Baby On Board!

Our instructor Rachel is teaching Triple Shot and Bandit for a few more weeks until her due date arrives!

​When you're exercising for two (woo-hoo!), there are a few limitations and considerations that come into play. This can influence what workouts are most comfortable, safe, and beneficial for a mama-to-be! But talking to both your doctor and a well-credentialed fitness teacher, can help you make the best decisions for your workout regimen.

Here are a few general guidelines or considerations for what's to come throughout your pregnancy. ***But always talk to your doctor to get the most complete medical information and recommendations specific to your pregnancy.

[1] Don't be too adventurous. Starting a brand new kind of workout that you've never done before mid-pregnancy is not recommended. Stick to similar types of classes or workouts in the realm of what you have experience doing.

[2] Stay steady. Be careful with any workouts requiring extra balance (i.e. standing on a reformer) Your center of gravity and balance is affected by your growing little one! Keep something to assist like the wall or a barre within reach. Or ask your instructor to customize your equipment settings when applicable.

[3] Be ready to modify. You'll eventually not be able to lie on your back and should avoid weighted flexion like crunches (it will worsen the separation of your rectus abdominus) and rotation. Talk to an instructor educated on prenatal fitness about recommended alternatives. 

[4] Be careful with your new flexibility. You may experience hypermobility and joint instability from the pregnancy hormone relaxin, and this can especially affect the muscles around the pelvis. Avoid intense inner thigh exercises and incorporate outer thigh and hip strengthening workouts.

[5] Get ready for postnatal posture. After your little one arrives, taking care of them will put a strain on your alignment and posture. New moms can experience rounding shoulders and upper back (carrying, breastfeeding, etc.) and a lateral hip shift. During your pregnancy, focus on building strength in your upper back muscles in addition to abdominals. And when you're ready to workout post-pregnancy, start with a very alignment-focused pilates workout to keep balance and symmetry in your muscle development. This will keep you safe and give you a great foundation of strength before expanding your workout regimen.

[6] Stay moving and avoid specific expectations or goals. Who knows who you're going to feel from week to week?!? Do whatever you can, whether it's a challenging group class, a walk in the park, or a few leg lifts in your home office. Every little bit adds up! 

One more thing. Your freehouse team is THRILLED to have you in class at any stage of your pregnancy. Whether you need to rest, modify, step away or ask for help, we're always here for your and we're your biggest cheerleaders!

Please always tell your instructors that you are expecting. *Even if you think it is obvious! Whenever possible, call or email a studio ahead of time to let them know so your instructor can plan modifications ahead of time. And arrive early to discuss any customizations you might need to the workout.

Read about our class recommendations that are best for your baby bump!

Congratulations mama! See you at the studio!
​Dana