Parenthood (PH): Can you work out when you are pregnant?

Emma: Absolutely! You can workout during all stages of your pregnancy. Some of the benefits of working out when pregnant are;

• Releasing of endorphins (feel-good hormones) which is good for you and also your baby
• Reduces aches and pains
• Increased stamina and improved flexibility, which is helpful during labour
• Improves your sleep
• Prevents excess weight gain
• Helps to recover easier and quicker after giving birth
• Prepares you with more strength and endurance for looking after your baby

PH: Can exercise cause miscarriage in early pregnancy?

Emma: There are often concerns about exercise and miscarriage. However, it is unlikely that exercise is the cause of the majority of miscarriages.  You are moving every day in your normal life, so movement by exercising would unlikely cause a miscarriage. It is common for women who have a pregnancy loss to wonder if it’s something they may have caused, however it is important to remember that the majority of early pregnancy losses result from chromosomal abnormalities, and exercise does not change a baby’s chromosomal makeup.

It is however recommended to do light low impact exercise such as Pilates, Yoga and swimming in your first trimester. Most of my clients continue to exercise when they conceive as normal in classes in the early days of pregnancy, listening to their body if they need to reduce slightly. I only start to modify exercises further into their first trimester.

PH:  What kind of exercise can we do while pregnant?
Emma: Everyone has a different starting point when it comes to exercising while pregnant. I have trained clients of various fitness levels, from athletes who were still competing during their pregnancy, to sedentary clients who have never exercised before. Many people continue to do their normal exercise routine when pregnant. However, you should always listen to your body. Do what feels right. Example, if you were a runner pre-pregnancy and running no longer feels comfortable, always listen to your body and stop if it doesn’t feel good.  If you are going to continue doing exercise then be sure to check with your doctor or specialist.

I highly recommend doing light, low impact exercise such as Pilates, Yoga Specific prenatal classes are always advisable and you should always get clearance from your doctor before exercising. and swimming when pregnant. Squats are great and also flexibility exercises to help prepare for labour.

PH: What exercises should be avoided during pregnancy?

Emma: It is advisable to avoid the following exercises or poses during pregnancy;

• Abdominal exercises that target the rectus – like sit-ups abdominis
• Rapid breathing or breathe retention
• Forward bending poses with legs together.
• Stomach lying poses will start to stop feeling good at some point early in pregnancy and are best to be avoided when this happens.
• Most bound poses or intense twists
• Any back lying poses for more than 30 secs usually around approx 4 months.  This is due to the restriction of the vena cava (a large blood vessel that runs from the leg to the heart). If this is compressed by the weight of the baby it can cut off oxygen to the woman and the baby.
• Upward dog/Cobra
• Wheel or unsupported backbends
• Headstand and inversions
• Downdog if it stops feeling good, or if in a 3rd-trimester baby in breech position
• Strong inner or outer thigh work against resistance. Eg squeezing a Pilates circle as this can create pubic bone pain.
• Avoid overstretching, just stretch to about 80%. You are more flexible during pregnancy and also after childbirth while you breastfeed. This is due to a hormone called relaxin, which causes a softening of the ligaments and tendons to allow the joints to expand and create space for the baby.
• Anything that doesn’t feel good

I always ask my clients to avoid exercises that require them to lie on their back. However, if they still choose to, as some mothers feel ok about it, ideally it’s not for long periods and they move into other positions in between. The mother will usually feel lightheaded if oxygen is starting to be restricted however some mothers have been known not to notice, hence why this is a precaution.

Many of my clients are often ok with lying on their back right up until the end of their pregnancy, so it is again up to the individual.

PH: Is it safe to do squats while pregnant?

Emma: Squats are an amazing form of exercise during pregnancy. Squatting helps you to prepare birth, by increasing your stamina, strength and flexibility. You can squat as low as you feel comfortable.  I always include squats in my prenatal exercise classes.

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Emma is an internationally certified Pilates, Yoga, Barre and Fitness Instructor, as well as Health Coach. She specialises in Women’s Health, specifically pre and post natal exercise. She has been teaching since 2003, and it’s her passion to help clients love their body and make exercise part of their life, keeping them pain-free and feeling great. She loves supporting women through their Pre & Post Natal journey and has incredible results healing Diastasis Recti, assisting women to improve pelvic floor health and educating them around an easier and speedier birth.

Emma founded and operated a successful Pilates studio in Sydney Australia, which she sold in 2014 to move to Malaysia with her husband. Her studio was an international educational hub, regularly hosting Pilates Teacher Training courses and was the first to offer Barre in Australia. During this time Emma
travelled throughout Australia and Asia as a Teacher Trainer, training new instructors in Barre. She has been featured in various magazines and has trained many celebrities. Her knowledge is sought after by many who have experienced the positive changes through her teachings. She is now happy to be helping more people experience the benefits of Pilates through her online studio www.epilatesonline.com. Emma believes everyone should have access to an education about their body, to assist in alleviating pain, improving posture & confidence, gaining better life balance and improving overall fitness and wellbeing.also

Be sure to follow Emma on Instagram and Facebook, and say hi! She loves connecting. 

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