Pregnancy is a time of real excitement but also anxiety and change in your body. Things that aren’t usually a problem can suddenly become one. One way to ensure you keep your body strong and functional is to include regular exercise with a specially trained teacher advising you. Why? As the body changes your normal exercise routine will almost definitely need to be adapted. It is also a good idea to add in movements that will build movement patterns for motherhood. The ideal time to prepare for postural changes, lifting, feeding and moving about with a baby is in pregnancy. It may not feel like it, but you have more time and head space when pregnant than after baby comes!
Top areas to focus on:
- Your core. This includes your pelvic floor, lower back, lower abdominals, waist muscles. Now you don’t need to be doing hard-core ab workouts (stay away from those) but you do want to strengthen these muscles in a kinder way. They need to be strong enough to support the growing bump, your posture changes and to support your pelvis. They also need to be able to relax for labour.
- Shoulders are the number 1 complaint I see in classes. Whether it is from desk working or carrying another child, now is the time to tackle it. Get some release work or massage in to complement the strengthening work. Start to work out where normal should be for your shoulders so you can listen to your body. Move within it’s range to prevent further issues. The moves we use in pilates are all about working within your normal range but also strengthening and improving it.
- Supporting your pelvis. Yes working on your core will help with this, but there is more to it. Your gluts and inner thighs are also key. So make sure you have some exercises to target these areas.
- Getting up and down to the floor. This is something you will need to do a lot with a baby so it is time to get practicing. Bending over is going to hurt your back. So instead lunging, hinging and squatting are your friends.
- Breathing. It destresses you, it helps your pelvic floor heal, it strengthens you. There are so many benefits, getting someone to watch you breath and correct you, could be the best thing you do!
Here are some simple core strengthening and shoulder focused moves you can do on a stability ball, chair or stood.
One of the lovely side effects I had during pregnancy was to have thicker, faster growing hair. My hairdresser was always amazed when she saw me yet again for a trim.
This extra hair growth that some ladies see is due to the hormone levels, specifically the oestrogen. Hair has a cycle of growth and loss. Usually we lose about 100 hairs a day, however in pregnancy this hair loss can be reduced giving you those extra lush locks. All good things must come to an end however and as the oestrogen levels drop so must the extra hair. It is not uncommon for clumps or handfuls of hair to come out when you are brushing or washing it. So do not panic! Your hair will go back to how it was pre-pregnancy, you will not be bald (phew).
For some mums this will happen from birth and for others it will be when breastfeeding stops.
1. Be kind to your hair, don’t was it excessively (as if you have time to with a baby!) and be gentle when styling it.
2. Try to stay away from hair dryers and straighteners, chemicals and treatments for a while.
3. Take a postnatal vitamins and eat a healthy balanced diet. Essential fatty acids are needed for hair to grow strong and healthy so no low fat diets.
4. Talk to your health visitor or GP is you feel the hair loss is excessive as it could be a sign something else is not quite right.
So I’ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal and postnatal fitness arena I know what exercise is safe to do at this stage, so this weekend I made a start. I’d love to go for a run and do some high impact work, but I’m very aware that my core is not as strong as I’d like it to be yet and my pelvic floor is still regaining strength. Also Relaxin is still in my system making my joints prone to overstretching. So I’m being patient and holding back. Doing high impact activites such as running, jumping, aerobics can put extra strain on your pelvic floor and joints. So my thoughts and advice are to take it easy and go for low impact options after birth until you have regained some core strength first, this is like your foundation for all other exercise. My Exercise this week: I’m doing some Pilates pretty much everyday. Just 15 minutes is really making a difference and I am now so much stronger than I was. I’m loving 1/2 roll ups, swimming in hands and knees and shoulder bridges with knee folds. I’ve even done a bit of Pilates with baby asleep in the sling 😉 Hard work indeed!
At the weekend I did my first weights session. I focused on squats, lunges, chest presses, shoulder rows and modified press ups. My toddler joined me with her imaginery weights and baby kicked along to the music on his playmat. Exercising with children can be done! It was nice to feel my muscles the next day! Walking is key for me too, I’m making sure I get a walk in 3 time a week, usually this is with baby in the sling or pushing the baby and toddler in the buggy – both make for a good workout 🙂