Exercising with a Personal Trainer for Pregnancy

Many women become interested in hiring a personal trainer during pregnancy for fear of getting over fat or not being able to regain their shape post partum or for the health of themselves and their baby. Exercise is highly beneficial during pregnancy for both the mother and the baby. A strength and cardiovascular program prepares the body for labor and delivery.

Pregnant women can safely exercise with a personal trainer who specializes in working with prenatal clients. As pregnancy progresses past the 12th week, modifications need to be made such as not lifting heavy weights over head or in any position that would make you strain, not laying prone and not putting your head below your heart. A personal trainer can ensure your safety.

The client should make sure they are comfortable in discussing any changes to their body during pregnancy with their personal trainer so they can provide the best program possible.

As always, get approval from your physician to begin working with a personal trainer or beginning any exercise program.

Some of the benefits of exercise during pregnancy include:

• Improved posture and appearance which is important for pain reduction, the baby’s circulation as well as a woman’s self esteem
• Relief of back pain which is common in many pregnancies
• Stronger muscles in preparation for labor and support for loosened joints
• Improved circulation for the mother and baby
• Increased flexibility although be careful not to overstretch due to joint laxity
• Increased/maintained aerobic capacity (endurance)
• Increased energy level and less fatigue
• Decreased muscle tension that promotes relaxation
• Promotion of feelings of well-being and a positive self-image

Guidelines and Precautions for Prenatal Exercise Programs

• Occasionally exercise may stimulate uterine activity or initiate other possible complications. Before beginning the exercises, review the precautions about premature labor.
• Always maintain correct posture by tilting your pelvis and straightening your back.
• Monitor your breathing and maintain the ability to walk and talk comfortably while exercising. Stop exercising when tired and do not exercise to exhaustion.
• Exercise should be done regularly; three times per week. During pregnancy, aerobic exercises should not exceed five times per week so your body can recover and rest properly.
• Avoid any type of exercise that may potentially cause even mild abdominal trauma.
• Avoid rigorous bouncing.
• Avoid arching your back.
• Do not bring your feet over your hips, i.e. do not do sit-ups past 45 degrees.
• Breathe continually while exercising; do not hold your breath. In general, exhale on exertion. Check for separation of the abdominal muscles each week and take necessary precautions if indicated.
• Drink fluids before, during and after exercising to prevent dehydration.
• Avoid activities that require precise balance and coordination. As your pregnancy progresses, your coordination may be altered by your increasing weight, shifting center of gravity, and softening and increased mobility of your joints and ligaments.
• Muscles that are used in aerobic activity should be appropriately stretched before and after the exercising.
• Decrease your exercise level as your pregnancy progresses. Your increased body weight will require a larger energy output, so you will feel more tired. If you feel tired, reduce your exercise level and switch to simple stretching/strengthening exercises. Check with your health care provider.
• In general, continue doing any activity you enjoyed before you became pregnant as long as it feels comfortable. If you want to begin a new aerobic program, consult your health care provider or try a program with a trained professional.
• Consider using an approved pregnancy exercise video that follows the ACOG (American College of Obstetricians and Gynecologists) guidelines to work out at home.

A personal trainer can help to ensure you maintain the above guidelines when exercising to optimize your and your baby’s health. Look for a personal trainer with a specialty certificate in training pre-and post natal exercise clients. You can find more exercise guidelines at the American College of Obstetrics and Gynecology.

Once you deliver your baby, there are mommy and me programs and outdoor options such as stroller strides to help you regain your pre-pregnancy shape.