Exercises for during and after Pregnancy

Prenatal fitness is very important to get right and pregnant women must listen to their bodies as there are many changes going on and the centre of gravity will have shifted upward.

If you are pregnant you must be very careful when running, it can do more harm than good. This is because women produce a hormone called relaxin during pregnancy which affects the whole body and allows for pelvic and cervical expansion. The baby can lie heavily on the pelvic floor and there is a danger that the bouncing motion of running will cause the pelvic muscles to overstretch, which can lead to stress incontinence. It is debatable how long relaxin remains in a pregnant woman's system after birth but it's generally thought to be during breastfeeding.

Pregnant women should not put excessive pressure on themselves and should embrace weight gain as it will help with breast feeding. However, eating for two is not necessary; calorie intake doesn't need to change until your third trimester and even then it only needs to increase by 200 calories a day.

Pregnant women can really benefit from exercise such as speed walking, pilates and strength training as this encourages good posture and gets the body ready for the endurance marathon that is birth.  You will really benefit from training your muscles this way; it can help with constipation, blood pressure and weight gain.

Once a woman has given birth it is important to wait for the green light from the doctor before exercising, as strenuous activity too soon can lead to infection. The time varies but is roughly 6 weeks, or 12 weeks after a C-section.   After this exercise should be gentle but it is vital. After birth, everything has stretched out like a balloon so there is nothing holding you up. Poor core stability impacts everything and can make everything ache and many women suffer lower back pain. Core stability exercises can really help to knit you back together but sit-ups are a definite no-no as they can exacerbate the problem.

Getting fit after birth is personal and depends on the woman and the delivery. Try to work with someone qualified, perhaps try out a local Buggyfit class. It helps to have someone look at your posture, for example many women who walk with a pram bend too far forward and take the pressure on their shoulders. It is better to have hips to the handles. It's all about pulling it all back together. Pilates is fantastic for getting your belly back.

It’s a good idea to be cautious about running for at least 6 months after birth.  You don't have to run to get a cardiovascular workout, instead do deep squats, bicep curls, lunges and uphill power walks – your buggy will offer useful resistance. Also  try to breastfeed before exercise and wear a good sports bra and comfortable running shoes.

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Photo by lucas Favre on Unsplash

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We understand that it is hard to build motivation to exercise when you have a family and household to run and are exhausted from lack of sleep; it can seem like a huge mountain to climb. However, achieving a healthy level of postnatal fitness can be worth the effort when you consider the benefits:

• The release of endorphins can help improve postnatal depression

• It allows you an hour a day to focus on yourself

• Physical activity combats the pregnancy stress hormone Cortisol, which makes you crave sugary foods

• Exercise is a good reason to get out of the house and get some fresh air

• Your energy levels will improve

• Strengthening your core helps prevent later injuries

• Joining fitness clubs like Buggyfit will mean you meet new people and can compare notes with other mothers.

It takes 9 months to make a baby and, with achievable fitness goals and a nutritious diet, there is no reason why a pregnant woman can't get her figure back in 9 months. Exercise is clearly crucial to a mother's health but personal fitness varies hugely and should be enjoyable. Pregnant women should be kind to themselves; try not to turn your fitness into a big deal, speed walk with the baby, get that heart beating, dance in the kitchen like a lunatic. Remember that your life has changed and enjoy your baby.

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.