During pregnancy, a woman's body undergoes numerous changes, mainly changes related to weight gain, posture and abdominal circumference. Many women have difficulty getting back into good physical shape, but this difficulty can be easily overcome when focus and discipline are a given in everyday life.
It is known that exercise during pregnancy, properly adapted, is important not only to maintain sporting habits, but also to control weight and some associated problems that may arise, such as diabetes or sciatica attacks so common in the last phase of pregnancy.

With the arrival of a new member of the family, it is necessary to stay in shape so that the mother can enjoy each stage of their growth, and even as a way of combating postpartum depression, so, after the so-called recovery phase, whenever the doctor indicates, the mother can return to her training.
But in the early days, what types of exercise are recommended?
For example, the mother should start by taking walks, as well as doing stretching and strengthening exercises for the pelvic region. Since many women suffer from urinary incontinence after giving birth, it is necessary to work the perineum through exercises such as the pelvic bridge, focusing on the movement of squeezing the perineum for periods of between 10 and 15 seconds.
In this first phase, the new mother should opt for exercises with little dynamics, that is, isometric exercises and concentration of strength in the large muscle groups, such as sitting against the wall, or classic squats, and avoid positions on all fours or planks in this first phase due to abdominal diastasis.

These are some general examples so that new mothers can exercise appropriately without putting their health and well-being at risk. However, it is advisable to have adequate monitoring from your personal trainer so that each person's goals are achieved.

Afonso Geraldes