Top Tips

pregancy

Top Tips for Strength Training

  • Always remember to tighten your pelvic floor muscles before lifting
  • Don’t hold your breath when lifting
  • Use free weights or resistance bands as alternatives to barbells
  • As your bump gets bigger, keep your weights closer to your body
  • Don’t lift weights overhead
  • Avoid lifting weights from the floor
  • Avoid lying on the floor after 16 weeks

Top Tips for Cardiovascular Training

  • Limit cardio training to 15-30 minutes, especially if you are not a regular gym goer
  • Include a combination of low impact activities like aerobics, brisk walking or swimming
  • Always make sure you warm up and cool down before exercising
  • Opt for a good pair of trainers – You’re feet may swell during pregnancy so it’s always good to have strong ankle and arch support
  • Take frequent breaks and drink plenty of fluid before, during and after cardio exercise
  • Don’t exercise to exhaustion or breathlessness
  • Avoid contact sports
  • Listen to your body – it will naturally give you signals that it is time to reduce the level of exercise you are doing

Top Tips for Mind & Body Exercise

  • Avoid any exercise that involves lying flat on your back during your second and third trimester
  • Avoid overstretching

For more tips and information around exercise in pregnancy download our #activemama booklet here.

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