Frequently Asked Questions
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Yes, exercising whilst pregnant is not only safe it is advisable. However it is important to do exercises that are suitable when pregnant as prescribed by a trainer experienced in training pregnant women.
- Supports your spine and lower back throughout the day
- Helps carry the weight of your growing bump
- Alleviates the downward pressure on your pelvic floor
- Assists with pushing power for vaginal birth
- Can speed up your recovery from a c section
- Helps recover your abdominals from stretching and separation
- Prepares your body for motherhood – lifting baby out of the cot and bath, into the stroller and car
Research in the Journal of Physical Activity and Health 2014 demonstrated that mums to be who took part in moderate weight training have:
- A healthier Body Mass Index (BMI)
- Lower rates of gestational diabetes
- A reduction in hypertensive disorders (high blood pressure)
- Babies with a slightly higher birth weight (not underweight as is sometimes suggested)
- Pregnancy, birth and motherhood place extra pressures on your body, so it makes sense to train the body to be stronger to cope with it.
Stretch regularly to ease stiffness, aches and pains, not to increase flexibility
Must-do exercises and stretches to prevent or manage back pain:
- Core – practice gentle core exercises every day to keep your core switched on and strong to support your back in daily life.
- Pelvic floor – perform pelvic floor exercises to provide extra support from the inside..
- Stretch leg muscles – stretch all the leg muscles that insert into your spine – quadriceps/hip flexors, hamstrings and gluteals.
- Mobilise back - move your back through its various ranges of motion with our specific back exercises.
It is usually not only safe but beneficial to continue exercising, with some minor modifications. Because increased weight gain, tighter muscles and a weak core can actually exacerbate symptoms.
Some exercises help support or take pressure off the sciatic nerve by strengthening your core or lengthening your glute and lower back muscles.
- Exercise on most days of the week
- Include cardio and resistance exercise
- Increase your incidental exercise throughout the day – even things like walking around the office every 30 minutes helps if you have a seated job
Yes, exercising whilst pregnant is not only safe it is advisable. However it is important to do exercises that are suitable when pre-natal as prescribed by a trainer experienced in training pregnant women.