Pregnancy and Sport

Reflection about my Journey since week 1

---

I've always wondered if I could continue my passion during pregnancy. Now, at 32 weeks I am still able to run, swim, ride and do strength training, of course adapting to my everyday sensations.

There aren't many positive views about exercise for pregnant women: so many negative comments that often give rise to unnecessary worries.

• 

• 

• 

Several times over these last seven months, I've been asked, "Why? Why do you do it?" And my answer is: "And why not?".

Why is a woman who exercises and stays fit during pregnancy seen as irresponsible, while one who is sedentary and perhaps even smokes isn't?

I'm convinced that each of us knows our own bodies and the signals they send. Whether an activity makes us feel good or not is something we can sense. I know that medical advice is crucial, but if all the signals are green, why should we give up exercise?

We all know the benefits exercise has on overall health. These benefits double once a new life grows within us. Exercising during pregnancy helps to boost your energy, reduces back pain, lowers the risk of gestational diabetes, improves your mood, and helps prepare your body for an easier labor and faster postpartum recovery!

I have to thank the physio (Fisio Breggia) that followed my journey since 9th week of the pregnancy. She helped me to understand my body signals to continue my passion in the most safe way possible!

• 

• 

I will share with you 2 strength total body circuits that you can do during pregnancy or in your normal daily life:

https://video.wixstatic.com/video/5ac60f_c88c3499323842c79921568950f9eb39/1080p/mp4/file.mp4

Strength circuit for pregnancy to repeat 4X or 6X: 20 TRX ROW / 20 Box Step with weight (10xL/10xR)/ 20 bench ROW (10xL/10xR) / 10 DUMBBELL LATERAL RAISE combined to 10 DUMBBELL FRONT RAISE / 20 single leg bridge with bench (10xL/10xR):

https://video.wixstatic.com/video/5ac60f_6876a6db23b24e1f9b77e71f424ad8c9/1080p/mp4/file.mp4

Circuit of strength total body to repeat 4x or 6x times: 12 one arm kettbell row / 10 or 20 The flat bench press (depends on the weight you put) --> you can do them with also two dumbbells / 20 Squat (with a bench under your gluts, you don't have to do a stop on the bench, just touch it and go back up) / One leg hamstring exercice with swissballx (10xL/ 10xR)