Are You Pregnant and Do You Lift Your Older Child Up?
29th June 2021
“You should stop going to the gym when you’re pregnant”.
“You should not lift weight whilst you’re pregnant”
These are just a few kind warning I have been told during the last few months.
Well, I do lift Teego (5.5 yrs old) and Pixie (3.5years old) up and I do carry them.
If you have a straight forward, healthy pregnancy, then it is safe to carry on exercising, and even to lift weigths.
It’s better to be strong, be able to lift and carry weights (a toddler or your shopping bag..) when you’re pregnant than injure yourself just from picking up the washing basket.
Strength training increases the amount of strength your muscles and bones have and what they’re able to endure. This can help with pregnancy and, eventually, life with a newborn and recovery after giving birth.
How to do it safely, here is our guidance:
1. Don’t over-exert yourself or strain too much.
Training and weightlifting are safe, but this is not the time to beat your personal best. Lift leighter weigths or do bodyweight exercises. It’s also important not to overheat yourself, because that can be dangerous for the baby. Wear thin layers of clothes, so you can remove them as you warm up.
2 . Drink fluids.
Dehydration can raise your body temperature, so have a drink of water before you start and during your workout. Keep a bottle of water close by, and take regular sips.
3. Do a longer warm up and stretching.
Relaxin is already present in your body that makes your ligaments looser, be mindful of this!
4. Avoid lifting weights while lying on your back after the first 12 weeks of your pregnancy. Do these exercises on an incline bench.
5. Do exercises for your arms in a seated position
(sitting on an exercise ball, chair or bench) – this will help putting less pressure on your pelvic floor.
6. Ask for professional help.
Find a fitness instructor/personal trainer/ gym staff who is trained to work with pregnant clients.
We are always happy to answer your questions! Just click here
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