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Prenatal Fitness Techniques

A breakdown of the moves to prepare you for childbirth.

By Jennifer Medley

Though caution is often instinctive during the ever-changing state of pregnancy, physical activity keeps metabolism on track, improves circulation, decreases risk of gestational diabetes and helps with getting back into shape postdelivery. According to studies, it also eases labor. Perhaps because of their higher endurance levels, women who continue aerobic exercise during pregnancy often end up requiring less medication and have fewer episiotomies and cesarean sections.

As Dominique Hall, a prenatal-fitness expert who trains clients at Peak Performance Fitness Center in New York City, puts it: “Giving birth is like a strenuous sport, so with that in mind, I try to prepare pregnant women for what’s going to happen. And the ones who let me do that were better off during birth, then bounced back really quickly.”

Besides benefits to mom, physical activity may boost delivery of oxygen and nutrients to baby.

How far can you push it during pregnancy? Says Hall, “It really depends on who the person is, what she feels comfortable with and especially what she was doing before pregnancy.” Since each woman is different, it’s advised to first get the go-ahead from your midwife or obstetrician, but Dr. Ilana Brownstein, an ob-gyn affiliated with New York Presbyterian Hospital, says, “As a rule of thumb, three to four times per week of mild to moderate prenatal exercise is considered safe.”

Fitness expert Dominique Hall evaluates a few techniques, new and old, to get the pregnant body moving.

STROLLER-BASED WORKOUT
Benefits: Originally created for new moms with babies in tow, stroller workouts are beneficial pre-baby too, since they prepare you for pushing a stroller. Power walk and tone while meeting local moms.

Expert’s opinion: “A lot of doctors scare women into thinking they can’t do anything faster than a walk; stroller workouts assure women they can do more than just the average thing.”

How to access: See if either a Stroller Strides or Strollercize group has formed in your area.

MATERNAL FITNESS TUPLER TECHNIQUE
Benefits: Named after its creator, Julie Tupler, this technique teaches women how to exercise safely during pregnancy, with emphasis on abdominal strengthening to minimize pregnancy-related back pain and help with pushing during delivery.

Expert’s opinion: “I’ve personally only seen good things from pregnant women who strengthen their cores. They have wonderful pregnancies, and at birth, they feel their abs working to push the baby out.”

How to access: Six-week workshops are held at New York City’s SpaBébé, but the technique can also be learned at home using Tupler’s Maternal Fitness book or DVD

SWIMMING
Benefits: The body is 90% lighter in water, providing joints respite from a pregnant woman’s extra cargo. With no risk of falls or overheating, swimming is safe throughout pregnancy.

Expert’s opinion: “Swimming is perfect for stress relief, for elongation and for women who can’t handle weights. But I’d generally warn against only swimming, because you need some weight-bearing activity—that stomach load is going to increase each week, so you should train for it.”

How to access: Swim solo at a pool near you, or search for a prenatal swim class, such as those frequently offered by local YWCAs.

PRENATAL YOGA/PILATES
Benefits: Improves muscle strength, endurance, flexibility and balance, not to mention body-mind balance.

Expert’s opinion: “As with swimming, it’s a good supplement, but it isn’t the only thing I’d recommend a pregnant woman do because she also needs a weight-bearing activity, as well as one that will get the heart rate up to prepare for childbirth.”

How to access: Check your gym or a freestanding studio nearby for prenatal classes with instructors knowledgeable about off-limits poses. Women experienced in yoga or Pilates techniques can also consider home practice.

BELLY DANCING
Benefits: The newest trend in prenatal fitness, this ancient art form prepares women for childbirth by focusing on the breath and strengthening pelvic muscles used during labor.

Expert’s opinion: “The only thing I’d be worried about is any kind of abdominal twisting, because of increased risk of diastisis, which is the separation at the midline of the abdominal muscles.”

How to access: A local belly-dancing studio may have a prenatal teacher on staff, or try it at home with a DVD such as Prenatal Bellydance.

Workouts can of course be tailored with a personal trainer to meet individual needs. Hall has had great success taking her own pregnant clients through a low-impact stair workout, always ensuring that there’s enough ventilation and that the woman wears a heart-rate monitor.

And if Hall’s observations are correct, be ready to keep on your toes in the coming years: “Every time I train someone who decides to become pregnant, I don’t know what it is, but the kids end up being very active, very sports-minded!”

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