Functional Prenatal Training First Trimester


Functional Prenatal Training First Trimester

Have you been doing, or planning on doing, the same workouts all the way up until labour? You’re not alone. But now is the time to make the required changes and include functional prenatal training into your workouts as your body changes with each week of pregnancy.

Not only does your health depend on it, but also that of your baby. Raising your body temperature too high can lead to health concerns for baby.

Performing planks when pregnant can lead to debilitating back pain. Over-stretching can cause injury due to increased relaxin.

Here is why and how you how things change with each week of pregnancy.

Functional Prenatal Training First Trimester

First Trimester Exercise

Early pregnancy is a challenging time as the reality of pregnancy kicks in with every slight change in your body.

At the same time, you are still trying to hide your growing belly and keep your pregnancy secret throughout this first trimester. Avoiding drinking alcohol and eating certain foods can be a giveaway for your close friends.

No longer should you be attending those boot camps or high-intensity sessions that include potentially dangerous high-impact, high-intensity and even contact activities.

So What Should Your Goals Be During The First Trimester?

It is the sudden change in life-style choices, habits and training that requires you to ease into your first trimester.

The impulse to continue with your pre-pregnancy workouts is where you must accept that times have changed. You are now exercising for two!

My first trimester workouts focus the following four functional parameters.

They are:
1. Core loading
2. Hip loading
3. Scapular loading
4. Pectoral loading

Let’s take that one step further and explain why these play such an important role in how I design my prenatal workouts.

1. Core loading

Your core refers to your pelvic floor, abdominals and diaphragm.

Your Core
Your core-strengthening exercises should start early on in pregnancy. But please, never do those old traditional and very harmful sit-ups or planking.

Your Pelvic Floor
If you would like to learn more about your pelvic floor, you can do so by watching this informative video from our PregActive Women’s Health Physiotherapist Beth: Pelvic Floor Exercises

One of the major changes from your pre-pregnancy workouts is that now you must focus on incorporating Kegel exercises (pelvic-floor exercises) into your workouts.

This is why I have included a guided pelvic floor video for every week of your pregnancy in my online program.

The earlier you start your pelvic floor exercises the better. You see, strengthening your pelvic-floor will help prevent incontinence during pregnancy and stop (or at least reduce) the severity of back and pelvic pain.

Your Diaphragm
My functional prenatal training program places great importance on the diaphragm. So much so that proper diaphragmatic breathing is one of the most important exercises you can do when pregnant.

Again, this is likely an exercise you would have never done pre-pregnancy and why functional prenatal training must take high priority.

2. Hip loading (glutes, low back)

So how does this ‘hip loading’ fit into the demands of pregnancy? Did you know that your back is significantly more at risk (when pregnant) during unsupported forward flexion than before you were pregnant?

For this reason, I have a dedicated section on my online program dedicated to ‘Body Care’ where I show you the exact technique you must use for the various activities such as:

1. Bending over to put a child in a car seat.

2. Bending over at a change table.

3. Bending over to pick-up a child.

4. Bending over to pick up a child out of the bath.

5. Bending over to pick-up shopping bags.

6. Bending over while cleaning.

…..and many more common daily activities.

3. Scapular loading

So while your core is a priority, you must not neglect the importance of strengthening your upper back and stretching the anterior chest muscles.

The ‘rounding of your shoulders’ can become a problem when pregnant. The exercises I have included in my workouts are dedicated to helping to prevent such problems.

4. Pectoral loading

In preparation for motherhood; you must start now in strengthening your pectorals (chest) as many activities you will perform as a new mother will involve these muscles.

As your baby will spend a lot of time on the floor, so will you.

And one functional aspect of training for a new mother is to prevent injury each time you push-up from the floor, hold your baby up, or any other activity that requires use of these muscles.

Pregnancy Workouts

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