Pre, During and Post Pregnancy Training Considerations

Often referred to the “hardest workout of your life”, childbirth is no joke; however it’s only one part of the challenge of pregnancy.

When you ask people what they are training for, common answers include an upcoming race, a sporting event or league, a big hiking trip, general health, a wedding, a vacation, to change body composition… It’s rare to hear “I’m training to be pregnant”; however this may be one of the most important reasons to train.

Not only does overall fitness level improve your chances of conceiving, but the better condition you are in before and during pregnancy, the more likely you will recovery quicker after childbirth.

Here are some physiological changes that occur during pregnancy and how to combat them:

• Ligaments and other soft tissue becomes more elastic due to a hormone called relaxin and as a result joint stability decreases.

  • Include stabilization exercises in your pre, during and post natal training. Some good examples include bird dogs, dead bugs, standing carrying variations.

• As the abdomen grows to accommodate the developing fetus, the ability to activate the core muscles diminishes, namely the abdominals. This impacts the postural alignment the body prefers to be in.

  • Practice core strengthening exercises. Exercise modifications will be necessary in each specific trimester, but prenatal core exercises should include plank variations, good mornings for lower back strength, rotational exercises and anti-rotation exercises as well as loaded standing exercises like backsquats and lunges to strengthen the pelvic floor muscles.

  • At some point during pregnancy, sit ups will become impossible and the intensity of core exercises will need to be modified.

  • Post-natal core rehabilitation will be more specific to the individual, but watching for signs of coning or doming of the abdomen will be important as this is typically an indication of excessive abdominal strain and the intensity of the exercise should be modified. A good place to start is with breathing exercises and pelvic tilts and progress slowly from there.

• The sacrum begins to tilt downward and anteriorly, again affecting the alignment of the skeletal structures, decreasing the support of the spine.

  • Be diligent with paying attention to correct body alignment in all movements and positions, as this will become inevitably difficult over the 40 week period. This means posteriorly tilting the pelvis and hugging the ribs down to combat excessive extension of the spine.

• Due to the enlargement of the breasts, there is increased stress on the pectoral muscles as well as the upper back musculature to support the extra weight.

  • Include upper body strengthening exercises that use push and pull muscles.

• Cardiovascular capacity may be impacted as natural weight gain occurs as the baby grows in utero (~25-40 lbs which includes the weight of extra fat, the baby, breast tissue, placenta, uterus, amniotic fluid, blood and bodily fluid)

  • A good cardiovascular base is very helpful pre-pregnancy. During pregnancy include walking if possible or cycling or sled pushing as low impact alternatives in order to continue working on cardio. It will be important to respect the need for longer rest periods due to potential difficulty catching one’s breath.

• Discomfort in the pubic symphysis (joint between pelvic bones) can occur, making asymmetrical movements like lunges and step ups uncomfortable.

  • Stick with exercises in a parallel stance if this is the case.

Exercise modifications may be necessary over the 40 week period based on the individual, how their body feels, their fitness level and movement practices pre-pregnancy, with the only real universal position to avoid being lying prone on the stomach, provided all other exercises feel good.

Post-natal recovery time will vary person to person, but will always require an intentional plan to get back to feeling fully functional and uninhibited. The same recommendations for exercise apply pre and post pregnancy. The correct exercise modifications should be made based on what the individual needs. Support for rehabilitation is incredibly important as time and energy will be limited once a new baby is welcomed.

So, as you can see, there are specific considerations for training during and post pregnancy, but honestly, following a well-rounded training program that includes traditional strength exercises, functional exercises, core exercises and cardiovascular training will be critical to preparing for pregnancy and the same for recovery.