The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth. Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing or even walking to the shops and back) for as long as you feel comfortable. Use the links below to go directly to the topics in this article:
Don’t exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, you should be able to hold a conversation as you exercise. If you become breathless as you talk, then you're probably exercising too strenuously.
If you weren't active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise programme, tell the instructor that you're pregnant and begin with no more than 15 minutes continuous exercise, three times a week. Increase this gradually to a maximum of four 30-minute sessions a week. Contact Circuit25to get you on track with a personal trainer.
Remember that exercise doesn't have to be strenuous to be beneficial.
If you are pregnant you should try to fit these exercises into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They'll also make joints stronger, improve circulation, ease backache and generally help you feel well.
As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These strengthen stomach (abdominal) muscles and ease backache, which can be a problem in pregnancy:
Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.
If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common and you needn’t feel embarrassed. It's known as stress incontinence and it can continue after pregnancy.
By performing pelvic floor exercises, you can strengthen the muscles. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now.
How to do pelvic floor exercises:
As well as these exercises, practise tightening up the pelvic floor muscles before and during coughing and sneezing.
Find out about preventing, living with and treating incontinence.
See the Birth to five guide to find out about healthy diet and fitness after you have had your baby.
Contact Circuit25 for a personal training session, we can assess your needs whether pre or post natal and offer you a comprehensive workout program to keep you fit before and after your firstname.lastname@example.org