Found out you’re pregnant or looking to pick back up exercise now you’re in your postnatal journey?
Once you’ve sought advice from your Doctor/physician and have received the all clear to begin or continue exercising we have our prenatal program Align and our postnatal program Revive which has been designed by our trainer Emily who is qualified in prenatal and postnatal workouts specifically for our prenatal and postnatal community members.
All pregnancy journeys are different, if you experience any complications, or specific conditions, we’d advise you to check with your doctor/physician for them to check if the workouts are suitable for you. If you are highly affected by pregnancy symptoms, you may need to modify workouts earlier on in your pregnancy journey.
When working out, please ensure you’re in a well ventilated area, with a water bottle nearby to keep you hydrated and take more frequent breaks to rest where needed.
Physical activity and exercise in pregnancy are associated with minimal risks and have shown to be highly beneficial for both baby and mama to work out as well as many benefits to reduce pregnancy symptoms. Exercises can be modified to ensure safety for both mother and baby.
If you have experienced any adverse symptoms throughout your pregnancy, you should pause exercising and seek advice from your Doctor/Physician.
You’ll want to avoid any abdominal crunch and uncontrollable/vigorous twisting movements. Avoiding any overhead lifts, any exercises where you’re laying on your stomach or back (after the first trimester), any exercises where you could bump your bump and high intensity cardio.
In the second trimester onwards, there are no exercises which involve laying on your stomach or back, due to your growing bump. Instead, we use a bench / sofa to elevate the upper body for exercises like push ups and mountain climbers and modified burpees. Bird dogs, bear planks and supported side planks are excellent options which cater to the bump and are safer for mum and baby.
Core work in our Align program also has a real focus on pelvic floor too to best prepare mum for change in bladder pressure, labour and postnatal.
What alternatives can I do in the third trimester if I'm not comfortable? How do I know I’m not lifting too heavy?
To monitor your intensity level you can use the RPE scale 1-10 (rate of perceived exertion scale) this can help you identify safe levels of working out. During pregnancy this would be to a maximum of 6-8, this will vary between individuals, as well as day to day.
Feeling dizzy, nauseous, uncomfortable or breathless are signs to stop and slow down. Listening to the body and having self-compassion is so important. If you are experiencing any unexplained symptoms such as dizziness you should speak to a medical professional.
Listen to your doctor and rest, with their approval you may be able to keep up with your pelvic floor/kegel exercises.
Your normal calorie intake can be eaten throughout pregnancy, you’ll only need to increase your intake by 200 calories in the 3rd trimester and 500 calories postnatal if you are breastfeeding.
Yes, once you’ve had the all clear from your doctor or medical professional to return to exercise 6 - 12 weeks postnatal you can look to get back into exercise. Remember to take things easy to begin with, you will need to make some adjustments to ensure you account for the changes your body is going through.
Discomfort, fatigue, dizziness. Coning or doming in the abs is a warning sign too and can make diastasis recti worse, it is important to follow professional advice and listen to Emily’s cues for proper form if completing the Restore program.
If you experience any regular contractions, vaginal leaking or bleeding, headaches, chest pains or shortness of breath, stop exercising and seek assistance from your medical professional before returning to exercise.
Our postnatal program Restore is c-section safe but you must have the sign off from your doctor first.
It’s also safe for diastasis recti (ab separation) and helps heal and strengthen the pelvic floor and deep core.
This is your body, your journey, so tune into it and make adjustments where needed. This may involve taking exercises more slowly, pausing, using a chair for added support and reducing weights, reps or sets where needed.
As you’ll be supplying your baby with nutrients through breastfeeding, it’s recommended to increase your calorie intake by +500 calories
Both! Prenatal pelvic floor work prepares the body for extra pressure on the bladder due to the growing bump and prevents incontinence and risk of prolapse. It also helps with actual labour.
Postnatal it is important for rebuilding the pelvic floor strength after birth.
If you’re looking to connect with other community members who are also on their pre or postnatal fitness journeys head to our in app forum where you’ll be able to share and comment on posts using the ‘Prenatal’ & ‘Postnatal’ tags.
Whether you want to share your experiences or are looking for tips & advice during this next stage of your fitness journey, our community is here to support you every step of the way!