Exercising during Pregnancy

Exercising (or not) when pregnant, is a hot topic and with a host of conflicting information being thrown at you from well-meaning friends it can be hard to figure out what you can and can't do.

So in order to clear up any confusion we went straight to an expert and asked top personal trainer and founder of the pre and post-natal exercise company Bumps & Burpees, Charlie Launder, what you can and can't do when pregnant..over to you Charlie!

When you first find out you’re pregnant, there is so much to think about that it can become quite a daunting prospect. At the forefront of your mind will be your body and all the changes that are coming over the next nine months. Yes, you’re going to gain weight and yes, your body shape will change but this does not mean you will have no control over it.

Rather than worrying about all the things you are not supposed to do, let’s focus on four simple things you can do…

1. You can exercise

Whilst your bump is growing, the rest of you doesn’t need to. Exercises like squats, lunges and press-ups are all encouraged to keep you strong and toned through your pregnancy. Whilst there are adjustments you can make towards the end, they are still very much ok to do though your pregnancy.

2. You can lift weights.

Women are often worried about lifting weights and doing damage to the baby, but as long as you pick a weight appropriate for you, then there is no reason why you can’t use them to build your strength while you’re pregnant. Your baby is very safe in there, so don't worry about hurting the baby, just focus on keeping a good posture and using the correct form so as not to injure yourself. Your joints will become softer due to an increase in the hormone relaxin so watching posture is vital for avoiding injury. Lifting weights not only helps to improve your strength, it keep your metabolism fired up and most importantly helps your body return to glory after pregnancy.

3. You can work your core

Keeping a strong core is not only important for helping you get back into your jeans after the little one arrives, but it will help support your body through it’s many changes during pregnancy. Yes, traditional crunches go out the window as the bump grows, but there are plenty of other ways to build a strong core during pregnancy. Twisting exercises such as Russian twists with the cable or a medicine ball are very effective for engaging the obliques, helping to keep your bump neat and tidy. It is all about learning to engage the core in order to maintain stability in all the exercises you do, so again focusing on perfect posture and technique is essential.

4. You can rest.

As much as you might want to carry on going about your everyday life as you are used to, you must remember that your body is undergoing huge changes and yes you are encouraged to stay active and exercise, but it is also very important to allow yourself enough time to rest. You will find that you become tired more easily, especially in the first trimester so listen to your body. Don’t try to cram too much into your day, take naps and enjoy the peace and quiet while you can!

by Charlie Launder
Co-Founder of Bumps & Burpees



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