Pregnancy is a transformative journey that calls for mindful movement and exercise tailored to each trimester. Adopting a balanced fitness routine can help expectant mothers maintain strength, flexibility, and overall well-being.
Our goal is to share ways to keep you active, safe, and comfortable during your pregnancy. While all of our coaches are knowledgeable and prepared to train women pre and post pregnancy, here at Earned Fitness, we are proud to have two BirthFit coaches, Coach Vianney, and Coach Jacalynn!
BirthFit’s training and methodology is geared towards respecting and honoring women’s menstrual cycles, pregnancy, and postpartum bodies. We’ve been inspired by the BirthFit approach and have put together a list of safe and effective exercises for each trimester.
There are a few principles we follow while training for a healthy pregnancy: breathing, mind-body connection, functional movements and support. Let’s dive into each of these a bit deeper, then share tips for each trimester:
–Breathing: Learning to breathe effectively is crucial during pregnancy. Diaphragmatic breathing supports core stability and pelvic floor health. Try inhaling deeply through your nose, allowing your belly to expand, and then exhaling slowly through your mouth.
–Mind-Body Connection: Pay attention to how your body feels and make adjustments as needed. Practicing mindfulness can help you stay attuned to your body’s needs throughout your pregnancy.
-Functional Movements: Incorporate movements that mimic daily activities and labor positions. Squats, lunges, and crawling are excellent choices for building strength and flexibility.
-Support: Consider working with a certified BirthFit coach or joining a prenatal fitness group to receive personalized guidance and support (PS: Two of our coaches are certified BirthFit!)
First Trimester: Building a Foundation
- Walking: Aim for 20-30 minute walks at least three times a week. Walking helps maintain cardiovascular health and offers a gentle way to stay active without putting too much strain on your body.
- Breathing Exercises: Focus on diaphragmatic breathing to connect with your core and pelvic floor. Practicing deep, controlled breaths can help manage stress and prepare your body for the changes ahead.
- Squats: Perform bodyweight squats to enhance lower body strength and flexibility. Squatting can help open the pelvis and prepare your body for labor.
- Yoga: Gentle yoga poses such as Cat-Cow, Child’s Pose, and seated forward bends can help maintain flexibility and reduce stress.
- Swimming: Swimming or water aerobics provide a low-impact way to stay active and can help relieve pregnancy-related discomfort.
Second Trimester: Strength and Stability
- Lunges: Incorporate lunges to improve pelvic mobility and address any imbalances. Lunges also strengthen the legs and core, essential for supporting the growing baby.
- Crawling: Get down on all fours and crawl for five minutes daily. Crawling helps maintain trunk stability and can alleviate tension in the lower back.
- Bear Position: Practice the bear position by maintaining a neutral spine with bent knees. This exercise strengthens the posterior chain and provides space for the baby to move.
- Modified Planks: Strengthen your core and back with modified planks. Ensure your form is correct to avoid putting too much pressure on your abdomen.
- Seated Rows: Use resistance bands to perform seated rows, which help strengthen the upper back and improve posture.
Third Trimester: Preparing for Birth
- Pelvic Floor Exercises: Focus on connecting with and lengthening your pelvic floor. Practice gentle Kegels and perineal massage to prepare for childbirth and reduce the risk of perineal trauma.
- Squatting: Continue with daily squats, as this position helps open the birth canal and can facilitate a smoother delivery.
- Walking: Maintain a regular walking routine to keep your body moving and to support overall health and wellness.
- Hip Circles on a Birthing Ball: Sit on a birthing ball and perform gentle hip circles to help open the pelvis and prepare for labor.
- Gentle Stretching: Focus on stretching the lower back, hips, and legs to reduce discomfort and improve flexibility.
Training For Every Stage Of Life
By incorporating these exercises and principles, you can enjoy a healthier, more active pregnancy while preparing your body for the demands of childbirth, and here at Earned Fitness, you are in good hands. We’ll meet you where you’re at, give you all of the attention you need so that you can move at your best, find just the right amount of challenge for the day, and leave feeling refreshed, healthy, and ready to come back again. If you have any questions, please don’t hesitate to reach out!
For more detailed information and resources, check out BirthFit’s Blog.
