Pregnancy Workouts, Frequently Asked Questions:

I’M PREGNANT, CAN I ONLY DO THE WORKOUT WITHIN THE PREGNANCY WORKOUT SERIES?

No, not at all. Other Move it Mama workouts available on the LIVE timetable and in the website workout library can be modified to suit someone who is pregnant. If you aren’t confident or aware of what considerations or modifications you should be taking whilst pregnant, we recommend completing the pregnancy series to learn for yourself how you can safely participate in other workout types. Modifying workouts such as back to basics, strength and loaded means you can safely add more variety into your exercise regime - just make sure you know how to modify first (you’ll get a good gauge on this as you progress through the pregnancy series).

AT WHAT STAGE OF PREGNANCY ARE THESE WORKOUTS SUITABLE?

All workouts within the pregnancy series are suitable for any stage of pregnancy. If in the earlier stages of pregnancy, you might find yourself wanting to go faster, push harder, etc. If you find the pregnancy workouts too easy, learn about the modifications and adaptations and feel free to modify our other LIVE workouts (back to basics, strength and loaded). Modifying HIIT, box jam and yoga is possible however is a little more challenging to adapt in all.

WHAT EQUIPMENT DO I NEED?

No equipment is required for the pregnancy workouts however it is recommended to have an incline handy.
An incline is often used when performing exercises in plank position to help alleviate and/or better manage abdominal pressure, as well as pressure to the pelvic floor.

AT WHAT STAGE DO I NEED TO USE AN INCLINE?

Everybody will be different as to when they should modify exercises to an incline. Some people may be in their first trimester and feel the need to do so, while others may get to the third trimester and still feel fine working to the floor.

The main reason for moving exercises from the floor to an incline is to help in better managing and distributing intra-abdominal pressure. That is, to alleviate the weight bearing down on a likely compromised core. In plank position you might find yourself holding your breath and straining, which we really want to avoid. The correct breathing mechanics can help to better manage intra-abdominal pressure but oftentimes it’s a case of removing some of the weight with the help of an incline. Advice currently states that from 16 weeks pregnant people should use an incline, however we preface this with the fact that everyone is different and you need to really tune into how you’re feeling.

SO HOW DO I KNOW IF I NEED TO USE THE INCLINE THEN?

One sign of not managing the core pressure is abdominal coning or doming; that is when a peak/ridge forms down the middle of your stomach. Coning or doming isn’t always problematic, however it can be a sign that the exercise is too strenuous for you and/or that your core is struggling with the pressure - therefore, an incline is advised.

THERE IS VERY LITTLE IMPACT IN THESE EXERCISES, WHY?

While some people are fine to jump and bounce around when pregnant, our approach is a little more cautious. It might feel fine to be doing high impact exercises throughout a pregnancy, but we don’t know what issues this may cause in future (even 10-30+ years down the track).

We therefore programme very little impact into our pregnancy workouts (and believe in removing impact if doing other Move it Mama workouts) as to better look after our pelvic floor and core unit. The pelvic floor is under significant pressure during a pregnancy and we believe there is no need to add further impact and stress to it through high impact exercise.

CAN I HUFF AND PUFF IF EXERCISING WHILE PREGNANT?

Yes!! You can absolutely push yourself and go hard with exercise through pregnancy. There are two points we’d make when gauging how hard is too hard.

The Talk Test - when exercising whilst pregnant, you more or less want to be able to hold a conversation. So, if you find yourself gasping for breath so much that you cannot talk when exercising, this is a sign you’re perhaps pushing a little too hard.

The rate of perceived exertion - think of a scale of 1 - 10. 1 being sedentary and barely moving, 10 being puffing and heart jumping out of the chest type exercise. When exercising whilst pregnant, the recommended max intensity is to sit at around a 7-8/10 on that scale.

ONCE I’VE HAD THE BABY, WHAT SHOULD I DO?

You should absolutely start back with the 12 Week Postpartum and Core Program, which has been written alongside pelvic health physiotherapist Anna Thompson.

In fact even while pregnant, the first half of this programme (before the intensity is increased) is highly recommended. The diaphragmatic breath and core work that proceeds every workout is really beneficial to do whilst pregnant.

If you have any other questions, you're welcome to email jess@moveitmama.co.nz.