Anastasis Tzanis

Strengthening exercises for pregnant women

During pregnancy the body undergoes a series of changes to which the new mother has to adapt to quickly. The changes are both biochemical (ie. increase in blood volume, hormone production) and physiological. Two changes that all women will experience are:

a. increase in flexibility (due to elastin hormone) and

b. body weight.

These 2 changes raise the demands for stability in the joints.

To stabilise their joints pregnant women need to do strengthening exercises. In this article I will cover the 3 areas I always address with my pregnant clients.

1. Can you do core work while pregnant?

Core training, in the traditional abdominal-focused format, is counter-indicated for the biggest part of the 9 months. At the same time there are many exercises you can do to improve core strength and avoid lower back pain, pelvic floor complications or diastasis recti.

Lower Back & Glute work

The stability of your spine and hips depend a lot on the strength of the glutes and lower back muscles. Clam, bridge and lunge variations on the reformer machine can address these 2 muscle groups helping you keep the joints in your midsection safe.

2 things to consider:
i. Provided there is no issue with dizziness, lower back and glute work should be practiced not just lying down but standing as well. This will help integrate the function of the foot with the midsection.
ii. Inner thighs work synergistically with the gultes and lower back muscles. While inner thighs tend to be overlooked they are as important for core strength as the abs and glutes.

Abdominal work

A lot of caution needs to be applied when it comes to abdominal training during pregnancy, yet the new mother needs not to be afraid of strength work that involves the obliques and transversus abdominis.

The main focus of ab training should be for the obliques and transverse abdominis.

Attention:

Abdominal work during pregnancy should be performed mostly standing or lying sideways. Spine flexion should be avoided throughout pregnancy.

2. Heavy, aching legs during pregnancy?

Aches in the legs and feet are not uncommon during pregnancy. Especially when the new mother carries extra weight, which is the case in twins, she will be even more prone to long term problems including collapsed arch and knee injuries.

Reformer pilates is a low impact form of exercise allowing pregnant women to keep their legs strong without excess burden in the joints.

Foot Work

The foot function determines: our walking gait, knee and hip function as well as our posture. For that reason it is useful when practicing exercises for the legs to combine them with foot work. Bands, spin boards, and other specialised equipment can be used to increase the recruitment of the feet while performing reformer exercises.

Balance out the posterior and anterior chain

The additional weight in the mother’s belly will change the demands in her muscles during the 9months of pregnancy. The muscles in the back of her body will need to work harder in order to keep her posture upright.

Avoiding strength work for the back muscles, glutes and hamstrings may lead to compromised posture and potentially excess sensitivity in the lower back. An easy way to assess if that is currently happening is to:

Stand upright barefoot (feet hip distance) and notice in which part of the feet you are baring most of the weight.

Is your weight distributed evenly between the 3 corners of the feet?

3. What causes pain in the shoulder blades and neck?

Surprising as it may be to some, shoulder work is very important for pregnant women. Neck and shoulder blade pain can cause frustration and even disrupt their sleep and in order to be addressed the deltoids, rotator cuff, lats and traps need to strengthen.

While aches and pains in the upper back often takes place during pregnancy due to compromised posture from the growing belly these problems don’t disappear after delivery. New mothers have to carry their babies for the first few years of life which can be a challenge for their shoulders, wrists and back.

3 key Areas to address during pregnancy

Reformer Pilates is often often the choice of preference among pregnant women that seek to stay strong during this special period of their life. The 3 areas they need to be address to accommodate for the changes their body undergoes are:

1. Glutes and lower back

2. Legs and feet

3. Shoulder joint and arms