So you're going to be a mom?
Congratulations!! You're pregnant! You are about to embark on an amazing, life changing journey.
You've been into fitness all your life, so it's ok to just keep doing what you're doing right?
Well, you haven't been TOTALLY misled, but there's more to it than that. Your core is one of the most affected parts of your body during pregnancy and birth. To avoid the things many think are 'normal' after having kids, you need to prepare.
If you have been working out consistently, lifting heavy, practicing time under tension, KNOW proper form, and want to keep going, DO IT! An active, healthy pregnancy will help reduce stress, keep baby healthy in utero AND well into life, and will dramatically speed up your recovery POST delivery. There are a few things that you should consider when deciding how to proceed in the gym. We are going to dive into many things to think about!
First things first, let go of looking a certain way when you are pregnant, and start focusing on Fit and Healthy, NOT lean. There are reasons women gain weight during pregnancy. Some is the weight of the Baby, Placenta, Uterus, Breast Tissue and amniotic fluid, but most importantly some is fat. This fat is an insurance policy for yourself and baby should unexpected problems occur during pregnancy.
"Natural Bodybuilder?" Of course you are literally building a body inside of you! Any traditional bodybuilder will tell you that it's their nutrition and exercise choices that shaped their end result, and the same goes for building your baby-Erica Willick of @sisinshape
THE PRO's
Bone Densityy: Growing a human being depletes your body of all sorts of vitamins and minerals. Your body will make sure that the baby gets what it needs, but if you aren't making additional dietary changes or exercising, the body can easily be depleted in calcium. Resistance training will help with bone density with loss of calcium during pregnancy, and help prevent osteoporosis in the future.
Preserving Muscle: You want to preserve as much muscle as possible during pregnancy, not only to feel good, and have the strength to carry a baby around with you during pregnancy and after, but it will help dramatically in your recovery post delivery. Lean mass will help you burn MORE calories, meaning you will reach your pre-pregnancy weight faster and easier.
Your heart rate up=babies heart rate up=better cardiovascular systems for BOTH of you: As you increase your heart rate during exercise, the babies heart rate will increase as well. Studies show that moms that exercise regularly during pregnancy raise children with healthier hearts as well. Keep the cardio Moderate or Less. You should be able to maintain a conversation with a friend while exercising during pregnancy. Remember, you want babies heart rate to get exercise, but not TOO much, and HIS/HER will elevate with yours.
HOW TO PROCEED
Do what feels right: If there was EVER a time to listen to your body, it's NOW. If it feels good, it's more than likely ok. If you feel something that isn't right, or that seems to be causing discomfort, it's time to stop!!
THE BEST BETS
30 Minutes a day of movement: Aim for a minimum of 30 minutes a day of movement. I say movement because it doesn't have to be your regular intense Orange Theory, Crossfit, Powerlifting or strength training regime. It can be as simple as a walk in the park with your family, or power shopping at the mall. Elevating the heart rate once a day will help illeviate stress, help you sleep better, keep your metabolism strong, and help inflammation. As mentioned above, keep this exercise moderate or less.
YOGA: Staying active throughout your pregnancy is fantastic, but it's also a great time to slow it down, and go back to basics. As you get into your third trimester, or even the end of the second, you will start to feel those aches and pains! This is mainly caused by carrying around extra weight, the changes in posture to compensate for changes in centre of gravity, and the release of RELAXIN. Yoga for tension in lower back, hips, calm nervous system, digestion sleep and immune system
FIRST TRIMESTER
Especially in the first trimester, you may not be able to do much because of fatigue or sickness. This will more than likely pass once you enter into the second trimester. Do what you can in this situation, if you aren't able to do much, keep the focus on CORE (Abs, Pelvic Floor, GLutes, Hips, and Low Back)
Avoid HIGH IMPACT workouts in the first trimester as relaxin levels are at their highest! Relaxin, is a pregnancy hormone that helps your pelvis widen to deliver baby, it also relaxes all your joints, muscles, tendons and tissues. It also relaxes your pelvic floor which is a muscle. The higher impact your exercise the more you increase your chances of bladder leaks and pelvic floor dysfunctions (prolapse)
Core-5x a week (core breath, bridge, clam) Throughout ALL trimesters (see exercises later in the article)
Start by incorporating the "CORE BREATHING" seen in the video to the left, into EVERY lift and into your daily life.
Challenge your strength in this trimester, but never strain to complete a rep.
Rest periods should be as long as necessary to be able to have a conversation again.
THE CORE:
During pregnancy, first and foremost, you will want to focus on the core. The belly is working hard, and the more work you do NOW the less you will have to do later. As the ladies at Bellies Inc would say: "PREPARE RATHER THAN REPAIR" (for even more preparation, get yourself a copy of (CORE CONFIDENCE FOR PREGNANCY)
Proper Preparation will lessen your chances of post delivery issues such as:
Diastasis Recti
Leakage
Prolapse: uterus slipping into vaginal canal or even falling out
and back pain.
The part of the body that is doing the MOST work throughout pregnancy is the core. There's more to the core than you may think, so here's a short anatomy lesson.
Pelvic floor: muscles, ligaments, connective tissue that supports the spine and pelvis, and keeps our internal organs in place. We don't think of working it because we can't see it. This area is weakened by months of baby weight on top of it, relaxin hormones, stretching from birth or scar tissue from c-section incisions.
MUMMY TUMMY: Diastasis Recti, (DR) or, the separation of the rectus abdominis.
Crunches and typical abdominal exercises will just make the separation worse. This is the reason that so many mommies still have mommy tummy YEARS after the birth of their babies! Many women won't even know that they have a minimal case without a proper assessment (see assessment video) This may not seem like a big deal, but if you want to lift heavy again, you won't have proper support of the core if you don't start with the basics, prepare, and rehab properly.
Surprisingly DR isn't limited to women either! Men can develop this defect after years of exercising the core improperly, or lifting HEAVY weights without correct engagement.
During pregnancy, we will experience the weakening of line alba. This is seen in some women by the dark line extending down the abdomen in later pregnancy.
This is the connective tissue that holds the TWO rectus abdomens muscles in place. Protect linea alba by avoiding planks, crunches or being on all fours and other front loaded positions for longer periods of time.
Transverse abs: This is the corset/rubber band that keeps everything tight and supports your internal organs. After one, two, or more babies, the rubber band gets stretched out and we're left with that front pooch. Post Pregnancy, you will start to strengthen from the INSIDE/OUT (transverse abs) NOT the six pack abs.
Multifidus: a muscle that fills up the groove on either side of the spinous processes of the vertebrae, from the sacrum to the axis. This muscle stabilizes the joints within the spine.
Diaphragm: The diaphragm separates the thoracic cavity containing the heart and lungs, from the abdominal cavity and helps with respiration (core breathing) As the diaphragm contracts, the volume of the thoracic cavity increases and air is drawn into the lungs.
You will ALWAYS want to Encourage UPWARD movement of the pelvic floor and the INWARD movement of the deep abdominal muscles. During ALL your lifts.
After first trimester, no more laying flat on your back, no crunches, no planks and don't spend too much time on all fours. All these positions and movements will put unnecessary pressure on your core/pelvic floor.
It is important to note, that if you are properly engaging your core, throughout ALL LIFTS, there is no need to preform crunches. (or any core "exercises" while pregnant) Correct core breathing practice all day, every day, will leave you with the flattest belly you've ever had, AS WELL as better posture, and spinal alignment!!
SOME EXERCISE EXAMPLES: Perfect these, THEN add weight to your squats and bridges if you're feel good!
THE SQUAT: In this video, Kim from Bellies Inc, Shows you how to do a squat with proper form. You can add weight and perform the squat unsupported IF you have experience, have proper core engagement, and don't let the tailbone tuck under!
CALF STRETCH: Try this Calf Stretch to help you with ROM (range of movment) in your squat
BRIDGE: Perfect the core breathing and engagement in the video to the left, THEN add weight back!
WHAT IF I WANT TO DO MORE?
If you were a hard core lifter BEFORE pregnancy, it's still ok to lift heavy during, but don't go trying to hit new PR's. This is the time in your life to have a NEW goal. To grow a healthy baby. The fitness goals can be shifted to maintenance for at least 9 months! You can continue with Squats, Leg Press, Compound Movements, Presses, etc, while keeping the following in mind:
1. Less Range of Motion to prevent too much downward pressure
2. Always have a good exhale on your contraction to engage the core
3. Longer rest periods
4. Moderate to Light Cardio
5. Keep your head above your heart.
THE TAKE AWAYS
1. Your goals during pregnancy should be to maintain or make small increases in strength, not to change your physique!
2. Increasing muscular endurance and maintaining your strength will help with the birthing process, and will be MUCH more beneficial to you than 'TAKING IT EASY" and being sedentary!
3. Focus on proper form, core breathing, and challenging weights. Yourself AND baby will be much better off.
4. If you were doing it before, you can do it NOW, but don't be starting a new more challenging regime.
5. Every pregnancy is different, so if nothing else, LISTEN to what your body is trying to tell you!
Do you want a step by step guide through your "fit Pregnancy?" You will LOVE this book, written by my good friend Erica Willick, 3x UFE Fitness Model Champion and Mom of Two.
Are you already a momma? Have you accepted that leakage, diastasis recti, a weak core, and a weak pelvic floor is "normal?" Let's take a step back and start to rehab the right way! Stay tuned for PART 2.
REFERENCES:
Erica Willick-Your Fit Pregnancy (paperback available here)
Jennifer Teasdale-Chiropractor and AST in Calgary Alberta
ABOUT THE AUTHOR:
STEPHANIE MACKID-LAURENDEAU
Stephanie is an Online Nutrition/Personal Training Coach who works exclusively with women! She's helps 1000's of women reach their potential in health and fitness through training, social media, blogging, writing, speaking engagements and more. Join her website/blog mailing list HERE, (free tips, tools, recipes, etc ALL THE TIME) and like her on Facebook, and Instagram.
MOTTO: Take care of your body and the rest will fall into place! "DECIDE-COMMIT-SUCCEED"
