Prenatal Fitness Classes Near Me

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FAQs:

What is a Prenatal Fitness Class Instructor?

A prenatal fitness instructor is a person who works with a pregnant woman in the ante-natal as well as the post-natal period. They are trained in the relevant exercises for a safe, healthy, and comfortable pregnancy as well as in key nutrition aspects. They are the ones who will guide her through nutrition issues and provide guidelines for a healthy pregnancy. The instructor will also guide the mother through safe exercises for pregnancy and birth depending on the fitness level of the mother. Breathing exercises for birth are also practiced in the sessions that a Pregnancy Fitness instructor conducts. In the post-natal period, a fitness instructor can help the mother regain her pre-pregnancy tone and shape with the help of nutrition planning and safe exercises.

What Does a Prenatal Fitness Class Instructor Do?

A prenatal fitness class instructor works with women in all stages of their pregnancy to ensure their exercise regimens are safely designed and executed. They utilize weight and non-weight-bearing exercises, to specifically strengthen the back, abdominals, hips, and pelvic floor muscles, to assist in childbirth.  We also follow specific core training exercises, dependent on the trimester, and teach proper breathing techniques. Upon post-pregnancy return to exercise, they work with you to help you lose those extra pounds by gradually increasing the intensity of your workouts to help rebuild your strength, stamina, and overall cardiovascular conditioning. They also specifically work to help you rebuild your abdominal wall, heal any potential diastasis recti and strengthen your pelvic floor.

What are Prenatal Fitness Classes?

Prenatal fitness classes can refer to a variety of classes for pregnant women that emphasize staying fit during pregnancy. People can obtain exercise classes on video and do some of these fitness routines at home, or they can participate in community-based courses that might take place at city recreation centers, gyms, or other locations. Many doctors believe that participating in fitness programs is a great idea, provided they are constructed on sound principles that take into account the pregnant body and the extra demands being pregnant may place on the body.

What is the Purpose of Prenatal Exercise?

Exercise during pregnancy can be beneficial for both the mother and the developing child. Mild to moderate exercise can reduce some of the negative side effects of pregnancy, and it also is believed to help prevent some serious complications that can occur during pregnancy. To obtain the most benefits from exercise during pregnancy with the fewest risks of complications, the exercise should be low impact and only mild to moderate in intensity. High-intensity workouts can lead to serious negative consequences for both the mother and the developing child.

Is it Safe to Exercise During Pregnancy?

While it’s true that now isn’t the time to learn to water ski or enter a horse-jumping competition, most women can still enjoy most fitness activities. In fact, many exercises that are off-limits during pregnancy (like mountain biking or downhill skiing) are ones you’d probably have a hard time doing with a basketball-sized tummy anyway. That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy. Some conditions (such as severe anemia, placenta previa, incompetent cervix, and ruptured membranes, among others) can rule out exercise during pregnancy.

How Much Should I Exercise During Pregnancy?

The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise daily, most (if not all) days of the week. What counts toward that 30 minutes? As far as your heart and general health are concerned, three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill or bike at the gym. For that matter, even non-exercise activity — like 15 minutes of vacuuming and 15 minutes of light yard work — counts toward your daily goal.

What Exercises Should I Avoid During Pregnancy?

While pregnant, avoid activities that put you at increased risk of injury, such as the following:

- Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball

- Skydiving

- Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding

- "Hot yoga” or “hot Pilates,” which may cause you to become overheated

- Scuba diving

- Activities performed above 6,000 feet (if you do not already live at a high altitude)

When Should I Start Prenatal Exercise Classes?

If you didn’t exercise regularly before you got pregnant, now is the time to get into a habit that could serve you for a lifetime. Begin with a low level of exertion and work up to 30 minutes per day, 3 to 5 times per week. If possible, work with a trainer who has expertise in working out during pregnancy. Don’t forget to enjoy yourself. If going to the gym isn’t for you, don’t beat yourself up about it. Go dancing with friends or splash around in the pool. Any exercise is better than none.

Who Should Not Exercise During Pregnancy?

If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as:

- Bleeding or spotting

- Low placenta

- Threatened or recurrent miscarriage

- Previous premature births or history of early labor

- Weak cervix

- Talk with your doctor before beginning an exercise program. They can also give you personal exercise guidelines, based on your medical history.

What Pregnancy Changes May Affect Exercise?

Physical changes during pregnancy create extra demands on your body. Keeping in mind the changes listed below, remember that you need to listen to your body and adjust your activities or exercise routine as necessary.

- Your developing baby and other internal changes require more oxygen and energy.

- Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury.

- The extra weight and the uneven distribution of your weight shift your center of gravity. The extra weight also puts stress on joints and muscles in the lower back and pelvic area and makes it easier for you to lose your balance.

The Importance of Physical Activity During Pregnancy

Does being pregnant mean saying goodbye to swimming, tennis, or another sport you enjoy? Not necessarily.

Being physically active during pregnancy offers women many health benefits, among them a psychological lift, better aerobic fitness, and a lower risk of excessive weight gain. For most pregnancies, mild to moderate physical activity benefits the mom and won't negatively affect your unborn child. Consider these benefits of staying active during pregnancy. You can:

1. Feel good as your body changes.

2. Promote muscle tone, stamina, and strength.

3. Reduce leg and back pain, constipation, swelling, and bloating.

4. Promote blood circulation and possibly help prevent varicose veins.

5. Help your posture and balance, which is very important as your center of gravity shifts.

6. Sleep better.

7. Manage stress.

8. Reduce the risk of preeclampsia and gestational diabetes.

9. Prepare your body for labor and childbirth.

According to the 2018 Physical Activity Guidelines for Americans, healthy women with uncomplicated pregnancies should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity, spread throughout the week.

Women who regularly engage in vigorous-intensity aerobic activity or high amounts of physical activity should talk to their healthcare provider about their activity level throughout their pregnancy. Often they may be able to continue their activity provided that their condition remains unchanged. Even if you didn't exercise before pregnancy, it's still a good idea to include moderate-intensity physical activity during pregnancy. Talk to your healthcare provider about how to get started.

Best Strength and Flexibility Workouts During Pregnancy

Strength workouts help maintain and build your muscles. Stronger and more flexible muscles, in turn, help you to bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax. As long as your doctor tells you it's okay to work out, here are the best strengthening exercises for pregnant women:

1. Weight lifting

Lifting weights is a good way to increase your muscle tone when you’re expecting — just opt for more reps (i.e. 12 to 15 in a set) using a lower weight than usual. You might also want to switch to machines, which limit your range of motion to reduce any chance of injury. Try to skip isometric movements — exercises where you hold still in a particular position — because if you accidentally forget to breathe (it’s a common mistake!), you could easily become lightheaded. Use light weights with multiple repetitions instead. And don’t forget to stretch when you're done! Ask your practitioner if you need to make modifications to your TRX routine, and skip the Crossfit unless you’ve been at it for years and get the okay from your doctor.

2. Pilates

A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility (and that all comes in handy during labor). Look for a class tailored specifically to pregnant women or let your instructor know you’re expecting to avoid moves that overstretch or otherwise aren’t compatible with pregnancy.

3. Barre

Barre classes — a mix of Pilates, yoga, and ballet-inspired moves — are excellent for expecting women because they involve strengthening your lower body and core without much jumping. They also involve balance exercises, which help keep you stable as your baby bump throws off your balance. Be sure to let your instructor know you’re pregnant before you begin class so he or she can give you modifications for the few exercises that can put extra strain on your abdomen.

4. Yoga

Prenatal yoga is another ideal workout for moms-to-be: It encourages relaxation, flexibility, focus, and deep breathing — all great preparation for giving birth. Look for a class specifically tailored to pregnant women, or ask your regular yoga instructor to modify the poses so they’re safe for you (that usually means avoiding deep backbends as well as full inversions like handstands and headstands because of potential blood pressure issues). Avoid Bikram (hot) yoga, since you must pass on exercises that heat you up too much.

5. Tai Chi  

This ancient form of meditation involves slow movements that allow even the least flexible to strengthen their bodies without risk of injury. If you’re comfortable with it and have experience, it’s fine to continue tai chi now. Just look for pregnancy-specific classes or stick to exercises you know well, and be extra cautious with those involving balance.

Tips for Pregnancy-Safe Workouts

While exercise during pregnancy is generally very safe, there are a few precautions you'll want to follow to work out safely during pregnancy. Follow these tips:

1. New to exercise? Start slowly. Going all-out when you’re a newbie can lead to sore muscles, sagging resolve, and even injury. Start with 20 minutes, including warm-up and cool-down, and build to 30 (or more, if you feel comfortable).

2. Already a gym rat? Don’t go overboard. If you’re already hitting the gym on the regular, keep in mind that while now’s a good time to maintain your fitness level, it’s probably not the time to increase it. Save the PRs for after you deliver.

3. Stay cool. Skip the saunas, steam rooms, and hot tubs, since anything that raises a mom’s body temperature more than 1.5 degrees Fahrenheit is a no-go. If temperatures soar, keep your workouts inside. And always stay in an air-conditioned environment for prolonged workout sessions.

4. Warm-up and cool down. Warming up ensures your heart and circulation aren’t suddenly taxed and reduces the chance of injury. Since stopping abruptly traps blood in the muscles and reduces blood supply to other parts of your body (including your baby), finish with a few minutes of walking and a few minutes of relaxation before taking on the rest of your day.

5. Listen to your body. Never exercise to the point of exhaustion when you’re expecting. And checking your pulse isn’t the trick to figuring out if you’re overdoing it. Instead, listen to your body: If it feels good, it’s probably fine; pain or strain is not. A little sweat is good; getting drenched isn’t. While vigorous exercise is okay for expecting women, keep your intensity to a 13 to 14 max on a scale of 20; you should work out only so hard that you can still talk while you’re moving. And you should feel energized, not drained, after you finish.

6. Know when something is wrong. Stop exercising if you have calf pain or swelling or muscle weakness affecting your balance. Serious signs that necessitate a call to the practitioner include unusual pain anywhere (from your hips to your head), a cramp that doesn’t go away when you stop, regular painful contractions, chest pain, very rapid heartbeat, difficulty walking, a sudden headache, lightheadedness, increased swelling, bleeding, or a reduction in fetal movement after week 28.

7. Keep off your back. Avoid exercises that have you lying flat on your back or standing still without moving for a prolonged period of time after the fourth month. The weight of your expanding uterus could compress blood vessels, restricting circulation.

8. Avoid certain moves. Full sit-ups or double leg lifts pull on the abdomen, so they’re probably best avoided. Also skip activity that requires deep backbends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions.

9. Drink up. For every half hour, you work up a sweat, down at least an extra full glass of water — more in hot weather or if you’re seriously sweating. Start sipping ideally 30 to 45 minutes before you begin exercising, and continue to sip on plenty of water during and after your workouts.

10. Pack a snack. High-intensity exercise or exercise for longer than 45 minutes can lead to low blood sugar, so enjoy a light protein-carb combo snack before and after workout sessions.

11. Dress for success. Wear loose, breathable, stretchy clothes and a sports bra that supports your breasts without pinching. Don’t forget to replace your sneakers if they’re aging to reduce the risk of injuries or falls.

12. Stay motivated. Choosing a pregnancy exercise routine that works for you is pretty simple: Pick what you actually enjoy doing, and consider switching up workouts to keep things interesting. That way, even on the days when you'd rather hang on the couch, you'll be more likely to motivate yourself in the direction of the yoga mat.

Different Prenatal Exercise Classes

Sticking to an exercise routine isn’t always easy. Joining a class is a great way to stay motivated and on track. An exercise class is like an appointment and a time specifically set aside for your workout.

Prenatal exercise classes are designed to give you the best and safest workout during pregnancy. They also offer the chance to socialize with other pregnant women and share your experiences. Some wonderful exercise classes to consider are:

1. Water exercise: Exercising in the water is comfortable and enjoyable. Swimming and aqua aerobics are low-impact total-body workouts that are easy on the joints. The water also keeps you from overheating. You just want to be sure the water temperature isn’t too hot or too cold.

2. Pregnancy yoga: Yoga is good for the mind, body, and spirit. It improves posture and builds strength and endurance. A focus on breathing also promotes relaxation and helps to calm the mind. However, there are some traditional yoga poses that you shouldn’t do during pregnancy, so it’s helpful to take a prenatal yoga class. Prenatal yoga includes poses that are safe and will prepare your body for labor and delivery.

3. Pregnancy Pilates: Pilates increases flexibility and core strength. It can help prepare your muscles for labor and delivery and help your body recover more quickly after the birth of your baby. If you cannot find a prenatal Pilates class, a qualified instructor can modify a regular Pilates workout for you. You want to be careful not to overstretch and avoid positions that require you to lie flat on your back or stomach.

4. Prenatal aerobics: An aerobics class gets your heart beating and strengthens your cardiovascular system. It usually involves body movements that stretch and tone the muscles. Low to moderate-impact aerobics classes such as step aerobics without a step or dance classes such as modified Zumba are great pregnancy workouts. You just want to stay away from high-impact aerobics, jumping, leaping, and bouncing while you’re pregnant.

5. Spinning: Experts do not recommend outdoor bicycle riding while you're expecting, but riding an indoor stationary bike is an excellent way to get in some cardio. The temperature in an indoor class is controlled to prevent overheating. Plus, the bicycle does not move, so you're less likely to fall off and injure yourself. 

6. Walking club: Join a neighborhood walking club. Brisk walking is great exercise. Plus, getting outside for fresh air and social time with friends or neighbors can make you feel great. If there isn’t a walking club in your area, consider starting one.

7. Childbirth classes: Childbirth classes are about listening to information and learning, but they often include exercise. You can learn how to get into and move through different labor positions, along with exercises to help you breathe and prepare your muscles for pushing and the birth of your baby.

Benefits of Exercise During Pregnancy

Exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy and make you feel better, knowing you’re doing something good for yourself and your baby.

Some of the benefits of regular exercise throughout your pregnancy include:

- enjoyment

- increased energy

- improved fitness

- reduced back and pelvic pain

- decreased risk of pregnancy complications such as pre-eclampsia and pregnancy-induced hypertension

- preparation for the physical demands of labor

- fewer complications in delivery

- faster recuperation after labor

- prevention and management of urinary incontinence

- improved posture

- improved circulation

- weight control

- stress relief

- reduced risk of anxiety and depression

- improved sleep and management of insomnia

- increased ability to cope with the physical demands of motherhood.

Warning Signs When Exercising During Pregnancy

If you experience any of the following during or after physical activity, stop exercising immediately and see your doctor:

- headache

- dizziness or feeling faint

- heart palpitations

- chest pain

- swelling of the face, hands, or feet

- calf pain or swelling

- vaginal bleeding

- contractions

- deep back, pubic or pelvic pain

- cramping in the lower abdomen

- walking difficulties

- an unusual change in your baby’s movements

- amniotic fluid leakage

- unusual shortness of breath

- excessive fatigue

- muscle weakness

Preparation for Prenatal Exercise

Drinking plenty of fluids before exercising can help to ensure adequate hydration. Stretching for at least five minutes before beginning a workout may reduce the risk of injury. After completing a workout, another period of at least five minutes of stretching is recommended. Drinking additional fluids helps to replace those lost during exercise. It is especially important for pregnant women to cool down gradually from exercise.

If a pregnant woman chooses to exercise with a trained professional, she should ask what type of certifications he or she holds. Additionally, the exercise professional should have received special training in the exercise needs of pregnant women. Before beginning an exercise class, a pregnant woman should check to ensure that the activity is appropriate for her. Classes specifically designed for pregnant women are often available at local gyms or community centers. Classes designed for individuals who are not pregnant may be too strenuous, require too much bouncing, or involve non-recommended postures.

Tips for Finding a Good Prenatal Fitness Class

1) Most pregnancy-specific classes will guide you on fitness routines that keep your heart rate in the safe range while allowing you to experience wonderful physical benefits. To keep you and your baby safe, you should make sure you can still talk while working out.

2) Look for a prenatal class where you will learn breathing techniques to help you manage labor and contractions and to remain as relaxed as possible. Breath is one of the most critical tools for labor. It has a profound effect on keeping the body and mind relaxed via the parasympathetic nervous system, thus also controlling how we feel physically and mentally. Another remarkable aspect of the breath is that it is the only autonomic function in the body we can control. So learn to maximize your breath to control your emotions and find physical rest in the body.

3) You also want a class that will help you learn labor positions. A well-rounded instructor will include these positions in class so that on the big day, it comes very naturally. Instructors teach that movement which is one of the other key players in managing labor progress and contraction pain. A good rhythm, which includes movement, helps to distract your mind from uncomfortable sensations, and movement, along with using gravity, can help facilitate your baby navigating her or his way into the pelvis.

4) Look for a teacher who knows the physiology of the body and how to ease pregnancy aches and pains. For example, if you have back pain, she should be able to guide you on exercises to reduce the pain and find ways to avoid it, if possible. Your instructor also should be well versed in diastasis recti -- the abdominal separation that occurs in pregnancy -- including how to watch for it and what exercises to do and not to do in order to lessen the degree of separation.

5) To get the most out of attending a prenatal class, find one that cultivates a comfortable circle (or group or community) to talk, share how you are feeling, and connect with other pregnant people. This is one of the biggest benefits of attending a group class -- it allows you not only to make new friends in the same boat, but it helps you learn and become more empowered for the big day. Another perk comes from your instructor, who will know the ins and outs of all the pregnancy and new mother/baby resources in your area, which can help you find things easily.

How Soon Can I Exercise After Delivery?

It is best to ask your healthcare provider how soon you can begin your exercise routine after delivering your baby. Although you may be eager to get in shape quickly, return to your pre-pregnancy fitness routines gradually. Follow your healthcare provider's exercise recommendations. Most women can safely perform a low-impact activity 1 to 2 weeks after a vaginal birth (or 3 to 4 weeks after cesarean birth). Do about half of your normal floor exercises and don't try to overdo it.

Sources:

Wisegeek

What to Expect

Very Well Family

ACOG

Better Health

Healthline

JRank

Lamaze

DTS Nova

Cappa India

WebMD

Eat Right

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.