Adjusting exercises as your pregnancy progresses: If you’re using light weights or body weight exercises you may find it more comfortable to sit down to support your lower back rather than stand. Slow your pace right down and focus on form over number of repetitions. As your pregnancy progresses, swap high impact exercise such as jogging or jumping to lower impact options, for example walking and swimming.
Avoid jerky movements: Your ligaments and joints are more relaxed and loose, so take extra care when picking up weights, twisting and moving throughout training sessions and avoid fast sudden movements or sudden changes in direction.
Do not exercise lying flat on your back after the first trimester: Lying flat on your back squashes the major vessel that supplies your baby with oxygenated blood.
Abdominal exercises: Engaging and working your abdominal muscles is important to help support your lower back and prevent/relieve back pain. If at any stage you develop a gap of more than 2 cm or 2 finger width down the midline of your abdomen, stop any crunching exercises and focus on tightening and relaxing exercises.
Stay cool: Wear cool clothing, stay well hydrated and avoid exercising in hot or humid conditions.
Pace yourself: You should still be able to speak normally and carry out a conversation during exercise. Never exercise to fatigue or exhaustion as this can divert blood flow away from your uterus, baby and placenta. Focus on quality of exercise rather than quantity of exercise.
Gear up: You may need to buy a new pair of joggers if your feet become swollen and puffy closer to your due date. Wear a well fitting supportive bra to help reduce breast trauma, you may need to buy a bigger size when your breasts start to produce milk. You may want to consider wearing a belly belt to provide extra abdominal support.
Rise slowly: Pregnancy hormones can place you at risk of random spells of low blood pressure as blood rushes to your feet when you stand, leaving you feeling faint and dizzy, so take your time when rising from the floor.
Eat just before and directly after exercise: Very low blood sugar levels can affect your baby, so make sure you eat before and directly after you exercise and carry a snack around with you. NEVER exercise if you are hungry.
Pelvic floor exercises: Remember to squeeze your way through 3 sets of 10 kegal exercises. Hold each lift for as long as you can.
The safest way to exercise though your pregnancy is to have an exercise regime specifically tailored to your pregnancy. Our Registered Midwife and Personal Trainer will design you, your very own customised Pregnancy Program safely customised to how many weeks pregnant, any pregnancy related complications or discomforts you may be experiencing, degree of stomach muscle separation, pelvic floor weakness, previous pregnancy history and more....