Pregnancy workout in the 2nd and 3rd trimester

Every Wednesday and Friday: 10.00-11.00 and Thursday: 17.30-18.30

The session includes gentle exercises, relaxation and breathing techniques and exercises that encourage the baby to be engaged into the pelvis.

Aims of the session:

• Promotion of wellbeing and boosting your energy.

  Strengthen your body and feel better.

• Improving your body’s circulation.

  Physical exercise boosts your blood flow. Exercises should be gentle but regularly practised.

• Promotion of relaxation and calmness.

  Emphasis is given on free abdominal breathing and breathing techniques in order to communicate with your baby.

• Relief from backache, constipation, distended abdomen and oedema.

  Exercise helps in pain relief, stimulates the muscles and therefore your intestine.

• Preventing excessive gain weight.

  Physical exercise helps you in having and maintaining a physiological weight.

• Improving your sleep.

  Exercise improves the quality of your sleep and reduces stress.

• Strengthening your muscles, boosting your endurance and cardio.

  Physical exercise in combination with a balanced diet can make you feel stronger and less tired.

• Improving your posture.

  By exercising the muscles of your back and abdomen, your body has a better posture and is relieved from myosceletical pains.

• Based on recent studies, physical exercise in pregnancy leads to lower rates of Caesarean Section.

Engagement techniques are exercises that encourage the baby´s head to be engaged in the pelvic floor.

Relaxation and breathing techniques help you connect and communicate with your baby, trust your body and be physically and emotionally prepared for a natural birth.

Recent studies related to physical exercise in pregnancy have shown the following benefits:

• More gentle labour.
• Reduced length of the 2nd stage of labour.
• Reduced rates of Caesarean section.
• Faster physical recovery after labour.
• Reduced rates of hypertension in pregnancy.

References
American College of Sports Medicine. Impact of physical activity during pregnancy and postpartum on chronic disease risk. Med Sci Sports Exerc. 2006;38(5):989–1006.
Avery ND, Stocking KD, Tranmer JE, Davies GA, Wolfe LA. Fetal responses to maternal strength and conditioning exercises in late gestation. Can J Appl Physiol. 1999;24:362–76.
Bradley B. Price et al, Exercise in Pregnancy: Effect on Fitness and obstetric outcomes – A randomized trial. Med. Sci. Sports Exerc., 2012;2263-2269.
Clapp JF. Exercise during pregnancy. A clinical update. Clin Sports Med. 2000;19:273–86.
Da Costa D, Rippen N, Dritsa M, Ring A. Self-reported leisuretime physical activity during pregnancy and relationship to psychological well-being. J Psychosom Obstet Gynaecol. 2003;24:111–9.
Dempsey JC, Butler Cl, Williams MA. No need for a pregnant pause: physical activity may reduce the occurrence of gestational diabetes mellitus and preeclampsia. Exerc Sport Sci Rev. 2005;33(3):141–9.
Goodwin A, Astbury J, McMeeken J. Body image and psychological well-being in pregnancy. A comparison of exercisers and non-exercisers. Aust N Z J Obstet Gynaecol. 2000;40:422–47.