| For many women the thought of pregnancy means | | | | Led by a qualified and reputable instructor. Because of |
| saying a fond farewell to the body they've always | | | | the pregnancy hormones oestrogen and relaxin, your |
| known. This expectation is due to many factors, not | | | | joints are more lax (looser) than before, so now isn't a |
| least of all, the lack of real life, every day women | | | | good time to develop flexibility. But regular stretching |
| examples who've managed to get back in to great | | | | can help to offset back pain and tightness all around |
| shape after having children. | | | | the body. |
| But if you know how to stay in shape when pregnant, | | | | Very low impact aerobics |
| then it can make a massive difference to the way you | | | | Again specific aerobic exercises, designed to maintain |
| look afterwards, but also the speed at which you | | | | a pre pregnancy level of fitness, not improve it. You |
| recover following the birth. | | | | should be able to carry on a conversation throughout |
| There are a number of specific pregnancy exercises | | | | and don't forget to drink plenty of water. |
| you can do which will help you out both during and | | | | Pelvic floor exercises |
| after the birth. But remember, the key to any | | | | A strong and effective pelvic floor will make the whole |
| pregnancy exercises you do is that they should simply | | | | experience of natural childbirth much easier and |
| maintain the fitness you had before becoming | | | | recovery afterwards far quicker. |
| pregnant, not to improve in any way. | | | | Regular walking |
| A number of types of training before pregnancy are | | | | A 30 - 40 minute walk done two or three times a |
| not safe for you to do when you're pregnant, so don't | | | | week should help to maintain a healthy weight if you |
| try any of the following: - | | | | combine it with a healthy and nutritious diet. |
| - Heavy resistance training | | | | Don't try to diet |
| - Dynamic stretching and advanced yoga techniques | | | | This is not how to stay in shape when pregnant, you |
| - Bouncing and high impact aerobics. | | | | won't be able to lose weight and it can be very |
| Instead use these pregnancy exercises: - | | | | harmful to your baby if you aren't eating enough |
| Gentle and functional weight training | | | | calories. |
| Using supported positions, ideally seated, not on your | | | | Eat a well balanced diet and stay as active as |
| back. Different stages of pregnancy require you to | | | | possible. This is how to stay in shape when pregnant |
| avoid exercising on your back as blood flow can be | | | | and also how to be in the best position possible for |
| diverted from the foetus to the working muscles, | | | | bouncing back in to great shape after having your |
| reducing the oxygen supply to the baby. | | | | baby. |
| Specific pregnancy yoga classes | | | | |