Working out can be difficult to navigate during pregnancy as you become more bloated and your energy levels drop. But there’s evidence that physically active mothers have fewer problems and shorter labor later in pregnancy, so it’s worth spreading out an exercise mat several times a week.
This new 6-week program from Couch to Fitness (opens in new tab) A good place to start. The gentle workout was devised by a licensed prenatal fitness instructor and consists of his 30-minute sessions three times a week. Access is completely free and features a mix of low impact cardio, mobility and strength exercises.
Approved by the Active Pregnancy Foundation (opens in new tab)a UK-based charity, the program was created in partnership with Sport England. (opens in new tab) Based on insights from This Girl Can. (opens in new tab) motion. Specifically, a national survey conducted by Sport England showed that 78% of pregnant and postpartum women struggled to find exercise classes and activities that met their needs. I was.
You can access your workout plans from Couch to Fitness. (opens in new tab) Free fitness platform website launched by Our Parks (opens in new tab) Anyone can sign up for the program, but before they can view their workouts, they must answer a series of general health questions (a doctor or midwife is also recommended).
My weekly routine is fairly consistent, but varied enough to keep things interesting—I tackle cardio, Pilates, and yoga sessions every seven days. Special adaptations are shown on-screen for those wanting an easier (or tougher) workout session.
While cardio routines are simply designed to get your heart rate up, Pilates and yoga workouts work your core muscles, improve your balance, test your mobility, and practice all these important breathing techniques. encourage you to do so.
If you’re on the other side of your pregnancy, you can try a free postpartum course, but get all clearances from your doctor before jumping into this course.
For more reliable information, read expert advice on running during pregnancy, returning to exercise after childbirth, and suspension training exercises for postpartum women.