A well-balanced and good goal when you are pregnant and want to exercise could be to maintain fitness and strength. It is also good to dare to load the body in natural movements adapted to the phases of pregnancy, but perhaps not to strive for peak performance. Exercise should focus on well-being and be done if it feels good!

Every woman and pregnancy is unique, so it is difficult to formulate general advice on pregnancy exercise. Previous exercise experience, possible pain or medical complications are factors that will determine how exercise can be adapted to the pregnant body.

What is common to all pregnant women is the change in the center of gravity together with the increased downward pressure. It is therefore important to strengthen the pelvic floor. This will help you to cope with the increased demands on your body of an increasingly heavy pregnancy and hormonal changes. Even after giving birth, it is good to have control over the pelvic floor to also be able to find back to the normal functions and strength of the pelvis. For customized exercises you can do for your pelvic floor, see the video strengthen your inner cylinder.

Exercise when pregnant

Exercising muscles that affect body positioning and posture is good because the growing belly changes the body's center of gravity. These muscles are the back, gluteal and deep abdominal stabilizing muscles. By exercising these muscles, you can reduce the risk of common back problems associated with both pregnancy and the postpartum period. It can also strengthen the spine and help reduce some pain, and will contribute to your well-being.

It's usually good to find an activity that helps you move regularly. Which activity this is, you can try it out for yourself! Many pregnant women enjoy the weightlessness of swimming and the feeling of stretching out their sore bodies in pregnancy-friendly yoga. Others want to engage in their usual activity or sport, but adapt the intensity and range of motion to their pregnancy. For many, walking at a leisurely pace in the fresh air feels good, as long as you don't suffer from pelvic pain.

A good goal for exercise during pregnancy is to train to maintain fitness and strength, and to push your body in natural movements, rather than aiming for peak performance. Only you know which form of exercise is best for you, so look at who you are as a person and think about how you can feel your best both during your pregnancy and afterwards.

Exercise should focus on well-being and be done if it feels good. If you are in a lot of pain, exercise may not be the answer. Don't push yourself towards something that costs you too much energy. If it involves much more rest than you are used to, try to accept it and let go of the demands of physical performance.