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Prenatal and postpartum training: 9 tips from our partner UFIT

14 Jun 2019

UFIT in partnership with UEX wants to show all moms and those moms-to-be why sport is beneficial for them and the health of their baby. Find out more about the benefits and do’s and dont’s of prenatal and post-partum training!

Prenatal exercise and its benefits during pregnancy

Pregnant women are often told to reduce their level of physical activity in order not to negatively influence the health of their baby. But exercise during pregnancy is a good thing and can be beneficial for the mother to be!

Check out the tips of Tsvety Ivanova, personal trainer at UFIT. Discover more about exercise during pregnancy!



Benefits of exercise during pregnancy

Exercise during pregnancy and before giving birth has both physical and mental benefits:

  1. Improves your mood and gives more energy
  2. Helps to improve sleep
  3. Lowers the risk of gestational diabetes
  4. Prepares you physically for giving birth
  5. Reduces stress
  6. Helps to lower blood pressure
  7. Eases back pain
  8. You’ll be able to recover faster after giving birth


However, there are some exercises to avoid during later stages of pregnancy. High impact exercises for example should be avoided. Work out as you feel and listen to your body!

Check with your doctor if you are unsure about your medical conditions or if you have high blood pressure or back pain.


How much should you work out?

Everybody’s body is different

Everyone is different and just like with any other clients, it depends on their physical preparedness and their training history. Starting with the basic pelvic floor muscle exercises would be safe.


Example: Warm up (10 min.), strength training (30 min.) cardiovascular exercise (15 min.) and cooling down (5 min.)


For women who don’t work out on a regular basis, it would be good to start with basic strength training. 30 minutes of low intensity cardio training 3-4 times per week would be perfect.

You can also lift weights, the UFIT expert Tsvety Ivanova recommends to use weights you are able to do 10 to 15 repetitions with.

Be sure to consult a professional. The UFIT experts are happy to help you! UFIT has also published a guideline for strength training during pregnancy. You can check out their dedicated article.


Things you should avoid

Exercises as leg raises or sit-ups are not recommended towards the end of pregnancy. Skip high impact exercises e.g. jumping and skipping. Exercises that stabilize the core however might be beneficial for you and help getting back into shape.

You should avoid working out in heat. Be sure to stay hydrated!


When you should stop with your workout

Please be sure to stop your workout if you experience unusual pain. With a baby growing, your body is also changing constantly. Again, listen to your body! If something hurts, stop it.


Post-birth: How to Get Back Into Exercising After You Have Given Birth

A lot of women are looking forward to get back to their workouts, especially in order to lose their baby weight. UFIT helps you to understand where to start and what to avoid.
Be sure to consult an expert, as e.g. a Women’s Health Physiotherapist before starting again with your workout. This will help to avoid damage to your pelvic floor and your abdominal muscles.


Benefits of postpartum training


When can you start to work out again?

Everybody is different! This will depend on your delivery. Consult a women’s health physio to confirm when you are officially ready for postpartum training.


And if you had a C-section?

The usual suggestion might be 6 weeks. However, be sure to check with an expert who can provide more information about postpartum training after a cesarean.


What exercises to start with? Do’s and don’ts

You can start your postpartum training with pelvic tilts and kegels. Bridges, squats or side planks should be fine. Again, listen to your body and confirm this with an expert!

Avoid exercises such as push-ups, crunches or leg raises. Please do not lift heavy things before discussing this with your health specialist.


The most efficient way to lose the baby weight?

Be sure to move more! Breastfeeding also helps.


How much should you work out?

Listen to yourself! The duration of a postpartum workout session depends on the intensity. And obviously, we all know how difficult it is to find the time for exercise with a newborn around. An hour per day would be great but again, better a bit of sports than nothing.


And when can you get back to normal?

Most women are able to work out as before around the 6 month after giving birth, but no need to rush!


To find out more about physical exercise during pregnancy and about postpartum training, check out the UFIT blog! Their experts will be able to advise you on pregnancy and postpartum training or to create a tailor-made program for you.

Should you have any questions about maternity coverage and the health coverage of your baby after giving birth, our UEX advisors are at your disposal. You can contact them here.

You can also check out our other articles about maternity in Singapore:

About UFIT

UFIT exist to inspire and guide their community of members to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t their job, it is their way of life.

UFIT is Singapore’s largest privately-owned fitness organisation, with their personal trainers from different backgrounds and levels offering a broad range of skills to suit your individual needs as Personal Training, CrossFit, Bootcamps, Nutrition Packages, Injury Rehabilitation, Body Transformation, Physiotherapy, and Education & Academy.


To find out more about healthcare topics in Singapore you can check our articles. To understand how your health insurance plans cover the healthcare costs, you can approach UEX’s happiness team by email or by phone for more information and guidance – and the good news is that they are super nice!

With UEX, you can obtain a quote for a health insurance contract customized to your needs and requirements – all in less than a minute!

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