Training Throughout Pregnancy
Always make sure you consult with your doctor before starting any workout.
If you are a beginner to exercise and feel that you want to start whilst pregnant then the best form of exercise would be specialist designed pregnancy classes. As these classes would be tailored to your every need.
However, if you are already a fitness lover and want to continue then it's perfectly safe to do so if you have consulted with your Doctor or Midwife
We here at JinFit have designed our classes to be adapted to each and ever stage of your pregnancy.
Top tips for safe weight training in pregnancy
Don’t over-exert yourself or strain too much.
Avoid lifting weights while lying on your back after the first 12 weeks of your pregnancy. Exercises to strengthen the chest and arms, such as the chest press and chest fly, can be performed on an incline bench from 12 weeks and with a further incline from 20 weeks.
Be careful lifting weights over your head in the last three months. Don’t use heavy weights, don’t hold your breath (known as the Valsalva manoeuvre) Swapping to front shoulder raises and lateral raises to shoulder height is preferable.
It’s common sense but be careful with free weights. You don’t want them hitting your stomach by accident.
Which areas should I concentrate on in pregnancy?
The areas to concentrate on strengthening in pregnancy include:
your quadriceps (front thigh)
your gluteal muscles (buttocks)
your upper back (rhomboids, trapezius and posterior deltoids)
the deep abdominal muscles of the transverse abdominis
your pelvic floor.
Make sure you don’t hold your breath when you’re lifting weights – your body needs oxygen while you’re working out. Holding your breath can also lead to an increase in blood pressure, which is not good for you or your baby. This is known as the Valsalva manoeuvre. It disrupts blood flow to the uterus. It also raises intra-abdominal pressure causing undue pressure on the pelvic floor and abdominal muscles.