. Most women are familiar with kegel exercises, but they aren’t exactly sure how to do them correctly. The easiest way to know how to use these muscles is to practice stopping the flow of urination without engaging your abs or buttocks. You can practice doing this contraction through varies exercises such as bird dog and split tabletop poses. The way to do this to breathe in through your diaphragm expanding your lower rib cage for 3-5 seconds and then contracting your pelvic floor muscles and transverse abs by pulling your belly button in towards your spine as you exhale. During the contraction and exhale is when you want to elevate your leg and arm into bird dog or open your legs in the split tabletop. Then lower back to the floor or close the legs as you take your next inhale relaxing the pelvic floor and transverse abdominals. Once you’ve mastered how to engage your pelvic floor you should repeat these exercises daily during and after pregnancy.
Exercises to Avoid During Pregnancy
There are a few positions you should try to avoid during exercise when pregnant especially as you enter into the later part of your second and third trimesters when your baby does the most growing. Once your stomach becomes pronounced you should try to avoid bent over exercises or any exercise from the plank position that can cause your stomach to go into a cone shape. This cone shape puts increased pressure on your rectus abdominal muscles putting you more at risk for developing diastasis recti, which I spoke about earlier. You also want to avoid lying in the supine position particularly in the second and third trimesters as this can lower your blood pressure and reduce blood flow to the placenta. Lying on your stomach during exercise is also not recommended once your baby bump arrives as this will also feel very uncomfortable.
Your pace and strength in your workouts will likely decrease during pregnancy which is normal. A lot of your body’s strength and energy goes to supporting the development of a healthy fetus so don’t be surprised if you find that the weights that you used to use comfortably before pregnancy are now more challenging. The important thing is to do what you can and just stay active. You will also experience more shortness of breathe during pregnancy so pace yourself during your workouts. This may mean you’ll have to take more breaks. As long as you are staying active consistently during your pregnancy once the baby comes your strength level will return to where it was prior to becoming pregnant.
Exercising during pregnancy can also help you recover quicker postpartum. Your body always responds quicker to what it is used to. Although it is generally not recommended that you resume exercise until at least 6 weeks after delivering and with a doctor’s clearance, you know your body better than anyone. You may need a little more or less time. Take what you need. The most important thing is to listen to how you feel. The process of getting back to your old self will be gradual, but you will get there. Start slow and be careful of doing any strenuous core work right away. It will take several months for your body to fully heal.
Benefits of Exercise Before Pregnancy
For any woman thinking of getting pregnant within the next year I recommend you start on an exercise program first. Not only can exercise improve your fertility, it’s important to have a strong able body that can handle the increased demands of pregnancy. Think of this prep work as building your foundation for having a fit and healthy pregnancy. The more exercise you do before you become pregnant, the more active you’ll be able to be during and after pregnancy because your body will already be used to it.
Loving Your Body Post-Pregnancy
Many of the women I train are prenatal and postpartum clients. I am happy to report that all have them through a carefully designed exercise program, consistent gradual effort and patience have managed to get back to their pre-pregnancy weight and look stronger and feel better than ever! The important thing is to understand that pregnancy does change your body, but to not give up on yourself. Love your body for its ability to bring the miracle of life into this world and then start to be proactive about your health. Through exercise you will see noticeable improvement in your body’s physical state, in your mood, energy level and confidence. Ultimately, exercise is the best thing you could ever do for yourself because it will improve your quality of life so you will be able to be a better parent to your child.
No comment yet, add your voice below!