Exercise while pregnant the safe way, with Sonia's fitness plan designed by Eat Yourself Sexy Australia's resident trainer, Blake Worrall-Thompson.
Fitness assessment: Due to Sonia’s size her fitness test was to remain as simple as possible. Sonia struggled with the movement screening. Her range was very ‘shallow’ with all exercises and she was limited by the amount she could do due to her lack of strength and her inability to complete the exercises with perfect form. Her fitness test was based around the stairs that she has in her home. She was to re-test after 8 weeks but due to her knee injury the stairs will not be involved and will instead consist of postural exercises on the swiss ball and glute strength exercises on the floor.
Plan of attack: The plan hasn’t changed a huge amount because of Sonia’s pregnancy but more so because of her knee. We were hoping to hit the stairs hard but we had to miss them for close to 4 weeks because of her knee injury.
Sonia’s fitness plan includes:
- walking the stairs three times a week
- 10,000 steps daily and lunges, squats, push-ups
Blake’s pregnancy training tips:
Here are the most important things when training while pregnant
1) Heart rate is not allowed to get over 140
2) Be careful when doing overhead exercises
3) Be careful that the body doesn’t get too hot
4) Make sure the individual is hydrated
5) Limit the amount of new exercises you bring into the workout regime
6) Stretch the anterior chain (front of the body) strengthen the posterior chain (back of the body) to help accommodate for the weight at the front of the body
7) Make sure the movements that are performed are functional and not heavy
8) Be careful with twisting exercises
9) Be careful of muscles and joint as there are weaker at these times
10) Make sure there is plenty of tva activation (stomach strengthening)
11) Limit lunges if they can’t perform them correctly