Personal Training

Prenatal & Postnatal Training

Exercising During Pregnancy

Exercise during pregnancy is ideal for women at low risk, who were already exercising before pregnancy, but it is not a time to start if previously no exercise was taken. During pregnancy you should be aiming to maintain rather than improve your fitness, which in practice means reducing your exercise intensity and volume to a level lower than before. This will not lead to a decrease in fitness because your body is naturally undergoing a rigorous training program of its own!

Please see our Exercise Programs area for suitable workouts for the 1 st , 2 nd and 3 rd trimesters. There can be some serious problems caused by exercising during pregnancy, so be sure to look out for and avoid the following: 

  • Overheating; Overheating of the foetus, particularly in the first trimester can have serious effects. If the mother overheats, the foetus overheats and cannot cool down. Therefore, the mothers temperature should not exceed 38°.Stay cool by staying well hydrated, avoiding exercise on hot, humid days and wearing light fitting clothing.
  • Laying on Back: Don't exercise on your back. This affects blood flow to the baby. No exercise on the back after week 16.
  • High increase in mothers heart rate when the mothers heart rate increases above 140, foetal heart rate starts to drop, so don't go above 140. Also, make sure you cool down very gradual no peaks then drops in heart rate.
  • Low birth weight and early delivery if exercising in third trimester  Studies have shown that if you exercise in the final stages of pregnancy, birth weight can be low and babies can actually come early. These are NOT healthy birth outcomes. If your baby is small, you may need to curtail exercise in the final stages of pregnancy.
  • Separation of the rectus abdominus: 30% of pregnant women have a separation of the rectus abdominus strip of connective tissue joining the abdominal muscles in the centre. If this happens, abdominal exercise should cease immediately. At any rate, no full sit-ups or similar should be performed, and any abdominal work should be supported by crossing your hands over the abdominal area and bracing any movements.

The cubancardio training programme have been observing researching and experience as a pro expert trainer some very fit women fin they can continue exercising in a modified from 30 week or so there is no recommended cut off date but you should listen to your own body and observe the following:

  • Rupture membranes
  • Premature labour
  • Hypertension
  • Venous thrombosis or pulmonary
  • Embolism
  • Cardiac disease
  • Intrauterine growth retardation. 

Never exercise if you have :

  • History of 3 or more miscarriages
  • Ruptured membranes ď‚·Premature labour
  • Multiple pregnancies eg twins
  • Intrauterine growth retardation
  • Incompetent cervix or Placenta praevia
  • Pregnancy induced hypertension
  • Venous thrombosis or pulmonary embolism
  • Cardiac valve disease
  • Pulmonary hypertension or heart disease

Recommendations for exercising during pregnancy:

  • Stay well hydrated
  • Be aware of your temperature raising, don't use sweating as an indicator
  • Avoid exercising on hot humid days
  • Wear light loose fitting clothes
  • Avoid saunas
  • Avoid high intensity exercise & have a prolonged cool down
  • Avoid prolonged and frequent exercise after week 28
  • Limit exercise lying on your back No full sit ups or similar
  • Avoid hand weights over 5kg
  • Avoid any heavy strength training
  • Wear a good supportive bra
  • Avoid step or aerobics classes where you may lose your balance or fall.
  • Stretch gently the hormone Relaxin is increased during pregnancy Relaxin causes joint laxity which makes you more susceptible to injury.

Please check with your doctor before starting any exercise programme.

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Antenatal programme 1 st Trimester Exercise Details

  • Cardio exercise of your choice Choose from a cardio session of your choice:
  • walking, running, swimming, cycling.

Chest Press

  • Lie on back holding a weight in each hand.
  • Bend arms so elbows are at 90 degrees palms facing forward.
  • Extend arms up till nearly straight,
  • return to start position.

Tricep kickback

  • Rest left hand and knee on bench or chair with right foot on floor weight in right hand.
  • Lift elbow so it is at 90 degrees and upper arm is parallel to floor.
  • Hold elbow position and straight arm backwards.
  • Return to start position.
  • Repeat with each arm.

Half press ups

  • Kneel with palms face down, arms straight.
  • Bend knees and cross ankles.
  • Bend elbows so you dip chest towards the floor then push back to the starting position.
  • Repeat

Squats

  • Stand with feet hip width apart knees slightly bent.
  • Bend knees to about 90 degrees allowing body too lean slightly forward.
  • Keep heels on ground.
  • Return to start position and repeat.

Lunges

  • Stand feet together, toes forward.
  • Step forward with right foot and bend knee lower hips till left knee is just a few inches off the floor. Push with right leg raising yourself back to the starting position.
  • Repeat and then do the same for left leg.

Leg Lift

  • Stand holding a chair for support, knees and toes facing forward.
  • Slide left foot forward, tighten thigh muscle and lift leg 3 inches off ground, hold for count of one then return to floor.
  • Repeat then with other leg.

Abductor raise

  • Lie on left side with left leg slightly bent and left hand in front of body as a support.
  • Keeping right leg straight lift up a few inches, and then return to start position.
  • Repeat each leg.

Back extension

  • Lie on front on a mat and bend arms so hands are under chin, elbows pointing out.
  • Raise head and upper torso off mat taking care not to tense neck muscles.
  • Hold for count of 1 then return to start position.
  • Keep movement slow and controlled, breathing out as you lift, and in as you lower.
  • Repeat.

Cool-down 

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Antenatal programme 2 nd Trimester Exercise Details

  • Cardio exercise of your choice Choose from a cardio session of your choice:
  • walking, running, swimming, cycling etc.

Squats

  • Stand with feet hip width apart knees slightly bent.
  • Bend knees to about 90 degrees allowing body too lean slightly forward.
  • Keep heels on ground.
  • Return to start position and repeat.

Chest Press

  • Lie on back holding a weight in each hand.
  • Bend arms so elbows are at 90 degrees palms facing forward.
  • Extend arms up till nearly straight,
  • return to start position.
  • Repeat

Cat Stretch

  • Kneel on all fours, hands facing forward, back straight.
  • Let back drop as you breathe in, hold, then breathe out and arch your back up.
  • Repeat.

Bicep Curl

  • Stand with feet hip width apart knees slightly bent and arms by side.
  • Hold weight so palms face forwards. Bend arms and lift weights towards shoulders.
  • Keep elbows tucked in close by body.
  • Keep movement slow and controlled and return to start position.
  • Repeat

Tricep kickback

  • Rest left hand and knee on bench or chair with right foot on floor weight in right hand.
  • Lift elbow so it is at 90 degrees and upper arm is parallel to floor.
  • Hold elbow position and straight arm backwards.
  • Return to start position.
  • Repeat with each arm.

Lateral raise

  • Stand with feet hip width apart, knees slightly bent.
  • Start with arms by sides holding dumbbells with palms facing in.
  • Slowly raise arms away from sides until hands at shoulder level.
  • Keep palms facing down.
  • Return to start position and repeat

Standing Glute raise

  • Stand with feet shoulder width apart hold a chair for balance.
  • Lift right leg behind bending at knee with sole of the foot flat and facing the ceiling. This is the starting position.
  • Lift right leg up a few inches and squeeze buttock, then return to starting position.
  • Repeat and then swap to other leg.

Seated shoulder press

  • Sit on bench or chair with feet flat on the floor.
  • Hold a dumbbell in each hand, with your arms bent at 90 degrees and elbows out at shoulder level, palms forward.
  • Press dumbbells up and in so they nearly touch above your head, until arms are almost straight. Hold for 1, then slowly lower to starting position.
  • Repeat

Cool-down

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Antenatal programme 3 rd Trimester Exercise Details

  • Cardio exercise of your choice Choose from a cardio session of your choice:
  • walking, running, swimming, cycling.

Bicep Curl

  • Stand with feet hip width apart knees slightly bent and arms by side.
  • Hold weight so palms face forwards.
  • Bend arms and lift weights towards shoulders.
  • Keep elbows tucked in close by body.
  • Keep movement slow and controlled and return to start position.
  • Repeat

Tricep kickback

  • Rest left hand and knee on bench or chair with right foot on floor weight in right hand.
  • Lift elbow so it is at 90 degrees and upper arm is parallel to floor.
  • Hold elbow position and straight arm backwards.
  • Return to start position.
  • Repeat with each arm.

Squats

  • Stand with feet hip width apart knees slightly bent.
  • Bend knees to about 90 degrees allowing body too lean slightly forward.
  • Keep heels on ground. Return to start position and repeat.

Chest Press

  • Recline slightly holding a weight in each hand.
  • Bend arms so elbows are at 90 degrees palms facing forward. Extend arms up till nearly straight, return to start position.
  • Repeat

Cat Stretch

  • Kneel on all fours, hands facing forward, back straight. Let back drop as you breathe in,hold, then breathe out and arch your back up.
  • Repeat.

Lateral raise

  • Stand with feet hip width apart, knees slightly bent.
  • Start with arms by sides holding dumbbells with palms facing in.
  • Slowly raise arms away from sides until hands at shoulder level.
  • Keep palms facing down.
  • Return to start position and repeat

Standing Glute Raise

  • Stand with feet shoulder width apart hold a chair for balance.
  • Lift right leg behind bending at knee with sole of the foot flat and facing the ceiling.
  • This is the starting position. Lift right leg up a few inches and squeeze buttock, then return to starting position.
  • Repeat and then swap to other leg

Cool-down 

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Postnatal programme weeks 5-8 Exercise Details

  • Cardio Exercise of your choiceChoose from a cardio session of your choice:
  • walking, running, swimming, cycling etc.

Squats

  • Stand with feet hip width apart knees slightly bent.
  • Bend knees to about 90 degrees allowing body too lean slightly forward.
  • Keep heels on ground.
  • Return to start position and repeat.

Half press up

  • Kneel with palms face down, arms straight.
  • Bend knees and cross ankles.
  • Bend elbows so you dip chest towards the floor then push back to the starting position.
  • Repeat

Lunge

  • Stand feet together, toes forward, a dumbbell in each hand.
  • Step forward with right foot and bend knee  lower hips till left knee is just a few inches off the floor.
  • Push with right leg raising yourself back to the starting position.
  • Repeat and then do the same for left leg.

Upright row

  • Stand with feet hip width apart, legs slightly bent back straight.
  • Hold weights in from of thighs palms facing thighs.
  • Pull weights up to chest with elbows going out to sides.
  • Hold for 2 secs then return to start position.
  • Repeat

Calf raises

  • Stand with feet shoulder width apart and a dumbbell in each hand if required.
  • Raise your body by going up onto the balls of your feet.
  • You should feel a contraction in the calf muscles.
  • Hold for 1 then return to start position.
  • Repeat.

Shoulder Press

  • Stand with your feet shoulder width apart or sit.
  • Hold a weight in each hand and bend arms at 90 degrees with elbows pointing out at shoulder level, hands up, palms facing forward.
  • Press weights up raising arms above head but don't lock straight.
  • Hold for 1 second then return to start position.
  • Repeat

Cool Down

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Postnatal programme weeks 9-12+ Exercise Details

  • Cardio Exercise of your choiceChoose from a cardio session of your choice:
  • walking, running, swimming, cycling etc.

Walking Lunges

  • Stand with arms loose by side holding weights.
  • Step forward with right foot and bend knee - lower hips till left knee is just a few inches off the floor.
  • Hold for 1 second then raising body step forward with other leg and repeat the lunge.
  • Repeat each leg.

Steps Ups

  • Stand facing a step or stair. Step up with one foot placing whole flat of foot on step. Step up with other foot then step down one foot at a time. Repeat

Press Ups Kneel

  • with palms face down fingers forward, arms straight then extend legs so you are resting on your toes.
  • Bend arms so you dip chest towards the floor then push back to the starting position.
  • Keep your head in line with spine and don't point bottom up.
  • Repeat

Lateral Raises

  • Stand with feet hip width apart, knees slightly bent.
  • Start with arms by sides holding dumbbells with palms facing in.
  • Slowly raise arms away from sides until hands at shoulder level.
  • Keep palms facing down.
  • Return to start position and repeat

Shoulder Press

  • Stand with your feet shoulder width apart or sit.
  • Hold a weight in each hand and bend arms at 90 degrees with elbows pointing out at shoulder level, hands up, palms facing forward.
  • Press weights up raising arms above head but don't lock straight.
  • Hold for 1 second then return to start position. Repeat

Tricep Kickback

  • Rest left hand and knee on bench or chair with right foot on floor weight in right hand.
  • Lift elbow so it is at 90 degrees and upper arm is parallel to floor.
  • Hold elbow position and straight arm backwards.
  • Return to start position.
  • Repeat with each arm.

Bicep Curts

  • Stand with feet hip width apart knees slightly bent and arms by side.
  • Hold weight so palms face forwards.
  • Bend arms and lift weights towards shoulders.
  • Keep elbows tucked in close by body.
  • Keep movement slow and controlled and return to start position.
  • Repeat

Crunches

  • Lie on floor, hands behind head, elbows out,
  • knees up and feet flat on floor.
  • Push lower back down and roll shoulders up, keeping knees and hips stationery.
  • The lift is very small  your shoulders should only come a few inches off the ground.
  • Hold the position for a count of one then slowly lower shoulders back to the floor pushing lower back down all the time.
  • Repeat

Bridge

  • This is an advanced exercise that should only be attempted by stronger exercisers.
  • Position yourself so that toes are on the ground and elbows are supporting body, located directly below shoulders.
  • Make sure there is a straight line from shoulders to ankles.
  • Use your abdominals to hold this position.

Back Extension

  • Lie on front on a mat and bend arms so hands are under chin, elbows pointing out.
  • Raise head and upper torso off mat taking care not to tense neck muscles.
  • Hold for count of 1 then return to start position.
  • Keep movement slow and controlled, breathing out as you lift, and in as you lower.
  • Repeat.

Cool Down