Flaunt It

So you’re pregnant, Congratulations! This is an exciting and special time for most.

If you have never exercised before then now isn’t the time to start exhausting yourself with strenuous exercise. Light walking would be all I recommend but what if you’ve trained for years to keep your body in tip top condition and are now wondering what you should do?…

Here are some changes to expect during pregnancy and what I recommend you do to stay fit and healthy whilst pregnant (For you and bub!):

First of all the number one exercise I suggest is to walk every day. This can be done throughout your whole pregnancy; it is cost effective and is done at your own pace.

For some, walking is enough but I also believe that maintaining muscle tone is important too. Whilst pregnant we lose a lot of muscle mass, our body is providing nutrients to the baby and hormones promote an increase in body fat rather than muscle. As long as diet is correct the increase in fat is healthy for the babies’ health and you will lose the extra weight quite rapidly once baby arrives. Exercise is important but is not a tool to lose weight at this time. To maintain your strength and muscle mass you need to include light weight sessions to your training. The intensity will depend on your pre pregnancy body and exercise regime. This is where you need to know your limits or get personalised advice from a professional. As your pregnancy progresses remember that relaxin is pumping through your body and your joints may feel weaker and a little wobbly. Avoid lifting too much weight or repetitive movements keeping reps and weights low.

Throughout your pregnancy but especially during your third trimester swimming is a fantastic way to work out. Allowing the weight to float off your body feels amazing and gives it a break from carrying that weight around.

Stretching is also important. We tend to get tighter and find the extra weight on the front causes discomfort in our backs, legs and shoulders.  During my pregnancy I felt tightness through my back, glutes and hamstrings. Participating in a prenatal yoga class I found helped to stretch out those sore parts and was gentle enough to do from week 6 all the way through to week 40! As well as a workout Prenatal yoga is also a great way to socialise with new mums to be and to chat with them and the instructor about any new experiences.

Meet Fiona! She was my yoga instructor throughout my pregnancy and was great! She started her prenatal yoga class to help women come together by providing a network of other mums. Her sessions were personal to the individuals in the class. Each week we had different body parts we needed to stretch and she catered for them all. It was great to relax and unwind the mind and body!

I am passionate about yoga which is why I made a decision to work for myself full-time as a yoga teacher and yoga therapist. Yoga provides many benefits from a physical practice to a mental calming and grounding for our own well-being.  I teach general level classes and for the past 6 months have also been teaching prenatal classes and more recently mums and bubs yoga.  I love these classes.  It is a very different class and very special to teach and support women through their stages of pregnancy, offering a class that is preparing them for birthing. Mums and Bubs is beautiful.  Little bubs coming to class and absorb the benefits of their mothers yoga practice. We do movements to stabilize the hips, open and stretch the chest and back from the physical strain of nursing bub. Lots of very gentle supportive poses and also include bub in some the poses. They are both beautiful classes and you have the opportunity to share with other people in the room who are going through the same things as you.  

http://www.yogatherapybrisbane.com.au

Hope this helps!

Lianne xxx

P.S Look after yourself during pregnancy more than ever, your body is not only your temple but your precious bubs too.

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