The top 10 tips for fitness training during and after your pregnancy

Are you pregnant, or is your baby already here and you’re wondering which fitness training is best for you? Then you’ve come to the right place, we’ve put together the top 10 tips for your fitness training during and after your pregnancy.

1. At the beginning of your pregnancy – train normally, without increasing

If you are in the first 3 months of your pregnancy, then it is important here that you can usually continue to train as you did before the pregnancy. However, you should never do more than you did at the beginning of your pregnancy. If your body is used to training with weights, you can continue to do this as normal. In general, you should always listen to your body during pregnancy. If you feel weak and tired, the training can simply be canceled. A very good exercise during this time is, for example, deadlifts with light dumbbells.

2. Strengthen your back in the second trimester

If you are in the second trimester of your pregnancy, now is the time to strengthen your back. As your belly starts to grow, your back will take on a lot more stress. After the birth you will carry your baby a lot, which means a significant additional strain on your back. Use the time during pregnancy to build a strong back. A very good exercise during this time is called diagonal arm and leg raises in the bench position, which you can easily do at home. Good mornings with your arms crossed in front of your chest is also a great way to strengthen your back muscles.

3. Go for a lot of walks in the fresh air

Another tip during and after pregnancy is to walk a lot. During your pregnancy you will gain more stamina, which you can definitely use for the birth. After pregnancy you can go for a walk with your child. Find quiet paths, enjoy nature and fresh air.

4. The last 3 months of your pregnancy – train without weights

Try to exercise until the end of your pregnancy. However, pay attention to your body and don’t overexert yourself. Train your back, try to walk every day and strengthen your arms! Carrying your baby will require a lot of strength in your arms, especially your biceps. With resistance bands you can effectively strengthen your arm muscles.

5. Yoga for expectant mothers

Yoga is also very good for expectant mothers. The entire body finds rest, you train your back and feel much more relaxed afterwards. Yoga is not only very good during pregnancy, but also afterwards.

6. Train your pelvic floor and abdominal muscles

Give your body a few weeks after giving birth to start exercising again. If in doubt, consult your midwife or gynecologist as to when it is best to start again. Training your pelvic floor is a high priority for you.

7. Postnatal gymnastics

Many mothers decide to take a postnatal course immediately after pregnancy. As you can already see from the name, such courses ensure that the body regresses. You can also find some exercises online that you can easily do at home.

8. Less is more

After pregnancy, less is more. Start exercising slowly and only when you feel ready. You can then increase both intensity and volume from week to week.

9. Jog

After pregnancy, many women want to regain their old weight as quickly as possible. But this can take a while. In order to lose weight faster, many consider starting running again immediately. Please keep in mind that your body has to recede first and your pelvic floor has to be built up. As a general guideline, you can start jogging again around 3 months post-pregnancy. However, make sure that you have trained your pelvic floor intensively beforehand.

10. Train with the cross trainer

Training on the cross trainer is a very good option for you. Here you train your endurance as well as the strength of your legs and upper body. This way you can quickly bring your body back into the desired shape.