Training during Pregnancy

Most women are unsure what they should be doing or changing when it comes to exercise and training during their pregnancy.

There are no "safe" and "unsafe" exercises. For most women many exercises can be continued until their bump starts to get in the way. 

In the first trimester you may be feeling tired, or possibly out of breath easier. Intensity is what we should be managing here. Just taking things down a bit depending on how you feel. Most resistance and core training can be continued as normal.

2nd & 3rd trimester 

This is when a bump may start to show and the time where extra pressure on the abdominal wall and pelvic floor can become more present. It is not really necessary to add this extra pressure for the everyday athlete. Especially if we think about your long-term core and pelvic health for after the baby is born. 

Adaptions to exercises can be made in many different ways:

  • lessoning the range of motion (decreasing the step up/raising the deadlift up)

  • adjusting the position/tension (elevate the press up/ using the floor for support on a hang or knee raise) 

  • swapping equipment (barbell-DB)

  • adjusting their breathing (can you try breathing through the whole rep, don't hold the breathe through an exercise) 

post natal exercise peckham

There things to look out for when training:

  • pelvic floor discomfort/pain/heaviness

  • shortness of breath

  • abdominal coning

  • leaking

  • abdominal discomfort/pain 

 

Post-Natal Training

Postnatal exercise is vital for new mothers to regain strength, energy, and overall well-being after giving birth. Exercises should focus on rebuilding core strength, improving posture, and enhancing cardiovascular fitness while taking into account the physical changes that have occurred during pregnancy and childbirth.

1-6 weeks.

In the first few weeks you should prioritise rest and recovery.

When you feel ready, some gentle stretching, walking and some pelvic floor exercises can be introduced. Pelvic floor exercises are crucial for restoring pelvic floor muscle strength.

Booking a Mummy MOT with a women’s health physiotherapist is a great idea, especially if you wish to return to exercises around the 6-8 week mark.

6-12 weeks +

It is essential for new mums to listen to their bodies, start slowly, and gradually increase the intensity and duration of their workouts.

Returning to strength and resistance training after childbirth requires a gradual and mindful approach. Around 8 weeks postpartum, many women want to start incorporating resistance exercises. These exercises should focus on major muscle groups but avoid excessive strain on the pelvic floor and abdominal muscles. Beginning with bodyweight exercises can help ease the body back into training without overwhelming it. As strength and confidence increase, resistance can be gradually increased through the use of weights. However, it's crucial to pay attention to any signs of discomfort or strain and adjust the intensity accordingly.

Impact training, such as running or jumping, should be introduced slowly and cautiously, to allow the body sufficient time to recover and regain stability.