Pregnancy is a test of endurance. Why not train for it?

Pregnancy can feel like a nine-month feat of strength and endurance, filled with relentless physical challenges, from the extreme fatigue of the first trimester to the shortness of breath and back pain of the third trimester.

While regular exercise during pregnancy can help control these problems. Experts say you can also prepare your body before you become pregnant – the same way you would train for an athletic event – ​​using exercises that specifically benefit a pregnant body.

“The work of pregnancy, labor, delivery, and then postpartum — it’s all one long marathon,” says Maura Shirey, who runs Bodies for Birth, a prenatal and postpartum fitness program in Seattle. “If you can spend time beforehand on having a strong foundation, that will only mean a more energized, comfortable, and empowering experience,” she said.

By training regularly beforehand, you can continue at the same pace during your pregnancy. If you have been inactive before pregnancy, your options are more limited because doctors advise you not to go much beyond your normal activity level during pregnancy.

“You get so much more benefit if you start earlier,” whether that’s six months in advance or six years, says Michaela Burns, a personal trainer in San Francisco who specializes in prenatal and postpartum fitness. Plus, she added, when you’re in the middle of pregnancy, “it’s really hard to get into a routine, especially in your first trimester when you’re feeling so bad.”

“Pregnancy is a stress test,” added Dr. Cynthia Gyamfi-Bannerman, a high-risk obstetrician in San Diego and chair of the American College of Obstetricians and Gynecologists’ committee on exercise during pregnancy. “There are so many complications that can be mitigated by coming into it healthy.”

Whether you already have a routine or are just getting started, here are a few proactive workouts recommended by prenatal and postpartum fitness specialists.

Treat any injuries first.

It’s important to treat any ongoing musculoskeletal problems, such as sciatica, plantar fasciitis, hip problems or back pain, before becoming pregnant, says Lisa Schoenholt, the founder of Brooklyn Embody, a Pilates-based prenatal and postpartum fitness program.

“If you have an injury or pain, these are often exacerbated during pregnancy,” she said, thanks to the increased pressure on the spine and hormonal changes (such as the release of relaxed(which loosens your muscles, joints, and ligaments to help stretch your body).

A physical therapist or exercise physiologist can help address any problems a few months or more before you try to conceive.

Find a cardio workout that works.

Doing regular aerobic exercise before becoming pregnant can create a safe foundation for pregnancy, says Catherine Cram, an exercise physiologist based outside Madison, Wisconsin, who trains health professionals in prenatal fitness.

“The changes of pregnancy, cardiovascularly, are so profound,” she said. Your blood volume is increasing your heart rate increases by 45 percent and you run the risk of gestational hypertension. “Exercise really helps with all that stress,” she added.

She suggested finding an aerobic activity that you enjoy and can do regularly. Walking, running, swimming, cycling and dancing are all great options. Aim for about 150 minutes of moderate activity per week.

Get to know your pelvic floor.

Pregnancy also puts stress on your pelvic floor, the hammock of muscles at the base of your pelvis. These muscles are not only important for core strength, but also hold several organs in place, including the bladder, intestines, vagina and uterus. If they are weak, you may experience incontinence or pain.

The solution isn’t to do a hundred Kegels a day, says Carrie Pagliano, a pelvic floor physical therapist in Arlington, Virginia. As with any muscle, being able to relax the pelvic floor muscles is just as important as being able to tighten them. she said, so they are capable of a full range of motion. Learning how to do both correctly before pregnancy can help you meet the challenges ahead.

Try this basic pelvic floor workout to get familiar with your pelvic floor, or visit a pelvic floor physical therapist for a personalized evaluation and program.

Strengthen the muscles you need most.

Experts recommend full-body strength training before pregnancy, but most recommend paying particular attention to a few specific muscle groups that are likely to be strained the most.

Core

During pregnancy, your core muscles need to support a rapidly growing uterus and abdomen. The deep transverse abdominal muscles that wrap around your lower body are especially important. If they are not strong enough to support the weight you are carrying on the front of your body, you may experience pain and tightness in your lower back.

An effective way to strengthen the full cylinder of core muscles is to do planks, side planks and pointers three or more days a week, Ms. Burns said.

However, overly tight core muscles can also lead to injuries during pregnancy, Ms. Schoenholt said, so it’s important to balance strength with flexibility training.

“Your abdominal muscles expand and then move back together during pregnancy and postpartum, so we actually want there to be a lot of elasticity,” she said. Breathing exercises can help.

Workouts like yoga and Pilates focus on strengthening core muscles, but typically also include deep breathing exercises, which can help improve both strength and flexibility in your deep core.

Glutes and legs

During and after pregnancy, the muscles of your lower body will work overtime. Not only do they help carry the extra weight of pregnancy and stabilize your lower back, but they are also crucial for safely lifting and lowering the baby after delivery.

Ms. Burns recommended doing squats, bridges And deadlifting at least three days a week to strengthen them. “The squat is your favorite friend,” she said. “Bodyweight squats are great. Loaded squats are great with any weight.”

Upper back

During pregnancy, as the breasts and abdomen expand, gravity pulls the upper body forward. During the postpartum period, holding or breastfeeding a baby can keep you in this slumped position. “There has been a lot of burden for a long time,” Ms Burns said.

To combat this problem and prevent the neck and shoulder pain that can follow, focus on training the upper back muscles, she said.

rowing movements, chest flies and “anything that allows those shoulder blades to squeeze behind you,” she said, will help develop the upper back and shoulder strength you need.