— Prenatal Fitness —

Becoming a mom is the definition of strong. A woman’s body is able to endure incredible changes in order to grow and nourish a tiny human being. But the big question is: How can you best prepare your body to keep up with the physical and hormonal adaptations of pregnancy?

Photo Courtesy of Amanda Bizarro

Exercising during pregnancy is one of the best ways you can prepare yourself for a healthy pregnancy and strong labor. With a properly designed program, regular prenatal exercise can:

Photo courtesy of Amanda Bizarro

  • Reduce the time in the pushing phase of delivery -- A new study shows regular exercise during pregnancy can decrease the duration of labor by 50 minutes!

  • Reduce incidence of undergoing a Caesarean Section

  • Reduce incidence obstetric interventions

  • Reduce ailments such as constipation, hemorrhoids, bloating, swelling, leg cramps, and overall physical discomfort

  • Maintain a healthy weight

  • Enhance self-image and mood

  • Improve and correct posture

  • Increase energy levels

  • Enhance sleep

  • Improve muscle tone, strength and endurance

  • Decrease overall body fat

  • Lower risk of gestational diabetes

  • Decrease risk of pregnancy-induced hypertension (high blood pressure)

The benefits do not stop with you, mama! Babies born to women who exercise throughout pregnancy:

  • Are found to be leaner (lower body fat, not smaller)

  • Tend to be better self-soothers (less cranky and less likely to have colic)

  • Show higher levels of general intelligence scores and better oral language skills all the way to age 5

  • Also, exercise actually improves blood flow to the placenta!

An exercise program during pregnancy should be individualized; no pregnancy is the same. Some major components that we will focus on with your exercise routine are:

  • Pelvic Floor Function & Breath Work

  • Posture

  • Core & Abdominal Strength

  • Hip and Leg Strength

  • Hip Mobility

  • Adaptations of exercises throughout trimesters



    Let’s work together to get you as strong as possible for pregnancy and childbirth!

Source: ACE Learning Center- The Importance of Perinatal Exercise (Oh Baby! Fitness Pregnancy and Postpartum Exercise Instructor Training)

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