Benefits of Prenatal Exercise

Prenatal1As pregnancy progresses, and the uterus grows, a woman’s center of gravity begins to shift. Further, the pelvic floor takes on additional stress as the baby’s weight increases, and joints begin to loosen in response to hormones. All of these physiological changes make good posture, cardiovascular health, and strength crucial to a healthy and comfortable pregnancy. Poor posture during pregnancy can weaken the muscles of the back and torso, causing back pain and discomfort during pregnancy.

In addition to providing cardiovascular benefits, prenatal exercise  strengthens the abdominal muscles, which are needed to support the torso and maintain digestion. Prenatal exercise benefits include:

  • Back pain relief
  • Improved posture
  • Improved circulation
  • Increased energy and less fatigue
  • Decreased insomnia
  • Improved postnatal recovery

Prenatal Exercises also:

  • Allow a wide array of options for labor and delivery.
  • Lower blood pressure and blood sugar levels.
  • Decrease complications and shorter labors
  • Influence a woman’s emotional state during pregnancy by
  • Decrease incidences of anxiety, depression, and pregnancy-specific stress while in the first and second trimesters.

At UptiFit, we work with women in all stages of their pregnancy to ensure their exercises regimens are safely designed and executed.

Our Programs include:

  • Cardiovascular prenatal training which is a rhythmic movement of the large muscle groups that increases heart rate, burning calories, increasing endurance, improving stamina, and maintaining a healthy weight.
  • Prenatal Strength training focuses on specific muscle groups and may involve the use of exercises bands, or body weight exercises, such as Pilates and light weights that do not require women to strain when lifting.
  • Prenatal flexibility training, which is done both before and after a personal training session, is designed to prevent muscle soreness, promote relaxation, and increase circulation.

We utilize weight and non-weight bearing exercises (dependent on stage of pregnancy), to specifically strengthen the back, abdominals, hips and pelvic floor muscles, to assist in childbirth.

Benefits of Postnatal Training

The postnatal body has also undergone dramatic, significant changes. Postnatal exercises, which are aimed at strength training, flexibility training, and cardiovascular training, are focused on improving your physical and mental well-being while still caring for your healing, postnatal bodies. Postnatal exercises are designed to:

  • Restore muscle strength
  • Firm up the postnatal body, including the abdominal muscles
  • Promote weight loss
  • Improve mood and relieve stress
  • Increase energy level
  • Help prevent or alleviate postpartum depression.

Upon post-pregnancy return to exercise, we work with you to help you lose those extra pounds by gradually increasing the intensity of your workouts to help rebuild your strength, stamina, and overall cardiovascular conditioning.  Our personal trainers also specifically work to help you rebuild your abdominal wall and pelvic floor.


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