Lift Like A Mother: The Power of Prenatal Workouts with MamasteFit

Pregnancy

Sep 6

Hey mama,

Did you know that staying fit during pregnancy is one of the best things you can do for both yourself *and* your baby? Yup, it's not just about squeezing into your favorite maternity leggings (though that’s a win, too). It turns out, lifting weights and maintaining an active lifestyle can have some seriously amazing benefits for you and your little one. We sat down with Gina Conley, the founder of MamasteFit, to dive deep into the world of prenatal workouts and bust some myths. Let’s get real: many moms-to-be worry that exercising, especially lifting weights, could be risky during pregnancy. But fear not, ladies – according to Gina (and the American College of Obstetricians and Gynecologists, no less!), lifting weights is not only safe but super beneficial. “ACOG recommends lifting weights during pregnancy – the governing body of obstetricians would not recommend it if it was not safe to do!” Gina assures us.

The Baby-Brain Power Connection

Here’s a little something that may surprise you: working out while pregnant can boost your baby’s brain and nervous system development in utero. “Exercise has been shown to enhance cognitive and motor skills during the first year of life and beyond,” says Gina. So, yes, your prenatal squats could mean baby geniuses are on the way. (Go ahead, tell everyone at the baby shower.) But that’s not all. Regular exercise helps your baby build resilience to stress and can improve how they handle labor’s intense demands. Plus, the placenta? It gets bigger and better at its job, helping baby grow strong and healthy.

Lifting Weights With a Bump? Totally doable

Now, while we’re here to pump you up (pun intended), we also want to make sure you’re doing it *right*. Lifting weights during pregnancy isn't exactly the same as your pre-pregnancy gym routine. "You’ll want to be more mindful of *how* you lift," Gina advises. Expect to lower those weights just a touch – think about 70-80% of your regular strength in the first two trimesters and dropping to 50-60% in the third. But don't worry, that’s still plenty to keep you strong and glowing.

For Instance

Deadlifts? Switch it up to a sumo or wider stance. You might even want to elevate the bar as your belly grows. By the end, dumbbells or kettlebells might feel more comfortable than that bulky barbell.- Squats are usually A-OK, but in the third trimester, you may want to add a box behind you for extra support. Think of it as the perfect excuse to take a little break mid-squat.

Oh, and let’s talk breathing. It’s a big deal during pregnancy workouts. “Breathing strategy will shift as pregnancy progresses,” Gina explains. The goal? Protect your pelvic floor by exhaling before you lift. Gina suggests inhaling at the top of your lift, lowering, then exhaling as you rise – lifting that pelvic floor up. (Check out her full guide on breathing to protect your pelvic floor here.)

What Does a Prenatal Workout Look Like?

At MamasteFit, Gina has crafted a well-rounded approach to prenatal fitness that hits all the right spots. Her Prenatal Fitness Program includes strength training, core stability, and pelvic exercises to keep you feeling like the fierce mama you are.Here’s the breakdown:-

Strength Exercises: Squats, deadlifts, hip thrusts, and more! Keeping your strength up is essential for staying comfortable throughout pregnancy (and bonus: it can help with insulin sensitivity too).

- Core & Pelvic Stability: Newsflash: pain is not a pregnancy requirement. Gina’s program targets the myofascial slings to support a pain-free pregnancy. Plus, a strong core can help baby find the perfect position for birth.

- Pelvic Opening Moves: No, you can’t open the entire pelvis with one move (sorry!). Each level of the pelvis requires a different movement, so Gina’s program incorporates exercises that rotate, stretch, and open your hips in all the right ways.

Final Thoughts

Pregnancy is a time of change, but that doesn’t mean you should stop doing what you love – including keeping fit. And according to Gina, "It's all about modifying as your body changes. Pregnancy fitness isn't about pushing yourself to the max, it's about staying strong, healthy, and prepared for birth and beyond."

So grab those (lighter) weights, adjust your stance, and embrace your journey to a stronger, healthier pregnancy. We’ll be here to cheer you on!

Here for you,