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FFS Pregnancy Training Guides

Tips for you This Week

Pregnancy Training Guide Wks 21 - 24

Training during weeks 21 - 24 of pregnancy

Impact of pregnancy on your training

If you have been running so far in your pregnancy, you may find that this is the time when it starts to feel uncomfortable as your bump is getting bigger and there’s more load through your pelvic floor. If you’re still feeling good and of course your GP or consultant is happy for you to run, then keep it up and enjoy it. The same goes for impact exercises in the gym or elsewhere. There are movements where we leave the floor and then land, like a jump squat for example. It’s certainly not a time to add in any new impact but now is when you might start to feel ready to replace those movements as your body gets heavier. 

Pelvic Floor

The Pelvic floor is something many of us know nothing about before pregnancy. If you’re not already familiar the muscles which make up the pelvic floor sit below your torso, the muscles of the abdomen and low back wrap around, almost like a corset and then the diaphragm is the top of what could call our core cylinder. Strength and healthy movement of all of these muscles is very important for breathing and for optimal movement and exercise in general. During pregnancy every single part of this core cylinder is affected in terms of exactly where it sits, how it sits and how it moves.

For this reason I always recommend seeing a pelvic health physio, who by default is a specialist in pregnancy and the postpartum period and/or a specialist pregnancy chiropractor. They will thoroughly assess your body and give you individual recommendations which may include exercises. All of this will help to keep you as physically comfortable as possible for the remainder of your pregnancy and also help to optimise your recovery postpartum.

Doming

Down our midline we have the muscles we refer to as our six pack and there is connective tissue in the centre. During pregnancy, each side separates and the connective tissue stretches to allow space for the baby to grow. If we do a movement where we create forward pressure the bump can change in shape from round to more of a pointed shape. This is referred to as doming or coning. If you see this change in shape just stay away from whatever movement caused it or at least minimise it. It's often seen when getting out of the bath but some exercises in the gym can cause it as well. Always working to breathe fully when exercising helps to manage intra abdominal pressure and minimise risk of doming.

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