6 Exercises to Prepare for Pregnancy [that aren't kegels]
If you google “preconception exercise”, you’re going to see A LOT of different answers, and the truth is there isn’t ONE right answer.
But the main thing you’ll see everywhere is to make sure you’re doing kegels. And while that’s not inherently wrong, there is nuance to that because many women have pelvic floors that are OVERactive, meaning that kegels may not be beneficial, and even detrimental.
There are SO many other things you can do to prepare your body for pregnancy, a few of which I’m going to share today!
Connection breath:
This is a type of kegel variation, but it teaches you to both contract and RELAX the pelvic floor in conjunction with your core & breath. With the inhale you relax the pelvic floor, and with the exhale is when you contract both your core and pelvic floor together, and it’s harder than it sounds!
Once you have that down, you can start to incorporate the connection breath into functional movements. You’ll EXHALE on the exertion (contract core & pelvic floor), and when you inhale you’ll relax the pelvic floor (assuming the load isn’t too heavy). This is SO important when you become pregnant, and it does take some getting used to. So I recommend my clients start using the connection breath in their workouts during the preconception period. That way it will be second nature to continue doing so once you get pregnant.
Mobility:
Want to reduce the chances of aches and pains during pregnancy? Get flexy, friend! This is also a great time to practice pelvic floor relaxation, especially stretches like child’s pose.
Strength training:
Bodyweight movements like push ups, pull ups, dips, step ups, box jumps, air squats, lunges, and more are all darn good ways to build strength if you don’t have access to weights or are a beginner. If you do have access to or experience with weights, get on with your bad self! Squat, deadlift, bench press, overhead movements, reverse lunges, the list goes on. Building strength will help you feel strong, empowered, and ready for the challenges pregnancy may bring.
Total core movements:
The reason I say TOTAL is because most people just think about abs. Yes, your abs are a part of your core, but only one piece! Your core includes your shoulders, scapula, abdominals, obliques, erectors, glutes, hip flexors, adductors and more! You want to incorporate exercises that address all areas, so here’s an example of movements that focus on more than just your abs.
Moderate intensity cardio:
Again I preface this by saying MODERATE because high-intensity cardio is likely not going to help you get pregnant. Especially for you over-exercisers, you may need to do WAY LESS in order to allow your body to feel safe enough to get pregnant.
Walks (& rest days):
While this may not be a specific exercise, this piggybacks off of #5, because you MUST allow your body to rest in order to recover and feel that it can prioritize making a baby. Walking is a great replacement for your typical workouts so that you can take a few days off and still get some gentle movement in. Plus, sunshine & nature is so great for you that it’s a double win!
Whether or not you’re trying to get pregnant, these exercises are beneficial for all! If you are wanting to prepare for pregnancy in the future and want a little more guidance, that’s what I do! I’d be happy to chat with you about a workout program that would be a good fit for you.
Learn more about my preconception, pregnancy, and postpartum workout programs here or shoot me an email at lexie@wellfromwithin.co.
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