As pre and post-natal fitness specialists, we understand the value of having a certified pregnancy fitness expert help you prepare for your baby and recover in the post natal period. Having served thousands of expecting mothers, we are excited to share with you how pre and post natal fitness works!
A pre natal personal trainer or post natal personal trainer will likely have a pre and post natal fitness certification, and we're going to explain later why that's important. They know exactly how to help you move as comfortably as possible through pregnancy, ease the impact of labour, and get off to a flying start with your fitness once your baby comes.
How your pre natal personal trainer helps you get ready for baby!
A pre natal certified trainer helps you by creating tailored exercise plans that strengthen your core and pelvic floor muscles, essential for supporting your growing baby and preparing for labour. They’ll improve your flexibility and mobility, easing discomforts like back pain and swelling.
Pre natal personal trainers also focus on building your cardiovascular endurance to maintain stamina during labour. They educate you on proper body mechanics and posture to prevent strain and teach effective breathing techniques to manage pain during childbirth. They also incorporate relaxation practices, such as yoga and meditation, to help you manage stress and promote mental wellbeing throughout pregnancy.
Want to get started on your own? Check out our second-trimester workouts.
Why a pre natal personal trainer is essential for exercising safely during pregnancy
A pre natal personal trainer is important for safety because they ensure that the exercises and activities you are performing during pregnancy are appropriate and safe for both you and your baby.
They have specialised knowledge of how pregnancy affects the body and can tailor exercise plans to accommodate changes such as weight gain, shifting balance, and joint instability. This helps prevent common pregnancy-related injuries like back pain and joint strain.
Trainers also teach proper body mechanics and posture, reducing the risk of falls and other accidents. They’ll also monitor the intensity and type of exercises to avoid overexertion and overheating, ensuring the health and safety of both the you – the expectant mother – and your developing baby.
The NHS has a page on safe exercise in pregnancy!
How a pre and post natal personal trainer helps prevent diastasis recti
Diastasis recti is a condition commonly experienced by mothers, where the large abdominal muscles separate during pregnancy, leading to a gap in the midline of the stomach. This occurs due to the growing uterus pushing against the abdominal wall, combined with pregnancy hormones that soften connective tissues. Post-birth, many mothers notice a bulging belly that doesn’t seem to go away, which can be a sign of diastasis recti.
A certified natal personal trainer helps prevent diastasis recti by guiding you through safe core exercises that strengthen the transverse abdominis, the deep abdominal muscle crucial for supporting the growing belly. They will teach you proper techniques and avoid exercises that put excessive pressure on the abdominal wall, such as traditional sit-ups and crunches.
Post-natally, they focus on gentle core rehabilitation exercises to gradually close any abdominal separation, ensuring proper healing and preventing further strain. This targeted approach helps maintain abdominal integrity and function throughout pregnancy and recovery.
Check out these 6 exercises to prevent diastasis recti.
Summary
In a nutshell, having a certified pre and post-natal personal trainer is like having a fitness fairy godmother by your side. They ensure you exercise safely and effectively throughout your pregnancy and recovery. With their expertise, you’ll navigate physical changes, dodge injuries, and promote overall well-being, helping you feel your best during this exciting adventure of motherhood!
Check out our post on the power of exercise during pregnancy.
