1st Trimester:

Once you become pregnant, prenatal training during the first trimester can help ease the effects of morning sickness, elevate your mood and keep you and your fetus healthy. We focus on total body strength training, targeting the core, pelvic and gluteal region. This gives your body the strength it needs to stay healthy and pain free. Light to moderate cardiovascular exercises are performed during this stage.

2nd Trimester:

During the 2nd trimester of prenatal training, we focus on strengthening and stabilizing the hips, pelvic floor, and gluteal region. A solid training frequency of 2-3 times per week will help keep weight gain to a healthy limit. As your body produces relaxin in preparation for labor, the ligaments in the pelvic region begin to loosen. Keeping the pelvic region strong and healthy will help eliminate pain and potential injury while the relaxin fills your body. During this stage, we will avoid exercises where you are lying on your back for long periods of time, since the growing fetus may constrict blood flow through the vena cava vein in this position.

3rd trimester:

During the 3rd trimester of prenatal training, you are less mobile due to the size of your belly. Traditional strength training exercises like squats, elevated bridges, and bird dogs are continued during this period, but ab exercises are limited based on comfort levels. Breathing and stabilizing exercises will help give you the stamina and strength you need for labor. If you feel lethargic during this stage, exercise will help increase your mood, give you energy and help you have a better night’s rest.

Post natal:

After vaginal delivery, allow your body 4-6 weeks to heal before easing back into exercise. If you’ve had a C-section, allow 6-8 weeks to heal before you get back to normal physical activity. Make sure you get your doctor’s approval before you begin my program. Once you’re ready, we begin total body strength training. It may seem like your core has atrophied after giving birth, so it is important to build back your abdominal strength. Once you are feeling strong and stable, it’s ready to amp up and introduce circuit-style strength training into your regimen. This will help shred off the extra body fat and get you back to your desired body weight.