Continue to get your sweet INDOORphins with our pre and postnatal considerations.
We want to make sure you can continue to get a hit of sweet INDOORphins whatever stage of your pre or postnatal journey, that’s why we’ve developed FRAME Online, endorphins on demand. Check out our considerations below to make sure you safely get the most out of working out with FRAME at home.
We advise wearing a sports Bra only on top (No one can see you) to assess whether you are getting any abdominal coning. In mid-later stages this looks a bit like a Toblerone coming out of the midline of your bump. This means that it may be too much for your abdominals and to take the modification or ride that exercise out. We don’t want to work those Peter Andre abs in Pregnancy.
You will have extra Relaxin in the body which will make you a bit more flexible so keep the stretches shorter and watch your range when moving (especially in Dance Cardio and 80’s Aerobics).
If you have PGP some of the Barre series have lots of Unilateral work and wide stances so take a break and reset and on the squats make the stance smaller.
WE LOVE GLUTES! And most will be fine for you but lying on your back from 16 weeks can make you dizzy so if this is you please take the other option.
In pregnancy, we are working at 70% Max and so you should be able to talk the whole way through and take regular water breaks so as to not overheat!
Low Impact is key for joints and Pelvic floor so PLEASE take out all the jumping and make it low impact. Your Postnatal body will thank you.
In early Postnatal, we too advise wearing a sports Bra only on top (No one can see you) to assess whether you are getting any abdominal coning.in your 6 weeks Check, hopefully, you would have been checked for abdominal separation. Coning looks a bit like a Toblerone coming out of the midline of your tummy. This means that it may be too much for your abdominals and to take the modification or Check your breathing to see if that makes it better. The BARRE abs are fast and advanced so if you are building back up take the modification.
Due to pregnancy hormones striking around you may have less stability so feel free to shake out and reset when you need to or slow things down. No one can see!
We recommend low impact for up to six months so take the jumping out and check in with your Pelvic Floor! Leaking is common but not normal so scale it back a little and see what happens then. It shouldn’t man you stop completely but it may mean you need to do more rehab first.
Postnatal exercise is a marathon, not a sprint. Lay the foundations first.
Written by MumHood instructor Caroline Bragg