Pregnancy Strength Training: Deep Core and Pelvic Floor Exercises
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Meet your coach
Pip is a qualified pre- and postnatal fitness instructor, mum and co-owner of London-based exercise studio Frame, which runs over 50 pre- and postnatal exercise classes each week. Alongside studio partner Joan Murphy, she recently launched MumHood – an online source of exercise programmes for mums and mums-to-be. Watch Pip in action.
WHAT YOU’LL NEED
You don’t need much to start Strength Training for 2. Simply use water bottles if you don’t already have weights.
- A towel or mat if you’re working out on a hard floor.
- A light or medium weight resistance band
- Arm or leg weights are not essential but can be used to increase intensity. Alternatively, use water bottles, tins or anything weighing roughly 1-2kgs that you have to hand.
More sportsLearn more about Active for 2
1. Ozdemir S et al. Evaluation of the efficacy of an exercise program for pregnant women with low back and pelvic pain: a prospective randomized controlled trial. J Adv Nurs 2015;71(8):1926-39.
2. Muktabhant B et al. Diet or exercise, or both, for preventing excessive weight gain in pregnancy. Cochrane Database Syst Rev 2015;15(6):CD007145.
3. May LE et al. Effects of maternal exercise on labor and delivery. In: Physiology of prenatal exercise and fetal development. SpringerBriefs in Physiology, 2012. p. 11-5.
4. Mørkved S et al. Pelvic floor muscle training during pregnancy to prevent urinary incontinence: A single-blind randomized controlled trial. Obstet Gynecol 2003;101(2):313-9.
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