James Duigan, a former personal trainer for the well-known Laura Stone, has shared valuable insights on exercise, yoga, and nutrition for pregnant women who wish to stay active during their pregnancy. His advice emphasizes safety, gradual progression, and maintaining overall wellness throughout the journey.
Exercise is a powerful tool that can help build strength, improve muscle tone, and reduce the risk of common discomforts like back pain or knee issues. It also supports better mental health, potentially lowering the chances of postpartum depression. For those who were already active before pregnancy, it's recommended to continue with their routine but adjust intensity as needed. In the first trimester, extra care should be taken, and high-intensity activities such as cycling, horseback riding, or hiking should be avoided.
If you weren't very active before pregnancy, starting with gentle exercises like walking, swimming, or prenatal yoga is ideal. Most women find that morning sickness eases after the third month, making it a great time to begin a more structured fitness routine. However, always consult your doctor before starting any new exercise program.
Cycling is an excellent way to strengthen muscles and maintain fitness, especially for the core, shoulders, and back. After the third month, avoid lying flat on your back, as this can restrict blood flow. Instead, focus on seated or upright movements. Exercises like pelvic tilts, knee lifts, and side-lying leg raises can help strengthen the glutes and support the lower back.
Shoulder circles—where you move your arms in a circular motion while keeping them at shoulder height—can enhance upper body strength, which is crucial for carrying the baby comfortably. Perform 10–15 repetitions of these exercises, with rest in between, and aim for three sessions per week, each lasting under 45 minutes. Swimming or a short walk during breaks can be a great way to stay active without overexerting yourself.
Yoga is particularly beneficial for pregnant women, helping them stay connected with their bodies while improving flexibility and breathing. It can ease symptoms like nausea, shortness of breath, and fatigue. However, it's important to avoid deep backbends, twists, or rapid movements. Always seek guidance from a qualified prenatal yoga instructor to ensure safety.
One effective exercise involves using a resistance band: place it above your knees, bend your knees to 90 degrees, keep your feet together, and lift your knees slowly while avoiding strain on your back. Repeat 8–10 times on each side. Another helpful movement is the kneeling squat: stand with feet wider than your shoulders, toes pointing outward, and perform a half-squat while keeping your arms straight. Do 8–10 reps to strengthen the legs and support the lower back.
For the hand circle exercise, stand with your feet shoulder-width apart, extend your arms parallel to the ground, and make small circular motions with your hands—12–15 times forward and then backward. This helps improve balance and coordination.
Lastly, managing stress is key for both fertility and overall well-being. Exercise and yoga are natural ways to reduce tension, and deep breathing techniques can be incorporated into daily routines. By staying active, eating well, and prioritizing mental health, couples can create the best environment for a healthy pregnancy and future.
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