Amanda Bond Fitness

Labour is not an easy task. I have two children both labours were different but being mentally and physically strong helped me get through the the challenging labour that I experienced with my first born.

Giving birth is the hardest workout most of us will ever do and so many of us are physically underprepared for it.

There is so much mis-information and I’ve even heard of doctors giving bad advice (advice from 20-30 years ago).

I’m a certified personal trainer and prenatal & postpartum fitness instructor.

Here are my top exercises for pregnant women.

Disclaimer; This is my personal opinion for general pregnant women. Always seek advice from a medical professional.

The First Trimester

During this time you probably don’t have to change much, this is NOT the time to take on a new fitness routine. If you have been sedentary then brisk walking and gentle exercise such as yoga are best. If your interested in starting weight training, seek a certified prenatal trainer.

During the first trimester it is encouraged to focus on core strength, because as these muscles stretch the less likely we’ll be able to train them. The stronger your abdominal muscles are before birth will help them recover faster after childbirth. Strong abdominal muscles help prevent back pain, a common problem with pre and postpartum women. Deep belly breathing has a wealth of positive effects on the body.

• Lowers heart rate and blood pressure
• Decreases muscle tension
• Increases blood oxygenation
• Brings warmth to the hands and feet
• Increases energy and motivation
• Improves concentration
• Strengthens the immune system
• Reduces stress hormones
• Activates the body’s relaxation response (and reverses the stress response)

It’s also very helpful for pain perception, keeping up oxygen levels and relaxed during labour.

So start practicing now.

As the baby and belly grow larger so does the strain on our back. Strengthening the back muscles will prevent back pain during labour as well as postpartum.

Back Strengthening Exercises

• Bent over rows
• Overhead press
• Bird-dog (also a great core exercise)
• Deadlift & good mornings
• Glute Bridge
• Lat Pull down

During the third trimester most core exercises will most likely need to be modified. Focusing more on building strong legs to help hold the extra weight of the growing baby. Plus strong legs will help during and after labour too.

I was in labour for a long time with my first and eventually my legs gave out, I needed help walking for a few days afterwards. And I had some strong legs!

Leg Strengthening Exercises

• Squats
• Deadlifts
• Lunges
• Glute Bridge

When pregnant it’s important to check in with yourself and not push to the point of exhaustion. It’s easy to become light headed and dizzy while pregnant, this is commonly due to change in hormones and blood pressure. If you become lightheaded or dizzy sit down.