The Iconic Edition
Advice
|24 Aug|4 mins

Let’s Work It Out Baby

Bub on board? We check in with an expert for the do’s and don’ts of prenatal exercise.
Elle Glass
24 Aug
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So you’ve got a baby on board but still want to break a sweat? To sus out the do’s and the don’ts of pregnancy training, we hit up Lean Bean Fitness’s Lizzie Bland. A specialist in female fitness, she trained in pre- and post-natal exercise to help those around her.

“So many of my friends and clients were getting pregnant, and they wanted to know how they could keep fit during pregnancy,” she says. “Many of the exercises derive from pilates and we have a strong focus on strengthening weaker muscles as well as stretching the tighter ones.”

So, how to best maintain your fitness while pregnant?

“Moderate exercise most days is really good for mental health, energy levels, posture and stress relief throughout pregnancy,” says Bland. “It’s important to develop muscles that assist in labour and strengthen up the back body to improve posture from growing anterior load … That is, the baby!”

Advice
|24 Aug|4 mins

Let’s Work It Out Baby

Bub on board? We check in with an expert for the do’s and don’ts of prenatal exercise.
Elle Glass
24 Aug
Share:

So you’ve got a baby on board but still want to break a sweat? To sus out the do’s and the don’ts of pregnancy training, we hit up Lean Bean Fitness’s Lizzie Bland. A specialist in female fitness, she trained in pre- and post-natal exercise to help those around her.

“So many of my friends and clients were getting pregnant, and they wanted to know how they could keep fit during pregnancy,” she says. “Many of the exercises derive from pilates and we have a strong focus on strengthening weaker muscles as well as stretching the tighter ones.”

So, how to best maintain your fitness while pregnant?

“Moderate exercise most days is really good for mental health, energy levels, posture and stress relief throughout pregnancy,” says Bland. “It’s important to develop muscles that assist in labour and strengthen up the back body to improve posture from growing anterior load … That is, the baby!”

@bloomberri in action.

Get stretching

It’s important, says Blank, to stretch those muscles that your pregnancy is fast tightening up. Pay special attention to your hip flexors, lower back, chest and neck.

If – prior to pregnancy – you were very active, it’s fine to continue as normal, with some slight adjustments. “Pregnancy, though, is not the best time to start something brand new, such as running,” warns Bland.

First up, the do’s:

The safest exercise, advises Bland, is swimming, walking and strength training. You can run, if you were a runner before baby, and you can cycle too – restrict this last one to your first trimester.

And the don’ts:

Bland tips you avoid any kind of supine exercise for long periods as it puts pressure on your vena cava and creates a disruption of venous return. Also off your list: contact sports and hot yoga.

For your pre-workout

Warm up thoroughly with repetitive, dynamic movements such as arm circles and bum kicks, squats.

And your workout

Bland shares a specially-designed barre/resistance circuit for you ladies:

  1. Plie, holding barre or chair x 10 (2 seconds down, 2 seconds up)
  2. Lunges x 10 (2 seconds down, 2 seconds up)  pulse at bottom after 10th before changing legs
  3. Push-ups on knees x 10
  4. On all fours, donkey kicks (lead with heel, send one leg directly behind squeezing bum cheek on extension) x 15 each leg

And, repeat, times three.

01 / 04

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Elle Glass
Writer
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