Prenatal Movement

MOVEMENT FOR EACH TRIMESTER

There are four main stages of pregnancy; first trimester, second trimester, third trimester and postnatal. The body makes adjustments throughout each stage to support the growing baby in preparation for birth. Staying active and strong through each stage is essential to support your physical and emotional health through your pregnancy, delivery and postnatal recovery.

Our bodies are changing through each trimester, which impacts how we move. Let’s dive into each trimester to take a closer look at what our bodies are doing, and how we can support them through movement.

First Trimester (wks 1-12)

While some mothers do not have visible changes, our body is already preparing for birth. The hormone relaxin begins to release, impacting our joints, tendons and muscles. You might start to feel more movement and mobility in your joints, along with instability and weaknesses. 

During this stage, it is important to find your mind-body connection and check in with how you are feeling. Avoid movements which spike your heart rate or make you feel unstable.

Focus on:

  • Abdominal connection.
  • Strengthening your hips and legs.
  • Gentle stretches to address imbalances early in the pregnancy.  

Try this workout:

Second Trimester (wks 13-28)

By this stage you might start to feel better – your nausea might ease and energy levels should increase. Keep in mind everyone will follow a different pregnancy journey. You might start to see more physical changes in the body. 

Your pelvis will continue to forward forward and your spine is extending, preparing your body for childbirth. You might start to experience pain and discomfort in your spine and hips. Be mindful of any movements that will spike your heart rate and reconnect with your breathing. As your baby grows, your lungs are restricted.

Focus on:

  • Breathing and connecting the abdominals.
  • Strengthening your hips, back and shoulders.
  • Mobility in lumbar spine.

Try this workout:

Third Trimester (wks 29- delivery)

As you prepare for birth, movement and strength is essential. It will help to reduce pain and discomfort, and support your health and energy levels. Your baby is growing and becoming more active, which might impact your sleep, breathing and ability to move. 

Focus on:

  • Breathing and connecting abdominals.
  • Stability in pelvis and hips.
  • Opening the chest and strengthening the back.

Try this workout:

Prenatal Movement

Guide to Prenatal Movement

Welcome to Fluidform for prenatal – your safe and effective guide to maintaining your strength and pelvic stability for the duration of your pregnancy. I will keep you feeling active, strong and confident as your body prepares for childbirth, and through to your postnatal recovery. 

Within my prenatal program, we work through a variety of positions. Discover why we do these and how you will benefit from these movements. This blog post will dive into the following:

  1. Movements
  2. Small Equipment
  3. How to challenge yourself
  4. How to lighten the load

MOVEMENTS

  1. Lunge 

Imbalances through our pelvis are often the cause of pain and discomfort during pregnancy (even walking can be uncomfortable and painful). Your pelvis is more mobile during pregnancy (helps with the adjustment of your spine and pelvis as you prepare to give birth). Holding and practising your lunge position helps to strengthen the muscles supporting the pelvis and hips.  

  1. 4-point kneeling

In this position, your deep abdominals are active and engaged, working against gravity to contract and support your baby. Strengthening and maintaining this engagement throughout your pregnancy helps with your delivery and postnatal recovery. This position helps to regain length and mobility through your spine and helps to strengthen your upper back and shoulders. As your chest grows and we prepare our bodies for lifting and carrying your baby, the position and strength of your upper spine and shoulders is very important.

  1. Low-lunge (kneeling on one leg, with your other leg bent to 90 degrees)

This is a safe and supported position, where you will feel an opening through the front of your hips while activating your hips and pelvis to help stabilise. As your body changes and moving becomes more difficult, this position maintains strong hips and legs to support you getting down and up from the ground.

  1. Sidelying

Despite not actively working your abdominals, it is important to challenge them through various safe positions to help with engagement and connection as your belly grows. Side lying is a supportive position to improve your postural alignment from your pelvis through your spine. This also helps to strengthen and mobilise your hip joints, ensuring balance through your pelvis and legs.

Next, we explore the small equipment we use to maintain your strength and stability.

EQUIPMENT

  1. Theraband 

Allows you to control the tension and difficulty to suit your own needs. The open-ended theraband allows you to work through a greater range of movement than a closed resistance band.

  1. Swiss ball

Challenges and improves mobility through your spine and pelvis. The softness of the ball allows gentle, supported movement as you rock through the pelvis, seated on the ball. In this position, your core and pelvis are working to help stabilise. 

The swiss ball is used to support you, bringing you up off the ground and working in an elevated position. The instability of the ball requires you to stabilise through your shoulders and core (abdominals and obliques).

  1. Small ball 

Positioned at the base of your spine in a roll back movement, the small ball provides feedback as your pelvis moves back into the ball, which helps to contract the lower abdominals. Placed between your thighs, the small ball provides feedback and connection between your legs, which helps to engage your inner thighs.

Now you have an understanding on the movements we do and the equipment we use to maintain your strength during your pregnancy, let me show you to have add challenge to your workouts.

First and foremost, it is important to listen to your body and move safely to protect yourself and your baby. If anything feels wrong or painful, pull back, reset your body, inhale and as you exhale begin to move again, staying aware of where you feel tension, what feels good and what you need to avoid.

CHALLENGE

Here are three tips to increase the intensity of your workouts and continue to challenge yourself.

  1. Wear ANKLE WEIGHTS during all workouts to add load and challenge your joints.
  2. Perform arm sequences in a small SQUAT POSITION, to challenge your glutes and coordination.
  3. Add a 10 second STATIC HOLD to your lunges and leg lifts to fire your stabilising muscles.

Are you a beginner, or finding it difficult to keep up with the exercises? That is completely fine. Here are my tips to lighten the load:

Above all, it is important that you feel safe and are working within a comfortable range of movement. If you need to lighten the load:

  1. Remove your ankle weights.
  2. Work with lighter bands for less resistance.
  3. Take rests during the workout.

Tip: Any exercises that combine upper and body movements, do them separately.

It is important that you feel safe and are working within a comfortable range of movement.

Prenatal Movement

STRETCHING FOR PREGNANCY

Are you experiencing tightness through your neck, chest, hips?

During pregnancy, your body releases hormones that make your joints more mobile. This mobility helps with the adjustment of your spine and pelvis as you prepare to give birth. Just one of the amazing changes your body undergoes as you prepare for childbirth.

As your body adjusts, you may find that your muscles start to tighten. It is important to stretch these muscles, to release tightness, while not straining your joints.

As you move through your pregnancy, the range of movement in your joints will reduce. I recommend slow and gentle stretching. Avoid moving your joints through extreme ranges. Focus on opening the neck, chest and upper back, along with your lower back and inner thighs.

TRY THIS EXERCISE

Side lying chest openers – These are a safe and comfortable position for all expecting mums that you can do morning and night. 

  1. Lay on your side, with your bottom arm supporting your head, fingers interlocked behind your head and elbows in front of you. 
  2. Bend your legs in to give you a bit more stability in the position. 
  3. Inhale to prepare and as you exhale open your top elbow, rotating your head and top rib towards the back of the mat. 
  4. Keep your hips, knees and feet stacked to increase the stretch through the side of your body. 
  5. Hold this open position for an inhale, find expansion through the ribs and a nice stretch through your shoulders and chest. 
  6. As you exhale, bring your rib, head and elbow back to the stacked position. 
  7. Repeat this movement three times on each side.

Challenge, Movement, Postnatal Movement, Prenatal Movement

Fluidform Your Body 2.0 Handbook (Pre & Postnatal)

Are you pregnant, or postnatal and looking to Fluidform Your Body?

Fluidform Your Body 2.0 is a 6-week movement and nutrition challenge – available to everyone! Whether you are pregnant, postnatal or recovering from an injury, this challenge is for you.

Each mini challenge will include a Beginner and Int-Adv calendar. You can follow along these challenges or continuing reading below to find out how to create your own 6-week calendar.

WHAT DO I START?

  1. To participate in Fluidform Your Body 2.0, you must register before July 17th with your first submission. This includes three images and a supporting message.
  2. All participants are required to complete three submissions over the duration of the challenge – upon registration, halfway through the challenge and upon completion.
  3. All participants are required to complete a minimum of 20 minutes of Fluidform a day, five days a week, for six weeks. Three mini challenges will be released throughout the 6 weeks. You have the option to follow these challenges or create your own 6-week calendar of workouts.

If you are pregnant, postnatal or recovering from an injury – the second option is for you!

FLUIDFORM YOUR BODY 2.0 FOR PRENATAL

Preparation – In the lead up to Fluidform Your Body 2.0 launching on July 18th, prepare your body with the Bump & Glow prenatal challenge. This will build up your strength and pelvic stability to prepare your body for 6 weeks of Fluidform.

Movement Challenge – Choose from existing prenatal challenges or search prenatal workouts to create your own 6-week calendar. You can find our full range of prenatal challenges here and prenatal safe workouts here.

Nutrition Challenge – Support your movement journey with a pregnancy safe meal plan. Discover which nutrients are most important to fuel your body during pregnancy over on the Journal.

Remember, your body is experiencing incredible change and growth. Listen to your body, move with these changes and adjust your movement routine accordingly. We are here to support you every step of the way.

FLUIDFORM YOUR BODY 2.0 FOR POSTNATAL

Preparation – In the lead up to Fluidform Your Body 2.0 launching on July 18th, prepare your body with your 21-day Personalised Program. This has been designed for you and your body, as you rebuild your strength and alignment postpartum. If you need your program reset, get in touch here.

Movement Challenge – Choose from existing postnatal challenges or search postnatal workouts to create your own 6-week calendar. You can find our full range of postnatal challenges here and postnatal safe workouts here.

Nutrition Challenge – Support your movement journey with a breast and bottle-feeding safe meal plan. Discover which nutrients are most important to fuel your body postpartum over on the Journal.

We know the thought of exercising whilst you’re breast or bottle-feeding comes with some nerves, uncertainties and fear. Whether you are an active person or not, you may feel pressured around if and how you should be moving. The most important thing is for you to understand the effects of exercising while feeding, and finding movement that feels right for you. Find out more about Fluidform for postnatal mummas on the Journal.

Over the next few weeks, it is important to work hard to prepare your body for the 6-week challenge ahead. This challenge requires commitment, consistency and dedication to transform your mind and Fluidform your body.

Love, Kee x

Prenatal Movement

BUMP & GLOW!

PRENATAL CHALLENGE

Your body is going through a journey of incredible change and growth. During this time, it is important to build and maintain your strength to prepare your body for birth. My latest prenatal challenge takes my prenatal program to a new level, giving you a complete understanding of how your body moves while pregnant, and the changes your body is going through.

Throughout this challenge, I want you to become in tune with your body – listen to what it needs, move with your body as it changes and build the physical and mental strength to take you through childbirth and into your postnatal recovery. 

During your pregnancy, movement may seem daunting! Which is why my prenatal program is designed to guide you through pregnancy safe workouts for each trimester. For the first time on Fluidform, I will introduce you to Jenny, to show you the accurate positions and movements on a pregnant body.

WHAT IS THE PRENATAL CHALLENGE?

A 4-week calendar of pregnancy safe workouts to keep you motivated and moving through each stage of your pregnancy. This specialised program will guide you through pregnancy safe workouts to support you and your changing body. Feel safe and supported every step of the way. 

The Prenatal Challenge is available for all Fluidform members. My specialised prenatal and postnatal programs are included as part of your Fluidform subscription. There are no extra fees to join the Prenatal Challenge, beyond your monthly subscription. All new sign ups receive a free equipment pack, shipped worldwide. 

You can find the challenge under Challenges > Prenatal. Save it to your ‘Favourites’ for quick access.

WHAT DOES THIS CHALLENGE INVOLVE?

The Prenatal Challenge will introduce a 4 week calendar with a combination of pregnancy safe workouts to keep you motivated and moving through each trimester.

WHAT WILL I RECEIVE?

  • 4-week workout calendar (printable & digital)
  • Ongoing support and guidance from our team of qualified senior instructors
  • Access to our global community on Facebook

As a Fluidform member, you will receive a free equipment pack upon signing up to create the ultimate in-studio experience, at home.

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 220 workouts, challenges, recipes and meal plans 
  • A Personalised Program based on your individual needs and goals
  • Recommended workouts and challenges targeting you and your body 
  • Support from our team of qualified senior instructors
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Ankle weights (optional)
  • Swiss ball
  • Hand weights
  • Theraband

Your Fluidform equipment pack is shipped FREE to all members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Join our dedicated Prenatal & Postnatal Facebook Group for updates and insights into the challenge. We will be providing workout specific information, alternatives, advice and support. Beyond this, our closed Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day.

FOCUS ON

  1. Set-up position – You should feel strong and aligned from the crown of your head to your toes, before every movement.
  2. Breathing – As you exhale, think of hugging bub in your belly to connect your deep abdominal muscles. These will support movements and everyday function.

PREGNANCY-SAFE MEAL PLAN

Support your movement challenge with a pregnancy safe meal plan. Find this over on our Nutrition platform.

The food we eat while pregnant affects not only our own health and wellbeing, but the health of our developing bub. As mothers, we want the very best for our little ones and preparing delicious and nutritious food not only provides nourishment but can also help us feel more connected to our growing baby.

There are key nutrients that play an important role during pregnancy and many that have increased demands during this time.

Movement, Prenatal Movement

The Importance of Exercise in the Preconception Period

By Georgia Hartmann
Naturopath, Nutritionist & Women’s Health Expert

When it comes to optimising fertility and preparing for pregnancy, there are numerous factors that must be considered一alcohol, caffeine, sugar and trans fat consumption, sleep quality, stress management, nutrient status, underlying health conditions, smoking, exposure to endocrine-disrupting chemicals, weight, the list goes on…

One factor that we can all start prioritising today is regular exercise. Not only is exercise beneficial for reducing the risk of 40 chronic health conditions including type 2 diabetes, cardiovascular disease, and cancer, but it is also incredibly beneficial in balancing hormones.[1-2]

Here’s an insight into exactly how.

Exercise helps to balance hormones associated with excess weight
It is well known that carrying excess weight increases the risk of infertility and miscarriage. We also know that moderate exercise influences IVF outcomes. A recent meta-analysis found a 1.96-fold increase in clinical pregnancy rate and 1.94-fold increase in live birth rate in physically active women compared with physically inactive women. The effect is due to the positive influence of exercise on insulin sensitization and ovarian function. Influencing levels of insulin is incredibly important in those carrying excess weight as this hormone is commonly elevated. [3-4]

Exercise helps to balance hormones associated with high stress
Elevated, uncontrolled stress is associated with infertility, cycle irregularities, poor sperm quality, and miscarriage risk. It can be challenging to find time to exercise when you are feeling stressed and overwhelmed. However, this is the perfect time to do so. What we know about stress is that it is associated with increased production of cortisol, one of our stress hormones. Research consistently shows us that regular exercise reduces cortisol levels. And if you have exercised prior to entering a stressful situation, your cortisol levels are much lower─ meaning you are able to cope with stress more. A recent study of almost 400,000 individuals also found that those who had a physically active lifestyle had around 60% lower risk of developing anxiety─again, through the positive impact of exercise on our stress hormones. [5-7]

Exercise helps to balance hormones associated with poor sleep
Sleep not only affects hormonal balance, but also sperm function and IVF outcomes. While approximately 30% of the general population experience sleep troubles, a readily-available, non-pharmacological therapy without side effects is regular exercise. Recent randomized controlled trials have confirmed that exercise reduces insomnia severity, and improves ability to fall asleep, stay asleep, and overall sleep quality. From a fertility standpoint, we know that both female and male fertility, as well as IVF outcomes may be affected by short sleep duration and shift/night work schedules. In order to have adequate levels of our sleep-promoting hormone, melatonin, exercise is best performed in the morning rather than afternoon or evening.[8-10]

Exercise helps to balance hormones associated with reproductive conditions
Regular exercise is increasingly being recommended to manage a range of chronic health conditions including painful periods and endometriosis. While some research suggests exercise can exacerbate painful symptoms in women with endometriosis, a recent study assessing endometriosis self-management strategies during the COVID-19 pandemic reported that exercise undoubtedly has an overall positive impact on well-being.[11]

In the case of polycystic ovary syndrome (PCOS), which is a leading cause of fertility difficulties among reproductive-aged women, exercise has shown beneficial effects on lipid profiles, waist circumference, blood pressure and fasting insulin. It has also been shown to balance hormones, particularly androgens and oestrogens. [12-14]

So, if you are considering conceiving, now is the time to prioritise regular exercise.

References:

[1] Ruegsegger, G.N., et al.

Health Benefits of Exercise. Cold Spring Harbour Perspectives in Medicine, 2018. 8(7). PMID: 28507196.
[2] Ennour-Idrissi, K., et al. Effect of physical activity on sex hormones in women: a systematic review and meta-analysis of randomized controlled trials. Breast Cancer Research, 2015. PMID: 26541144.
[3] Harrison, C.L., et al. The Role of Physical Activity in Preconception, Pregnancy and Postpartum Health. Seminars in Reproductive Medicine, 2016. 34(2). PMID: 27169984.
[4] Rao, M., et al. Maternal physical activity before IVF/ICSI cycles improves clinical pregnancy rate and live birth rate: a systematic review and meta-analysis. Reproductive Biology and Endocrinology, 2018. 16(1). PMID: 29415732.
[5] Khaled, K., et al. Perceived stress and diet quality in women of reproductive age: a systematic review and meta-analysis. Nutrition Journal, 2020. PMID: 32859204.
[6] Wood, C.J., et al. Physical fitness and prior physical activity are both associated with less cortisol secretion during psychosocial stress. Anxiety, Stress and Coping, 2018. 31(2). PMID: 29037088.
[7] Svensson, M., et al. Physical Activity Is Associated With Lower Long-Term Incidence of Anxiety in a Population-Based, Large-Scale Study. Frontiers in Psychiatry, 2021. PMID: 34566716.

[8] Caetano, G., et al. Impact of sleep on female and male reproductive functions: a systematic review. Fertility & Sterility, 2021. 115(3). PMID: 33054981.
[9]
 Banno, M., et al. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ, 2018. PMID: 30018855.
[10] Carlson, L.A., et al .Influence of Exercise Time of Day on Salivary Melatonin Responses. International Journal of Sports Physiology and Performance, 2019. 14(3). PMID: 30160559.
[11] Leonardi, M., et al. Self-management strategies to consider to combat endometriosis symptoms during the COVID-19 pandemic. Human Reproduction Open, 2020. PMID: 32509977.
[12] Benham, J.L., et al. Role of exercise training in polycystic ovary syndrome: a systematic review and meta-analysis. Clinical Obesity, 2018. PMID: 29896935.

[13] Shele, G., et al. A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome. Journal of Functional Morphology and Kinesiology, 2020. 5(2). PMID: 33467251.
[14]
 Smith, A.J., et al. The Effects of Aerobic Exercise on Estrogen Metabolism in Healthy Premenopausal Women. Cancer Epidemiology, Biomarkers & Prevention, 2013. 22(5). PMID: 23652373.

About the author:
Having been diagnosed with Premature Ovarian Failure two years prior to conceiving her first child naturally, Georgia’s passion lies within helping women overcome their hormonal imbalances through the blend of conventional and complementary medicine. For additional support, you can contact Georgia via:

IG: georgiahartmann_naturopath

W: www.georgiahartmann.com

E: hello@georgiahartmann.com

Prenatal Movement

Fluidform For Prenatal Mums

Congratulations, you’re expecting a baby! There’s no secret your body is about to go through some impressive changes. You’re creating a human inside of you and while you’re busy doing everything possible to help your little one thrive, it’s important to look after yourself as your body grows too.

Throughout each trimester your body will continue to change structurally and as your bump gets bigger and bigger your centre of gravity will shift. Your pelvis will also tilt, giving you an increased curve in the lower spine, your head and neck will be at the mercy of your ever-changing boobs, you’ll notice an increase in ligament laxity and you’re chances of succumbing to flatter feet and hyperextended knees also increases. There’s a lot going on, but remember this is different for everyone.

It goes without saying, Pilates is the most effective form of exercise for pre- and post-natal clients. Sure, it’s a great way to safely (key!) maintain your fitness, but it also places a heavy focus on good posture, abdominal strength and pelvic floor strength.

But that’s not all… any good Pilates instructor worth their weight in pre-natal knowledge will also be mindful of targeting the areas that soon-to-be-mummas will desperately need once bub is born. We’re talking, strengthening your glutes, quads and arms — because you’ll need them to lift, carry and nurse — and stretching, by working on opening through the chest and lengthening through your obliques. With all of that in mind, any thoughtfully prescribed program should help to keep you feeling energised throughout your pregnancy and help to reduce any niggles that might present themselves the closer you get to giving birth.

What you need to know about Pilates and your first trimester

  • Expect to feel tired and nauseous 
  • At this point you might notice a release of relaxin that can cause laxity in your joints
  • You can undertake Pilates as normal, but if you find lying face down uncomfortable — don’t do it! — tell your instructor

What you need to know about Pilates and your second trimester

  • Do not undertake any exercises that require you to be lying face down
  • Your instructor will program more squats and leg and footwork exercises during this trimester
  • Your centre of gravity will undergo more changes
  • Any abdominal exercises will be reduced in intensity

What you need to know about Pilates and your third trimester

  • Things are about to get a little more uncomfortable as your body gets bigger
  • Of course, you can’t do any exercises that require you to be face down — your instructor will know this — and getting up and down off the floor will be a challenge
  • You’ll find you will fatigue faster
  • Your Posture will continue to be compromised
  • Ensure your heart is positioned higher than the baby’s when exercising, this means avoid lying on your back for extended periods

The abdominal focus will shift to your pelvic floor — something that will come in handy when the time comes

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