The Do + Don’t of Pregnancy Exercise
Just because there is a baby on board doesn’t mean you have to give up all the good things in life. Yes, you will have to give up soft cheeses, deli meats and wine but the good news is you can keep Pilates in your life all the way up until your due date! And doing so also comes with plenty of benefits such as staying fit, healthy and strong as well as looking after your mental health, which is super important with the rush of hormones happening. In particular, Pilates will also help with pelvic stability, back pain and getting those arms and shoulders ready to carry around the new love of your life.
Everyone is different, and every pregnancy is different. But generally the do’s and don’t of exercising while pregnant remain the same. So what are they?
The Do’s:
Chat to your GP/obstetrician before doing anything and make sure you receive medical clearance to exercise.
Let your instructor know straight away particularly in a group exercise setting. They will be able to adapt exercises for you to keep you safe.
Find the exercise that works for you while pregnant. This might be different now that you are pregnant, but it is important to find a workout that is comfortable, enjoyable and functional.
Stick to gentle exercise if you didn’t exercise before falling pregnant.
There are plenty of joints that need support during pregnancy and plenty of muscles that need to be strengthened ready for birth and newborn life! So make sure you are working on strengthening the chest, back, shoulder, hamstrings and glutes. And of course that pelvic floor!
Normal abdominal work is out, so instead use breathing techniques to strengthen your core, these will also help greatly during labour!
Be adaptable to a new exercise routine, particularly as your pregnancy progresses.
Listen to your body! When it needs a rest day, give it one. When it just needs a gentle walk, do that!
Keep hydrated, remember water before, during and after in all classes.
Invest in good maternity tights and bra, and if walking etc do wear supportive shoes.
Keep your heat rate in check and don’t let it get too high.
Have rest days – no more back to back workouts, make sure you have a day in between to rest.
Stay cool by working out in a cool environment to stop yourself overheating.
Keep up gentle cardio workouts such as walking, swimming or cycling on a stationary bike.
Speak up and tell your instructor if something doesn’t feel right or if you are uncomfortable. Exercises can easily be changed and adapted so never feel bad about speaking up.
Get medical advice and clearance after having the baby to return to exercise.
The Don’ts:
Hold your breath – it’s not good for anyone anytime but especially nw. Stay focused on that breath.
Do exercise’s on your back. Due to the weight of the baby, laying down for too long on your back can restrict blood flow.
Overdo it – keep workouts shorter or swap to a low impact exercise such as Reformer.
Do high impact exercises in the second and third trimester, it’s time to slow it down and keep you, the baby and your joints all in check.
Do exercise that has a risk of falling including any unsupported single leg work such as single leg squats. One of the many changes that happens during pregnancy is your balance ability.
Keep going if you are unwell, have pain or bleeding. Stop your workout and seek medical attention.
So if you are pregnant, see your doctor and get clearance to keep exercising. Look after yourself, look after the baby and don’t let that muscle waste over 9 months – stay strong!