Tips and advice for pre & post natal training

training, coaching & wellness

Exercising during and after your pregnancy is important for your wellbeing, strength and health.

If you suffer from back pains, if you have problems with your pelvic floor muscles or have a bad posture, exercising and strengthening your body will help you feel better and stronger.


So why is it important to keep exerxcising?

The american college of obstetricians and gynecologist has updated its guidelines for physical activity and exercise during pregnancy and post partum.

Here are their recommendations:

Regular physical activity in all phases of life, including pregnancy, promotes health benefits. Pregnancy is an ideal time for maintaining or adopting a healthy lifestyle and the American College of Obstetricians and Gynecologists makes the following recommendations:


Physical activity in pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary because of normal anatomic and physiologic changes and fetal requirements.

A thorough clinical evaluation should be conducted before recommending an exercise program to ensure that a patient does not have a medical reason to avoid exercise.

Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy

Obstetrician–gynecologists and other obstetric care providers should carefully evaluate women with medical or obstetric complications before making recommendations on physical activity participation during pregnancy.

Although frequently prescribed, bed rest is only rarely indicated and, in most cases, allowing ambulation should be considered.

Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychologic well-being.

Safe exercises during pregnancy:

# Squats

# hiplifts

# pushups agains a bench or a wall

# trices dips

# triceps curls

# rowing

# shoulder presses

# flyes

# different upper body exercises with resistance bands

# using a TRX or suspension bands


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