First Trimester

 

Keep in shape with your current workout regime or seek a prenatal personal trainer to help gain more insight into preparing for daily tasks that require your strength with a soon to be newborn. This time is great in gaining some strength if you aren't having severe nausea. 

 

A prenatal personal trainer will help you with posture and breathing strategies to help mitigate pressure on your pelvic floor and core during your workouts which will become harder to feel in later trimesters. Good breathing strategies are essential.

 

Don't delay in seeking a prenatal personal trainer if you aren't sure how to feel your pelvic floor contracting or know what deep diaphragmatic breathing feels like.

 

 

Second Trimester

 

This is where it can be uncomfortable to lay on your back or bend forward because the size of baby is in the way. There is a lot of mixed information regarding laying on your back. As long as you feel ok, aren't experiencing dizziness or nausea you can lay on your back for a short while. The worry here is the baby can press on your vena cava vein that runs to your heart. You will feel discomfort if this is happening so it's easy to roll to your side immediately without too much risk. Avoid flexion of your core to reduce hernia (indent above belly button) or diastasis recti, the seperation of the lines alba in your core.

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You can still have some strength gains in this time period and keep up your workouts. Each person is different. Some may feel great and not have too many complaints while others might not have the energy or have body pains such as round ligament pain, low back pain, upper neck pain etc. from changes in posture.

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Third Trimester

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This is the time when most slow down. The growing baby takes up a lot of energy and your oxygen. Preparing for birth with gentle stretches and honoring your body and your energy will be important. This stage is about mitigating loss of strength if possible and using methods to cope with stress. This can include meditation, gaining knowledge of the birth process and finding postures that may work for delivery.

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WE ARE LOCATED IN CAMAS, WASHINGTON AND PORTLAND, OREGON.

WE ALSO DO SESSIONS ONLINE FROM ANYWHERE!

 

 

Let us help you during your prenatal fitness journey

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