For showing interest in my guide. With over 9 years of experience in pre - postnatal fitness, I understand how challenging self care can be, especially during pregnancy.
Every woman should be able to train during all phases of life, and pregnancy is no exception. Following proper nutrition, exercise and rehab advice can profoundly change the outcome of pregnancy and postpartum experience.
As pregnancy progresses, the body begins to undergo a host of physical and phyiological changes as a way to accommodate the growing baby. All of these changes make good posture, cardiovascular health, and strength crucial to a healthy and comfortable pregnancy. Prenatal training is not only beneficial for the health of the mother, but also that of the growing baby.
*These workouts are developed from experience and education
WHAT DOES THE GUIDE DO?
1. Promotion of natural labour, reduction in duration of labour
Exercise in pregnancy has proven to reduce the first stage of labour, promote natural delivery and birth of a healthy baby
2. Prevention of gestational diabetes, hypertension, control of hypothyroidism
Prenatal training keeps your hormones in check and reduces the chances of developing pregnancy related diseases and prevents pre-existing conditions from flaring up
3. Less chances of developing dysfunctional Diastasis Recti or mummy-tummy & better chances of returning to pre-pregnancy size
Those who train during pregnancy have a quicker post-partum recovery
WHAT DOES IT INCLUDE?
1. 4 Week guide (12 Workouts)
3 workouts a week for 4 weeks (total of 12 different workouts) along with detailed videos describing each exercise with names
2. Quality exercise programs
Each day includes core training, strength as well as
3. Exercise videos, text description, voiceovers, FAQs
Every piece of information you need, to understand the guide, get straight to work, and feel absolutely energised, strong and prepared for your delivery
1. Training gear
Well supported sports bra
Shoes for floor exercises/gym
Watch for Timer
Resistance band with handles
Keep sipping on water/coconut water throughout the workout.
THESE 9 MONTHS ARE EXTREMELY CRUCIAL FOR YOUR'S AND YOUR CHILD'S HEALTH. THE STRONGER YOU ARE, THE STRONGER YOUR LITTLE ONE WILL BE
30-45 Minutes a day is all you need!
This program is designed for expecting mothers of all fitness levels. With each week of gradually progressing movements, the 4-week guide is meant to make you get stronger, fitter and faster irrespective of your exercise history, and be absolutely prepared for your delivery.
Those with no training background whatsoever, are advised to do the movements slowly or with a reduced range, understanding the technique first, and gradually increasing the range or intensity of the exercise. Those with a training background may add weights to the exercises or increase the reps, to make it more challenging. So there's ample scope for all of you to break into a sweat and get a good workout in!
Once you're done with the 4 weeks, you can always repeat the entire program, with added weights or reps to improve strength and cardiovascular conditioning.
Before starting my guide, make sure to consult your Obstetrician to determine if you have no contraindications to prenatal exercise, and if such movements are right for you.
Do not start the exercise program if your physician advises you not to. Your use of the guide is at your sole discretion and risk.