Are you thinking of getting pregnant soon?
Are you currently trying to become pregnant?
Are you planning on having baby number two this year?
There is no better time than now to start creating a strong foundation in your fitness, strength, and endurance. I am a big believer and advocate for proactiveness and prehab, because you and only you have the power to make change and set yourself up for success. In addition to taking your folic acid and omega 3's, start making strength training and mobility a priority as well.
Strength
Baby + car seat + diaper bag+ coffee mug can quickly add up to 30 lbs, and you are going to be lifting these several times a day, some days more than others. Improving your upper body strength, specifically upper back and shoulders, will make this easier and decrease your risk of injury from overuse.
Half kneeling Dumbbell Overhead Press
TRX Incline Rows
I also recommend focusing on your squat and deadlift form. You will be bending over and squatting down to pick up your baby out of their crib or off the floor, so strengthen the muscles used in those movements. Take the time to ensure the quality of movement in your workouts but also in the dynamic movements of daily life.
Banded Squats
Dumbbell Deadlifts
Mobility
“When we have functional mobility, we are flexible, and as a result our body can better adapt to changing demands placed on our body.”
One of my go-to mobility exercises.
When you are pregnant, your body produces a hormone called relaxin; its role is to prepare your pelvis for labor by relaxing your ligaments and tendons. Unfortunately, this does not mean that you gain all this new range of motion and flexibility. By working on your mobility, you will ensure that you execute your exercises correctly, help manage pain, which for the long term means constant progress. Another thing to consider in regards to mobility is that you do not know what position you will end up labouring and delivering your baby in. You might be on your back, your hands and knees or in a deep squat, therefore you want your body to be mobile. When we have functional mobility, we are flexible, and as a result our body can better adapt to changing demands placed on our body.
Pain
If you have any chronic pain, such as lower back or knee pain, address the issue now so that it does not become worse or impede you from exercise down the road during your pregnancy. The changes that your body will experience while you carry your baby can cause discomfort or pain, specifically in the lower back, hips, and pelvis. Listen to your body and do not ignore the messages it is sending you. Booking a session with your doctor or a physiotherapist is a great place to start.
Core & Breath
A strong and properly functioning core is essential to help you maintain proper posture, optimal intrabdominal pressure, and help manage pain. When I say core muscles, I am specifically talking about your diaphragm, transversus abdominus, and pelvic floor.
You need a strong core to help you carry your baby for nine months while still going about your daily tasks at home and work. During labor you use your core to deliver the baby through your pelvis, and as you know, labor can last for hours. Then once your baby is earth-side, you carry them on your sides, in front of you, or in a carrier while you go about your daily tasks. Without a functioning core, all of this would be impossible and you'd be in rough shape by the end of the day. I cannot recommend enough working with a Pelvic Floor Physiotherapist and a Pre and Postnatal Certified Personal Trainer (insert shameless plug here) to learn how to engage, relax, and strengthen these muscles.
Intrabdominal pressure (IAP) is the pressure we create in our abdominal cavity every time we breathe. When we inhale, our diaphragm presses down and at the same time so does our pelvic floor; IAP increases. On our exhale, the diaphragm moves up and you guessed it, so does our pelvic floor; resulting in decreased IAP. A strong core is not only dependent on the muscles, it also depends on how well we use our breath to coordinate these muscles and to create optimal IAP. You do not want to hold your breath as that usually results in you straining the pelvic floor, which could result in a prolapse. The hard part is putting all these parts together as we move through exercises to ensure we are stabilizing our spines and hips. Practice, practice, practice. Not only will spending time practicing proper breathing techniques help with core engagement and overall stability, but your breath is such a powerful tool that you can use to help you relax on a daily basis and even more so during your labor.
If you get into a healthy routine before becoming pregnant, it will be that much easier to maintain it, and as a result you and your baby will reap the benefits. Exercising before and during your pregnancy will result in a lower chance of you developing gestational diabetes. You won't experience as much of the pregnancy aches and pains, like lower back, pelvic pain, or round ligament pain. Exercise will reduce your chance of preeclampsia, which is high blood pressure and protein in your urine and can be very serious. Fitness will help manage your mood by reducing symptoms of depression and improve your quality of sleep. Lastly, strength training and mobility will enhance the efficiency of your labor. Start making small changes know for long term benefits. Book a consult with me to learn how I can help you prepare for pregnancy and one of the greatest athletic events of your life.