Ante Natal Exercise

What are the benefits?

• Psychological and social benefits, bringing a sense of well being
• Reduction in aches and pains of pregnancy, e.g. backache, cramp
• Improved posture and body awareness
• Reduction in the minor ailments of pregnancy such as stiffness, tension, constipation and insomnia
• Aids post natal recovery
• Improves ability to cope with labour and childbirth

I am not already active; can I start exercising during pregnancy?

Pregnancy is not the time to get fit and start a new exercise regime. However, if there is no previous history of miscarriage, medical complications, and you have full permission from your GP or midwife, you can attend a specific antenatal or aqua natal class, take up gentle walking and perform some specific antenatal exercises recommended by our team.

I am already active; can I continue to exercise?

If you have been active for the last 3 months, there have been no medical complications and you have the full permission from your GP or midwife, then you can continue with your exercise routine. You may need to modify your programme and monitor and alter the exercise intensity as appropriate. You can change your programme by:

• Maintaining fitness rather than improving fitness
• Reducing the resistance if you use weights to a moderate intensity (10-15 reps)
• Cutting out high impact work
• Adjusting any aerobic exercises to an interval-based programme of 20-30 minutes

Close contact must be kept at all times with health professionals and your fitness instructor, particularly concerning any medical changes within your pregnancy.

What exercise is appropriate?

• Gentle Swimming - if previously an active swimmer
• Water Aerobics
• Aqua natal, water aerobics specifically for pregnancy
• Low Impact Aerobics - avoid quick changes in direction
• Step Aerobics
• Light Weight Training - with appropriate instruction
• Walking
• Fitness Suite/Cardiovascular Machines - avoid the stepper and rower in later stages of pregnancy if you feel discomfort
• Pilates
• Specific static abdominal and pelvic floor exercises

Please note: It is not advisable to start any of the above as a new activity during pregnancy apart from Aqua Natal or gentle walking. If you wish to carry on exercising outside of these activities, seek medical advice.

The main considerations for the pregnant exerciser are:

• Not to raise the body temperature, as your own body temperature is already slightly raised and your own heart will naturally fluctuate
• Avoid over-stretching or over-extending the joints (especially hips) as the hormone Relaxin helps to relax the connective tissue
around these joints making them more vulnerable
• Avoid using isometric (static) contractions as they decrease circulation and increase blood pressure
• Avoid lying on your back after approximately 16 weeks as this may cause dizziness or nausea and may reduce blood flow to you and your baby
• Stretches should be performed for no longer than 10 seconds, as longer stretching may make the joints less stable and more vulnerable to injury
• As pregnancy continues into weeks 15 - 27, avoid any sudden changes in direction, any high impact exercises, or any sudden
increases in exercise intensity
• Do squats and lunges to tone legs as opposed to inner/outer thigh resistance training during pregnancy

What exercise should I do for the abdominal muscles?

Trimester 1 0-14 weeks
Abdominal curls can continue during this time as long as you feel happy to do them and it does not make you feel sick and you are a
regular exerciser. Exceptionally strong abdominal exercise will need to be reduced at this time. Ask your fitness instructor for
advice.

Trimester 2 15-27 weeks
From 16 weeks onwards, abdominal crunch-type exercises should be discontinued, or when your stomach starts to dome while lying on your back. It is very important to continue static abdominal and pelvic floor exercises. Pelvic floor, pelvic tilts and static
abdominal exercises should be used every day to improve posture and prevent additional stress to the back, hold for 8-10 seconds making sure that you do not hold your breath. Pelvic tilts can be done seated or standing.

Trimester 3 28-40 weeks
Maintain fitness, avoid lifting heavy weights, continue as in Trimester 2.

Any Other Advice?

• Avoid lying on a hard surface on your back, this inhibits blood return
• Don’t exercise on an empty stomach
• Wear a good supportive bra and the right footwear
• Have sips of water throughout the exercise session
• Keep all movements controlled
• Perform all exercises with good technique
• Take care in hot, humid weather and environments
• Do not exercise if you feel very tired, faint/nauseous or are experiencing any joint pain

STOP and seek medical advice if you are:

• Spotting blood
• Experiencing any deep pelvic/abdominal pain
• Experiencing general pain/discomfort

Listen to what your body is telling you and if it does not feel comfortable STOP immediately.

Post Natal Exercise

You can resume exercise on completion of a satisfactory postnatal check up with your GP/Obstetrician (generally at 6 weeks). If you have had a Caesarean section, then you will need to wait a minimum of 8 weeks, delaying up to 12 weeks if the caesarean was an emergency or the recovery is slower. From birth to your 6 week check exercises advised by your midwife such as walking, pelvic tilts and pelvic floor exercises are recommended. It is essential to start off gently and increase the intensity of the exercise very gradually.

You should not attempt to return to the same level you were working at before your pregnancy. Emphasis must be put on pelvic floor exercises, back care and postural work. Start with pelvic tilts and static abdominal exercises. Please see your midwife or fitness instructor to check your rectus abdominals have returned to their pre-pregnancy condition. Activities such as brisk walking, aqua exercise or swimming are excellent activities to start exercising again because of the reduced risk of injuries to joints and pelvic floor muscles.

It is important to build up your fitness gently and in a controlled manner due to the hormone Relaxin still being present in your body for up to 5 months. Please note if you are breastfeeding the hormone will remain in your system for longer.

Main considerations when returning to exercise:

• Good standing and moving posture at all times.
• Pay particular attention to correct joint alignment.
• High impact activity is not recommended during this time, as there is a risk of injuries to the pelvic floor muscles, back, knees and ankles. You should not commence high impact activity until you are continent.
• Stretches should not be held for more than 10 seconds.
• If you are breast feeding - try to feed before exercising and wear a good supportive bra.
• Do pelvic floor exercises on a daily basis.

The above advice is based on guidelines issued by health and fitness professionals. It can be safe and very healthy for a woman to continue her active lifestyle throughout pregnancy. It is very important that you listen to what your body is telling you, stop if you feel unwell and consult with either an exercise professional or your GP/health visitor before continuing.

Ante & Post Natal Exercise

If you look after your body while you are pregnant you will feel better and will find it easier to get back in shape after the birth. Try to incorporate the following exercises into your daily routine:

Back Care
As your baby grows, your balance and posture will be affected. To compensate for the increasing size and the weight being thrown forwards, the lower back often increases the curve at it’s base, contributing to lower back ache and discomfort. The correct pelvic tilt will minimise the stresses on your lower back, helping to relieve aches and pains and will help lengthen the back muscles and tone the abdominals.

The Pelvic Tilt & Abdominal Squeezes
The pelvic tilt will improve posture, developing better control of the tummy muscles.

The Pelvic Floor Exercise
Sit comfortably on a chair with legs slightly apart and your feet flat on the floor. Draw up the pelvic floor muscles, tightening around the back and front passages. Keep breathing all the time, hold for a count of 4, then let go. Repeat this again making sure that you are tightening the pelvic floor, not your buttocks, thighs or tummy muscles. Once you have mastered a good, isolated contraction try to do one long contraction, holding it for a count of 10 and finish with 4 quick contractions that take only about one second each. Pelvic floor muscles are designed to work hard during and after pregnancy, build up gradually and hold for as long as you can. Remember to keep breathing and relax all other muscles. Try to take advantage of any spare moment to do some of these exercises, e.g. sitting in a doctor’s waiting room or waiting for a bus.

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