You are not fragile. Your athleticism is not fragile.
 
Yes, your body changes during pregnancy. No, that doesn’t make you fragile. No, that doesn’t mean you suddenly have a long list of things you can no longer do.
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Instead, take some time to understand the changes that are happening and learn a little strategy so that you can continue to train in a way that supports our changing bodies!
 
THAT is exactly what these guidelines provide for you!

Download your PREGNANCY WORKOUTS GUIDELINES FOR RUNNERS NOW!

Click the big orange "GET IT NOW" button to have it delivered directly to your inbox.

So, let's take a quick look at what's going on inside your body...

  • Your diaphragm (breathing muscle that’s super important to your core function) gets pushed up and a baby sits in the way of its full proper function increasing the need for practice and awareness in your breathing.
  • Your pelvic floor is under extra pressure from the growing baby which needs to be considered with hip impact exercises. It’s not off the table if we address your pelvic floor strength and control.
  • Your abs stretch out big time making it harder to manage core pressure/stability. Believe it or not, having the baby in there actually help provide some stability with the stretched abs, but soon that baby will be out and in your arms.
  • Your back muscles are overcompensating and tightening to make up for lack of ab strength and to handle extra front weight increasing the need to focus on back body mobility.
  • Your posture changes (and not for the better) during pregnancy AND from holding/feeding the baby after but we can increase our focus on exercises that help balance it back out.
  • The hormones raging through your body cause ligament laxity. Any other underlying muscular imbalances in your body might come out to play! Many of these hormones remain elevated during breastfeeding as well.
  • Your blood volume increases dramatically and that takes A LOT of energy! We need to closely monitor for fatigue and give grace when needed.
  • You may already be undergoing sleep deprivation (pregnancy insomnia is no joke) and increased psychological stress requiring more grace and appreciation for the work your body is doing.
Again, you are not fragile. It’s simply a matter of a temporary change of focus/strategy so that we can fully support your changing body.
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My Pregnancy Workout Guidelines will walk you through exactly how to do that with confidence so that you can still train and move in ways you love!
Click the big orange "GET IT NOW" button
​to have it delivered directly to your inbox.

About Me

Alison Marie Helms, PhD.
Women's Strength and Running Coach

I'm a certified personal trainer and running coach, pregnancy/postpartum corrective exercise specialist, running enthusiast turned strength training advocate, and creator of the Women's Running Academy.
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