Looking for a safe pregnancy workout? A PT shared his go-to session
19 May, 2022 | admin | No Comments
Looking for a safe pregnancy workout? A PT shared his go-to session
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Hoping, but too eager to work up a sweat? You are at right place.
Expecting a baby and searching the internet for safe pregnancy workouts?
Don’t worry – you’re not the only one who has questions about what exercises you should be doing while carrying a baby. Search terms “can you exercise while pregnant?” Just growing, indicating that there isn’t enough information to know exactly what happens to your body and baby, and so on, whether you should be moving more, less, or the same amount of time if you’re a mom-to-be. .
Here, we share a topline of advice from NHS medical professionals movement-wise you should do when you’re expecting. Plus, qualified personal trainers Emily Ricketts Answers all your questions and shares safe pregnancy workouts suitable for all stages of pregnancy.
Don’t miss giving birth once you’re here, with our guide to online pregnancy workouts, our fashion editor’s guide to the best maternity clothes, and an explainer on appropriate postpartum exercise.
Safe Pregnancy Workout: Your Guide
To put it bluntly, during pregnancy, your body is going through a whole host of different changes – it is developing a human, after all. “It’s no surprise that your workouts need to change to suit you so that you can continue to move safely and comfortably,” shares the expert.
Some worry that exercise may not be “safe” and may even put the baby at risk. But this is not true – as the NHS website states, Exercise Isn’t Dangerous for Your Baby – Quite the opposite, in fact. “There is some evidence that active women are less likely to experience problems later in pregnancy and labor,” he shares.
How often should I workout while pregnant?
It is generally recommended that pregnant women participate in 150 minutes of moderate-intensity physical activity a week, shares a personal trainer. “This should ideally include two resistance-based sessions targeted at strengthening all major muscle groups,” she continues.
However, read on for what exercises are recommended for the point of your pregnancy. “For example, after the first trimester it is important to avoid exercises in the supine position (lying flat on your back), avoiding exercises that may increase your ‘bump’ and exercises that put unnecessary strain on your core. , like crunches, sit-ups, double leg raises or plank positions,” she explains.
So which workout should you aim for? It totally depends on your fitness level and what workout you were already doing.
“The exact type of exercise, frequency, duration and intensity should depend on your current fitness level throughout your pregnancy,” the expert explains. Her advice, if you’re new to exercise? Ease into it, start with short ten-minute sessions (read our round-up of seven minutes here), and build up from there.
“Like every fitness journey, we are all different. It’s about going with what feels good for you and your body. I always encourage women to be in tune with their bodies when training – respecting that ‘feel good’ factor. In pregnancy, it rises to a whole other level.”
That said, if you can squeeze in some active movement during the nine months you’re carrying your baby, it’s likely to benefit you. Ricketts shares that being able to stay active and strong during your pregnancy is a great way to support your body through these changes. “Pregnancy can also cause a lot of aches, pains, and changes, and exercising should make you feel good.”
Need some extra help? These pregnancy Instagram accounts provide a wealth of help and knowledge.
A Safe Full Body Pregnancy Workout to Try Tonight
Worth noting here: Ricketts points out that, while pregnant, your intentions will be centered around a different goal. “It’s not about hitting a personal best or running your fastest 5km; Rather, honing your body through this isolating phase and moving things up to a more moderate intensity.”
Also note here: While the workouts below are suitable for all trimesters, your workouts should always be tailored to you, your goals and your lifestyle, not vice versa. Shares PT, “As your pregnancy progresses, your workouts will adapt and change.”
With that in mind – try the safe pregnancy workouts below, and take any regimen you need. Even after a sweat session after birth? This postpartum workout is PT approved.
time: 30 minutes – each movement ten to twelve times and finish the circuit three times.
equipment needed: Dumbbells and a bench or chair.
1. Neutral Grip Bent Over Row
A. Start in a bent position, feet shoulder-width apart, spine neutral.
b. Hold your dumbbells by your side and line them up toward your hips. Lower back with control.
2. Dumbbell Romanian Deadlift
A. Stand with your feet shoulder-width apart, dumbbells in front of your thighs and rest on your hips.
b. Lower the dumbbells until they are level with your mid-shin – keeping your spine neutral and the dumbbells as close to you as possible throughout the movement.
3. Seated Dumbbell Press
A. sit on your chair or bench and hold your dumbbells firmly by your shoulders, feet
laid on the floor.
b. Press up and up until your arms are fully extended, then lower with control. If you are using a bench, you can support your back.
4. Dumbbell Sumo Squats
A. Take a sumo stance that’s comfortable for you and hold your dumbbells vertically
top between your legs.
b. Squat with control, then drive back up.
5. Tricep Dips
A. Sit on the edge of your chair or bench making sure your feet are wide enough to feel
Comfortable for you and your bump. Place both your hands on the chair or bench behind you, elbows pointing back.
b. Bend your elbows and knees, lower your buttocks toward the floor, creating tension in your biceps. Then, push back up. Make sure you work within a range of motion that feels comfortable to you.
6. Bodyweight Hip Thrust
A. Begin with your upper back on the edge of a chair or bench, legs bent at one in front of you.
Comfortable width for you and your bump.
b. Lower your hips and then drive into a bridge position.
5 Tips for Exercising Safely While Expecting
Still not convinced the above weight training circuit is for you? Below may help.
1. Pay attention to your breath
did you know? Your breath is a really powerful tool when exercising during pregnancy.
Use this: Focus on mastering how to connect your breath to your pelvic floor, and share PT as you use it in your workouts. “You also want to avoid holding your breath because this can put more pressure on your pelvic floor and affect your blood pressure,” she shares.
FYI, a good connected breath pattern would be to exhale during exertion while raising your pelvic floor – which is during the hardest part of the movement, and the easiest of the movement, while lengthening your pelvic floor. Inhale during the portion. Read our guide to breathing exercises here.
2. Listen to Your Body
It is important. If something doesn’t seem right, stop or change the exercise. “Watch for the warning signs your body is telling you and don’t just push,” warns the expert.
Use this: Respect your body and adapt if necessary. “It never fails to listen to your body and make adjustments based on what it’s telling you,” she advises.
3. Master Medium Intensity
Exercising during pregnancy isn’t about hitting the PB, it’s about working out at a moderate intensity and keeping your body feeling good the whole time, she advises. “You should always be able to hold a conversation when exercising,” she shares.
Use this: Always aim for around 70% effort level.
4. Educate Yourself
In other words, talk to the pros, read books, and ask questions—knowing what to avoid and adapt to during pregnancy can help you feel confident in your workouts and improve the way you move your body. are increasing, advises PT.
As above, it is important to avoid supine positions or exercises that place unnecessary pressure on your core.
5. Take Your Time
And finally, don’t worry if you need the extra rest time—you’re carrying another human, after all. “Listen to how your body feels before you resume your next set and take your time between exercises,” she shares.
Safe Pregnancy Workout? Sorted. Happy sweat.