MegaMoms: A Guide to Pre & Post-Natal Exercise

Photo by Mustafa Omar on Unsplash

Navigating fitness and pregnancy can sometimes be extremely frustrating, especially for first time moms. To answer some of the many questions that come up when it comes to pregnancy and exercise, I spoke with Dr. Brittley Leppien D.O. of Ascension Providence in Metro-Detroit to answer some misconceptions and helpful exercise tips to guide you through your pre/post natal experience. Keep in mind that these recommendations are based on a normal pregnancy, but that you should always speak to your physician first before engaging in exercise.

Is Exercising Safe During Pregnancy/Postpartum?

Exercise during pregnancy is very beneficial both inside and out! Safe exercise can decrease the risk of C-sections, gestational diabetes, and blood pressure disorders; speed up postpartum recovery time; increase your mental health; and reduce back pain. Strengthening your core, abdominal muscles, and pelvic floor are extremely beneficial for everyone, but especially for women carrying babies. Resistance training, stretching, and aerobic exercises (like the Core (LP) Megaformer) are all considered safe modalities during pregnancy. Now this isn’t to say that pregnancy is the time to “up your game” in terms of intensity, but maintaining a routine you had previous to pregnancy is extremely beneficial.

Once your bundle of joy is here, obtaining a pelvic floor therapist and strengthening your body is a must! Neil King Physical Therapy in Metro-Detroit has therapists that specialize in pelvic floor therapy to help you restrengthen your pelvic floor along with your Core (LP) Mega-sessions! In fact, postpartum you are at your highest risk of developing blood clots, so once you are cleared by your physician, exercise can definitely help with a speedy recovery.

Can Exercise Prevent DRA?

Although exercise and core strengthening exercises are important in protecting against lower back discomfort, everyone’s body handles pregnancy differently and there is no true way to prevent diastasis rectus abdominis (DRA). In order for the baby to grow, hormones in your body are telling your ab muscles to relax and stretch out. Once the baby is born your muscles will bounce back. That being said, you also have fibrous tissue connecting your left and right abdomen called the linea alba that works like Laffy Taffy. After it stretches, it takes much longer to return to it’s original form, but with proper healing time and core strengthening exercises like the Mega, it absolutely can!

What Precautions Should I Take When Exercising Pregnant?

You may notice that going into your second trimester, supine movements are not comfortable and could make you light headed due to decreased blood flow. Try avoiding exercises where you have to lay on your back. Don’t forget to keep your body cool by staying very hydrated, avoiding heated exercise (hot yoga), and wearing loose-fitting clothes. Avoid exercises that could allow you to lose your balance and fall causing damage to your bump. Also, if you have just received IVF, refrain from strenuous movement until your doctor has cleared you to engage in exercise.

What are the Biggest Myths about Exercise & Pregnancy?

Myth 1: Twisting & Crunching

Despite what many fitness professionals think, twisting and crunching exercises are not off limits, if/when the mother feels comfortable and are done safely. Now keep in mind, as you gain weight in your belly, crunching can definitely become harder, but as long as you do not feel coning or discomfort, and have been engaging with this style of exercise prior to pregnancy, it does not need to be completely eliminated. As always, listen to your body.

Myth 2: Milk

Postpartum, exercises do NOT reduce your milk supply, composition, or affect your baby’s growth. However, you may want to pump prior to exercise purely for comfort!

Myth 3: Food

How many television shows and movies portray women having ridiculous cravings and eating as much as they can? Now don’t get me wrong, cravings are inevitable and your appetite will increase, but try to keep it around 300-400 calories more than your regular diet.

What MegaMoves Are Best During Pregnancy?

Exercising on the Core (LP) Megaformer is safe for women both during pregnancy if they have been doing so prior, as well as for women postpartum once you’ve been cleared for exercise. It gives you endurance, resistance, and flexibility training that can only help alleviate discomfort and health issues pre & post-pregnancy. During Trimester 2, you will want to drop to your knees during any and all planks and modify movements that create discomfort. ALWAYS let your Core (LP) instructor know that you’re pregnant and focus on your breathing and pelvic tilt. Use poles and handles for balance during lunges, and ask for a pilates ball instead of laying on the machine. For more specific tips and modifications on the Mega, follow @allysonlburns Megaformer & Fitness Instructor extraordinaire, as well as mom of soon to be three!

What to Expect?

The biggest thing to remember for Type-A folks like myself, is that you cannot control every piece of your pregnancy. Everything about your experience will be original to you. As we approach Mother’s Day, I am so grateful for all of the medical experts and MegaMoms that have shared their pregnancy and postpartum experiences with me in order to create this blog post. You are truly an inspiration and we hope you feel loved this Sunday.

What MegaMom tips and tricks did you find helpful pre & post-pregnancy? Share them in the comments!