Do’s  and Dont’s of Pre & Post Natal Exercise!

It seems like its that time of year again where everyone around you is pregnant! For me not only have I got a few girlfriends ready to give birth to their little bundle, I also have a handful of clients pregnant or just given birth recently. As they say Spring is in the Air and it is the season of LOVE! So for peace of mind here are some DO’s & DONT’s around Exercise for Mamas to be and New Mamas!

In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing. You should still be able to talk while you’re working out. This is a time for maintaining your fitness, not intensity. Don’t work out until the point of exhaustion and don’t get over-heated. You don’t want your core temperature to get too high. Make sure you rest between rounds or exercises, drink water before, during and after your workout, and as always, check with your doctor before beginning any type of exercise program.

In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can’t any more, then move to wall, or elevated push ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Some women are still comfortable doing light weight training, but this is not for everyone. Don’t squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press are excellent exercises for strengthening without having to worry about your belly being in the way. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.

In the 3rd trimester, there are a lot of changes. Your growing belly will be in your way for a lot of exercises. Still no squatting past 90 degrees, run and row if you still can, and lighten the weights a little more. Keep doing the exercises that are comfortable. Don’t try to do max efforts . Use kettlebells or dumbbells instead of a barbell to work around the belly if you need to. Don’t forget to rest, drink your water and make sure your doctor ok’s your exercise program.

In the post-partum phase, you can begin to get back to your normal workouts. The main things to watch for are ballistic movements (still watching those ligaments) and listening to your body. Don’t do anything that doesn’t feel good. Amp it up slowly while your body adjusts to not being pregnant. You will be tired initially, caring for a newborn. Give yourself a little time to get back to it, but by all means, keep moving! You will get the energy you need to keep up with that baby. Working out will help you get your body back, and help you feel like you are doing something for yourself. It’s good for the mind, good for the body and lets face it that means good for the family! Make sure your doctor approves of your post-natal exercise program.

We are super excited to announce that we have brought back Mama Moves classes for YOU and your bub! Mama Moves is the Pioneer of Mums n Bubs Fitness established in 2005. And we are bringing it BACK BABY!

Mama Moves will help you to take control with a fun and healthy approach to early motherhood fitness. You will not only achieve your weight loss goals, you will increase your level of fitness, strength and vitality and have an outlet to help rebalance your moods and emotional wellbeing.

The workouts have been designed with a caring and friendly approach by VIX, Bondi Beach’s most popular and well-known fitness professional. The program combines Boxing, Functional Training, Body Conditioning and Core Strengthening for a thorough and balanced workout.

To book your Mothers Group in for a FREE session email vix@bondivixen.com or head to our contact page