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Exercise during pregnancy? We help you get started!

Many may now believe that exercising during pregnancy leads to an earlier delivery and can also cause negative impacts on childbirth, but according to Norwegian guidelines explained in the article by NHI - maintaining or starting physical activity without negative effects on childbirth and that it seems to halve the risk of premature birth.

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Physical activity is good for both you and the baby

When we say physical activity and exercise, we are not referring to hard physical labor that can be perceived as monotonous, prolonged, and static movements. This often leads to negative consequences even for those who are not in a vulnerable process like pregnancy. Physical activity and training are meant to be varied and not prolonged, and it is the person performing these activities who has control over the whole process and can take breaks whenever they wish.

For a little more motivation to get started, why not invest in some comfortable leggings that fit well during pregnancy.

Also check out the collection of our leggings suitable for pregnancy! You can read more about them here.

If you are approaching your delivery time, take a look at our article that deals with the postpartum period.

How active should you be

During pregnancy, it is recommended to perform physical activity for at least 30 minutes every day, but you do not have to start a specific program or anything similar. The most important thing is that you move regularly and with enough effort to raise your heart rate, and not sit for too long at a time.

Those who have been active before becoming pregnant can enjoy the good news that they can continue as they did before with some precautions, of course. And those who are contemplating exercising during pregnancy should gradually increase their activity level.

  • If you have previously been very active and are used to heavier lifting, limit yourself to more moderate exercises and lighter weights.
  • Avoid anything that may cause a significant increase in abdominal pressure.
  • Avoid running and jumping during pregnancy, and try cycling, dancing, or swimming. These are exercises that will train the pelvic floor and help prevent, for example, urinary leakage.
  • Avoid activities where you might risk falling or taking hard hits to the abdomen; and also avoid diving as pressure changes can have a negative effect on the fetus.
  • When it's too hot or when humidity is high; don't train too hard and stick to more moderate exercises.

If you are in a risk group for premature birth or have previously had multiple miscarriages, you should consult your doctor or midwife for more tailored advice.

Exercise in the first trimester

Focus areas: Strength, endurance, and rest

This corresponds to the first 12 weeks of pregnancy, and the condition varies from person to person. Some experience side effects such as extra nausea and fatigue during this period, so it may be wise to take this into account. You can exercise much like you did before pregnancy, but only train if it gives you energy. It's important to get enough rest.

Start with pelvic floor exercises already in the first trimester. Some may struggle with low blood pressure, so make sure to drink enough water and stand up slowly. Small and frequent meals are advisable to reduce nausea.

Exercise in the second trimester

Focus areas: Endurance, strength in back and glutes, stretching, rest, and pelvic floor

In the second trimester, it's important to prioritize exercises that make you happy, but focus preferably on the back, glutes, and pelvic floor. It may also be wise to do a bit of arm training as you have a lot of carrying ahead. Avoid exercises that cause pain and discomfort, such as single-leg exercises, as this can worsen pelvic joint pain if you are dealing with it.

Be careful not to do exercises where the stomach "protrudes like a triangle," which indicates that the exercises you are doing are too heavy and activating incorrectly. Pay attention to any urinary leakage, and practice pelvic floor exercises daily.

Exercise in the third trimester

Focus areas: Daily movement, short and gentle strength sessions, labor preparation exercises, and rest.

In this trimester, the most important feature of training is to give you energy! Focus on movements that are good for both body and mind, and spare the pelvic floor by avoiding too high activation. Here, "a little is better than nothing" is an important mantra to get through your training routine. Don't overdo it. Be kind to yourself and get enough rest. After all, you have the greatest workout of your life coming up.

Diverse activity

As mentioned earlier, you should try to be active for at least 30 minutes each day. Diverse activities with strength and endurance training will get you far, and you don't have to sweat and be completely out of breath after each session to achieve a positive effect.

It is sufficient when you notice that you are getting warm and that you are breathing a bit heavier than usual, but at the same time have the ability to communicate while you are at it. If you wish to push a bit more, just be attentive to various signs your body may give in the form of pain or discomfort - as soon as you notice it, stop.

For those who do not wish to do lifting or similar; you can look for opportunities to exercise through daily chores. For example, take the stairs, walk or ride your bike where you need to go unless it’s too far. The most important thing is that you do not sit too long at a time and if you notice it, take short breaks where you move around or do some exercises.

A workout program during pregnancy may look like this

Remember that individual endurance varies, and you should not feel pressured to perform a certain amount or stick strictly to the program, listen to your body and take the rest you need! It is also important to consider which exercises are suitable for you in the trimester you are in.

  • Lunges

Stand with your feet together and place your arms at your sides. Lift one leg and fall forward. When your leg hits the ground, slow down the movement until your body is in a deep position. Push off and return to the starting position.
10 repetitions and 2 sets.

  • Supine pelvic lift

Lie on your back with knees bent and feet on the floor. Cross your arms over your chest. Contract your glutes and lift your pelvis and lower back off the ground. Hold this position for about 5 seconds before returning to the starting position and resting equally.
10 repetitions and 2 sets.

  • Kneeling push-up

Stand on your knees with a stable body. Have more than shoulder-width distance between your hands. Lower your body towards the ground and push yourself back up again, without bending at the hips.

10 repetitions and 2 sets.

  • Squats

Stand with your feet shoulder-width apart. Bend down to about 90 degrees at the knees and push yourself back up again. Remember to keep your back straight and your gaze forward. In the third trimester, the exercise can be done with your back against the wall if it feels relieving and comfortable for you.

15 repetitions and 2 sets.

Also check out: Exercise after childbirth

Preventing urinary leakage

The pelvic floor consists of the muscles that support the organs in the lower abdomen and prevent the possibility of us leaking urine or when we wish to control the air that we sometimes store in our rectum.

It may be harder for some to *find* the right muscles that control this. A simple way to find out is to do a small exercise next time you are sitting on the toilet - try to stop the stream when you urinate. Once you have managed to identify which muscles need to be trained, we move on to doing another exercise often referred to as kegels.

Pelvic floor contraction

Stand with your legs apart and hold one hand under the vagina and urethra. When you manage to do it correctly, you should feel the skin lift up and away from your hand when you tighten the muscles and the skin will fall back down when you release. An important point to mention is that you should release between each contraction and not push or press downwards.

It may also be helpful to make a small visit to a physiotherapist for examination, advice, and guidance on this, so you consciously learn the correct technique.

Preventing back pain during pregnancy

Yoga for pregnant women can be a better treatment activity than exercise. Many pregnant women may struggle with back pain during pregnancy, and it can be challenging to know how to handle it. Yoga has been shown to be very effective for back pain whether you are pregnant or not. Yoga helps improve posture in a calmer and more gentle way than strength training, which may be why it is so effective in combating back pain.

Read also: Injury prevention training

Pregnancy Leggings

We have a specific training leggings that are perfect for use during pregnancy. The leggings are made from ribbed material, have a high waist, and are designed with your comfort in mind throughout your workout. Therefore, the pregnancy leggings go over the belly and do not slip down during the workout.

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