WundaMama: Staying In Motion During Pregnancy!
When it comes to pregnancy, there is much focus on the baby. But we’re here to talk about the mom!
Happy and healthy moms make for happy and healthy babies.
One of the best ways pregnant women can maintain and improve their overall well-being is to incorporate a sustainable fitness routine.
This article will give you ideas on staying active and fit during your pregnancy.
Staying Fit and Active While Pregnant
Carrying a growing baby in your belly can seem like a 24/7 workout in itself. Consequently, you might often feel more tired than usual and experience low back pain from carrying your baby due to its position on the front side of your body which tips your pelvis down and can compress the low back.
This scenario may be why most moms-to-be think that pregnancy is the perfect time to ease up on physical activities.
However, physical activity is vital to maternal and infant health and Pilates is our favorite way to minimize discomfort and prepare you for your delivery and beyond! Here are some tips to stay active and fit during pregnancy:
Consult your doctor or midwife.
Discuss your options with your healthcare provider before performing intense cardio exercise or signing up for that strength training you see people recommend on online forums.
You can ask the following questions to your OB (obstetrician) or midwife during your prenatal checkups:
What are the mental and physical benefits of staying active during pregnancy?
What exercises or other physical activities do you recommend for me?
Are there any activities I must avoid?
2. Listen to your body.
Many activities can qualify as exercises during pregnancy. Observe how your body responds to them and do what works for you.
In fact, physical activity can be a great way to stay mentally and physically healthy during pregnancy, even if you haven't exercised in a while.
Remember that exercising will feel different now that you’re pregnant.
3. Seek help from professional fitness instructors.
Look for a qualified fitness instructor that offers safe and enjoyable training programs. Many have specialized pre and post natal training. The entire Educator team at WundaBar Pilates are trained in safe and functional movement for pre and post natal mothers.
Pregnant women can benefit from group training through improved aerobic capacity and energy levels and positive group energy.
For example, you can join a Pilates class designed for pregnant women to condition your pelvic floor (PF) muscles. It’s not only about a strong pelvic floor - you want to create functional tone and flexibility too.
You might know this already, but you should care for your pelvic area because it supports your lower abdomen - including the baby, uterus and internal organs.
This support requirement increases during pregnancy and childbirth when the body's internal organs expand in volume and weight.
WundaBar Pilates Workout for Pregnant Women
The WundaBar Pilates approach draws its inspiration from traditional Pilates.
Led by celebrity trainer and WundaBar founder Amy Jordan, this workout focuses on functional movement through a high-energy, dynamic session format.
Here’s what to expect when you work out at WundaBar Pilates during your pregnancy:
Your Pregnancy Private Session: You'll need to learn a few tips and tricks to make our classes a good fit for you throughout your pregnancy. We require all WundaMamas-to-be to attend one Pregnancy Private Session. We welcome our mamas to enjoy one specially priced Pregnancy Private during each trimester as your body and growing baby's needs change.
WundaFormer Tour: During this introductory part of the session, you’ll learn about the WundaFormer equipment. You can watch an introduction video to the equipment here. (insert hot link please)
The WundaFormer machine is a patented Pilates equipment exclusive to WundaBar.
The equipment comprises a Pilates reformer, ballet bar, jump board, and Wunda chair.
Curated Pilates exercises: WundaBar Educators will lead the classes and support pregnancy-safe Pilates techniques.
These exercises may include the following:
Plies and chest expansion using the Theraband looped on the bar.
Side-lying single leg work using a foot strap.
Bridges.
Squats and lunges with a balancing pole if on a moving part of the machine.
Upstretch and Wunda Chair exercises.
During the class, the instructor will ensure that you observe the following “dos and don'ts”:
DoS
Maintain a balance between challenging repertoire and routine work.
Use supportive props, such as moon boxes, peanuts, 5" balls, large Pilates balls, and red bands.
Use the Pilates Wedge for supine work (exercises where you lie on your back) during the second and third trimesters.
Incorporate postural work to promote strong posture during pregnancy and beyond.
Exhale on exertion since the diaphragm has less room to lower with inhalation.
Watch balance.
Include side bends, calf stretches, ankle work, and eccentric core exercises as part of your routine.
Stay hydrated.
Don’ts
No supine position (flat on the back, on carriage) beyond the first trimester.
Why not? The uterus squeezes the inferior vena cava (IVC), which oxygenates blood before returning this essential fluid to the heart. Consequently, the blood volume to your heart decreases, cutting off oxygen and blood flow to your baby.
Avoid C shape for the spine as this posture may crowd the baby and encourage the baby into the occiput position, in which the body acts like a hammock and can cause significant discomfort in back labor.
No jump board exercises since they can cause PF instability.
No powerful adductor contractions like open or closed light springs.
Skip abdomen-shortening exercises to maintain room for the baby.
No large rotation, as that shortens the abdomen.
If you're pregnant, don't stretch beyond your normal range of motion (the hormone relaxin can make you more flexible).
Keep your heart rate at or below 150 heartbeats per minute.
The Educator will advise you to stop immediately and consult the doctor if you experience blood or amniotic fluid leakage.
Overall, exercise, including Pilates, can benefit your and your baby’s health. Use the tips and information above to find a fun and safe fitness routine that works for you.