The Free, Expert-Approved Pregnancy Workout Plan Every… – Coach

It’s difficult to navigate workouts during pregnancy, thanks to your ever-growing bump and waning energy levels. But evidence suggests that physically active mothers experience fewer problems in later pregnancy and have a shorter labour, too – so it’s well worth rolling out your own exercise mat a few times a week.

This new six-week programme from Couch to Fitness (opens in new tab) is a good place in order to start. The particular gentle exercises have been designed by qualified prenatal fitness instructors and consist of three 30-minute sessions a week. It is completely free to access and features a mix of low-impact cardio, mobility plus strengthening exercises.  

Endorsed by the Active Pregnancy Foundation (opens within new tab) , the charity based in the UK, the programme was created in partnership with Sport England (opens in new tab) and is dependent on insights from the particular This Girl Can (opens in brand new tab) campaign. Specifically, it was prompted by a national survey, conducted by Sport England, which showed that 78% of pregnant and postnatal women struggle to find exercise classes or activities that meet their needs.

You can access the workout plan via the Sofa to Health and fitness (opens in new tab) website, the free fitness platform launched simply by Our Parks (opens in brand new tab) in 2020. While anyone can sign up to the programme, you’ll have to answer a series of questions about your general health before you’re allowed to view the particular workouts (we’d recommend checking in with your doctor or midwife too).  

(Image credit: Couch in order to Fitness)

The weekly routines are fairly consistent but have enough variety to keep things interesting. You’ll tackle a cardio, Pilates and yoga session every seven days, with special adaptations demonstrated onscreen for anyone who wants an easier (or tougher) workout session.  

While the cardiovascular routine is designed to simply get your heart rate up, the Pilates plus yoga workout routines will engage your core muscles, improve your balance, test your mobility and encourage you to practise those all-important breathing exercises.  

Once you’re on the particular other side of being pregnant, there’s also a free postpartum course to try – but get the all-clear from your doctor before you dive into this one.

For more information you may trust, read this expert advice on running when pregnant , returning to exercise after giving birth plus suspension training exercises for postnatal women .  

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