The burning question that I often hear from my prenatal clients is:Can I actually get stronger while pregnant? The answer is a resounding YES!
Not only can you do strength-building workouts while pregnant, but I highly recommend doing so. Think about it this way - A strong body will not only help you feel better during pregnancy, but it will create a strong foundation for your all the years of baby holding you are about to enjoy.
Before we get into the benefits and potential exercises, I’d like to first dispel some common misconceptions:
You can’t do core work while pregnant
You can absolutely do core work while pregnant, it is just going to look a little different! Not only that, you can and should incorporate some type of core-work/core-stabilizing while you are pregnant.
Clearly you will not be crunching all day with an aim to work on your six-pack while you are growing a baby, but you can develop and maintain a tone to your core/abdominal muscles - you can build strength that is not rigid and taught, but strength that flexibly allows your baby to grow comfortably in your body, and prepares your body for birth and postpartum.
This form of core work is UBER important to develop stability and good posture to support your quickly changing and growing belly, and also to strengthen for birth!
Also good to note that the core is not just the abs, but also the muscles that run up and down your spine, your hip muscles, and also the pelvic floor!
I should avoid engaging my core or stretching it to prevent Diastasis Recti from happening while pregnant
Diastasis Recti (DR) is nothing to fear. So many clients come to be because they are afraid of getting DR and so are afraid to move and engage their body. The good news is,
As with anything that pertains to the body and to life, I recommend a balanced approach to strengthening while pregnant, one that is personalized to your body, your muscles and fascia, and your lifestyle. All this tbeing said, I know that for expecting clients who are concerned about separation of abdominal muscles, navigating core work can feel confusing. Fear not! With the right approach, you can safely strengthen your core without exacerbating diastasis recti.
First: Understanding Diastasis Recti:
Diastasis recti occurs when the connective tissue between your abdominal muscles stretches and widens, often due to pregnancy. (Note, this is not a separation as the word would have you believe, but a thinning out of the fascia down the center of your rectus abdomenis). While DR common during/after pregnancy, not everyone experiences it, and if you do, it is generally resolvable with time and mindful breath, posture, and exercise form.
Core Work and Diastasis Recti:
Traditional exercises like crunches, planks, and sit-ups can worsen diastasis recti by putting undue pressure on the abdominal midline. But don't despair! We don’t typically do these while pregnant anyways, and safe and effective core work options still exist:
Focus on Functional Movements and form:
Diaphragmatic breathing: This engages your deep core muscles without straining your abdominal wall. Once you have Diaphragmatic breathing down, then you can ‘challenge’ your form by incorporating weights and movements to this breath.
Movements that intentionally incorporate the Pelvic Floor muscles: Pelvic floor work creates tone and flexibility, crucial for stabilizing intra-abdominal pressure, which helps with DR prevention and recovery.
Bird-dogs: Strengthen core and stabilize your spine on all fours. (Correct breath and form is paramount here as well)
Posture: This might be the easiest/hardest of what I have mentioned, having good posture can help prevent and is a key to helping resolve DR. This means (in simple terms) walking and sitting with your head directly above your shoulders, directly above your rib cage, directly above your pelvis. If you are sitting, it means sitting or perching on your sitting bones. If you are sitting OR standing, it typically means trying to not jut your head forward or down into phone posture, trying to maintain shoulder stability and not round forward, to not just out or splay your rib cage, and maintaining a healthy ‘neutral’ curve in your lower back.
If any of this seems confusing, feel free to reach out to me and we can set up a session where I can explain how to do this in your body!
Strength training, and in particular Pilates, can hinder chances of a vaginal birth.
Another resounding Nope! Working out while pregnant and building strength does not hinder your chances of a vaginal birth. (A caveat I have is that you have to build strength intelligently, and not just tightening and shorting the abs, hip flexors, and pelvic floor muscles as most group pilates classes do.) In fact, I see most clients who are regularly doing strength training while pregnant have a ease-ful birth and postpartum recovery! Please read on for more info…
Intelligent strength training can benefit delivery in several ways, but it's crucial to remember this is one factor amidst a complex process. Here's a brief explanation without downplaying other aspects, which are listed below this section. Strength training:
Improves muscle strength and endurance: Stronger core, back, and hip muscles can offer better support during pushing and labor, potentially leading to shorter delivery times and reduced need for interventions.
Enhanced flexibility and mobility: Regular exercise helps maintain joint mobility and flexibility, potentially aiding fetal positioning and making delivery more comfortable.
Boosts mental and emotional resilience: Exercise promotes endorphin release, improving mood and stress management, which can translate to greater coping power during birth.
Important Caveats:
Every pregnancy is completely unique, and individual experiences vary depending on various factors like fetal position, maternal health, bone structure, baby’s choices, medical interventions, etc.
Strength training alone doesn't equate to a specific birth outcome. A healthy lifestyle, including proper nutrition, prenatal care, and mental well-being, also play incredibly crucial roles.
It's essential to listen to your body, avoid overexertion, and seek qualified guidance to tailor exercises for your specific needs and fitness level.
I always like to repeat: We can have INFLUENCE on our pregnancy and birth experiences but there is no CONTROLLING what happens, when it happens, or anything in between. That is left up to some sort of power outside ourselves.
There are many exercises I can’t do during pregnancy and I’m worried I will do something I shouldn’t…
There are relatively few exercises that are completely off limits for working out while pregnant, and they are all fairly common sense when you think about them. These include exercises where you like lay flat on your belly once it begins to “bump” to do back extension exercises such as swimming and superwoman, or doing deep twists.
The general rule of thumb is that you can exercise how you did pre-pregnancy, depending on how you are feeling. There are many, many women who do Crossfit, marathon running, etc during their pregnancy, when it is appropriate for them and their particular pregnancy. Fortunately, Pilates & yoga aren’t quite as extreme as Crossfit or running a marathon, and can easily be started and done safely and effectively after you are pregnant.
It’s about incorporating safe and effective exercises that target key muscle groups, transforming you into a stronger, fitter, and more confident mama-to-be.
Why embrace strength training during pregnancy? Enhanced Physicality: Imagine improved posture, reduced back pain, increased stamina, stabile hips, core, and back - Strength training lays the foundation for a pregnancy and postpartum experience marked by physical ease and empowers you for the birthing and parenting marathon.
Elevated Mental Fortitude: Feeling strong transcends the physical. (This is perhaps my FAVORITE reason to work on strength while pregnant…or at any time in life!) Exercise releases endorphins <3 <3 <3, your body's natural mood boosters, combatting stress and fostering restful sleep. As a result, you will have a hormonal boost to help navigate pregnancy's highs and lows.
Long-Term Triumph: Building strength now sets you up for a much stronger postpartum recovery and lays the groundwork for future fitness endeavors. Imagine thanking yourself later for creating a strong and adaptable body now! (I recently had a client who said all the squats and lunges she did prenatally helped her tremendously when she was lifting her new baby out of the bed and getting up off the floor. She felt strong, capable, and had no hip of back pain because her muscles were strong and supportive.)
All this being said… It is still important to remember, your body is on an extraordinary and very fast transformation. Joint laxity, balance shifts, and weight distribution become your near constantly-changing-companions during pregnancy. That's why seeking guidance from a qualified prenatal fitness specialist like myself is invaluable. I understand these changes and can tailor exercises to ensure your safety and effectiveness.
Now, let's explore the world of prenatal Pilates and Yoga! These practices are more than just trendy workouts; they offer potent tools for building strength while respecting your changing body. Both incorporate safe modifications and target essential muscle groups like your core, pelvic floor, hips, and back, arms, shoulders, legs, feet, and hands – all crucial for a healthy pregnancy, birth, and after-birth-taking-care-of-baby-body.
Ready to unleash your inner powerhouse? Here are some safe and effective exercises to ignite your journey:
Embrace your bodyweight: Master modified squats, lunges, planks, and calf raises – they're your pregnancy superheroes!
Befriend light resistance: Consider pregnancy-safe resistance bands and light weights for an extra challenge. Lighter weights are not for the weak! Light weight exercises = more reps = extra SPICY
Tap into the power of prenatal movement: Exercises such as squats are not just for building physical strength but also cardiovascular health! You’ll be surprised at how doing a few sets of squats will get your heart pumping
Here are some key tips to remember:
Listen to your body: It's your wisest guide. Rest when needed, and don't push yourself beyond comfortable limits.
Hydrate like a champion: Dehydration is a no-go during exercise. Keep that water bottle handy!
Form is your BEST friend: Maintaining proper technique ensures optimal results and minimizes injury risk.
Adapt and evolve: As your pregnancy progresses, so should your exercises. Modify freely to suit your changing needs.
Looks can be deceiving: When you are pregnant, you not only have an extra companion (or two) on board, you also have extra fluid and blood pulsing through you body. This means, you might not see as much definition from the strength training as you would in a non-pregnant body. That doesn’t mean it’s not there. Don’t be discouraged!
Still have questions or concerns? That's completely understandable! I'm here to address common worries like risk of injury or overheating and provide personalized guidance to ensure your safety and comfort throughout your pregnancy journey.
Ready to create your personalized strength-building plan? Finding the right program and resources is key. I recommend seeking a qualified prenatal Pilates or Yoga instructor like myself, who can customize a program based on your unique needs and goals. Additionally, online programs and supportive communities can offer valuable information and motivation.
Remember, building strength during pregnancy is about empowering yourself and creating a positive foundation for you and your baby. I'm here to support you every step of the way!
Don't hesitate to reach out if you have any questions or are ready to book a session. Let's embark on this incredible journey together, making your pregnancy a time of strength, well-being, and empowerment. After all, a strong parent means a happy and healthy parent, and that's the most beautiful story of all!
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