Not sure what exercise is safe and good for your body now you’re pregnant? I spoke to Charlie Launder, co-founder of Bumps & Burpees, Lomax PT, Chelsea and the City, London
Here’s what she told me…
> Protect your joints
During pregnancy your body will undergo a huge number of physical changes, all of which can have a negative impact on your joints and posture if you don’t maintain a level of strength that allows your body to support them.
> Insure against extra weight gain
Maintaining a level of activity during pregnancy will prevent excess weight gain, which can help you to feel psychologically on top of all these changes.
> Listen to your body
You can do more than you might think during pregnancy, but it’s imperative to listen to your body and do what feels right for you, regardless of what others might be doing.
> Go by what you did before
Your pre-pregnancy regime doesn’t have to drastically change the second you become pregnant. If you’ve been running for a while and feel comfortable to do it through your pregnancy, you can. The same goes for lifting weights. If you’re unsure of suitable lifts and the correct posture, always seek advice from a qualified fitness professional so they can ensure you are working out safely.
> Get your heart rate up steadily
When getting your heart rate up during prenatal exercise, it’s important to do so at a steady pace, so it’s best to avoid HiiT sessions, especially during your first trimester due to the intensity and jumping involved. If you’re a fan of interval training it’s best to adapt your routine so that it involves less jumping and explosive work, and more full-body, low-impact movements such as lunges and squats.
Charlie’s star pregnancy move: squats
It’s very important to work on your posture while pregnant, as the growing bump will start to alter it. To prevent this happening and leading to back pain further along the line, it’s important to activate and strengthen your glutes and your back. Compound movements are best for this: these are exercises that work multiple muscle groups, such as squats. Squats work muscle groups in the legs, core and back. Not only are they a time effective move, but they also mimic everyday movements, such as bending down to lift your baby.
Please check with your midwife before exercising in pregnancy.