Strength, smartness and training before childbirth

Being pregnant is a unique experience. Nothing is the same, whether you are carrying your first or third child. As soon as you start to get used to the new conditions, you are faced with others. Depending on how you experience the pregnancy you are currently going through, we give you the best conditions for exercise and diet.

A woman’s pregnancy is divided into three trimesters: Three three-month periods that define which growth phase the baby and you as a mother are in. Many experience nausea and fatigue during the first trimester, while the second trimester is often described as a boost of energy, well-being and strength. Exercise and diet for nutrition and energy. As a woman, you have your own individual experience of pregnancy. Not least of how you are affected physically. The child demands nutrition and you must gradually adjust your diet to satisfy the need and support your child’s development.

Sometimes you get a surge of energy, other times it’s clear that there are several of you sharing the body’s resources: Every little effort turns into a group workout. At each trimester, we take into account your physical development when we calculate your diet and exercise.

First trimester

In the early stages of pregnancy, you can exercise as you always have. You can without problem train with weights, lie on your back and even do reasonably intense cardio provided you get the energy you need. Then regular basic strength training is what you need: One exercise at a time with a long rest between sets.

During the first trimester, the hormones take on a life of their own. If you feel nauseous, it is important to think smart about the diet, which should be adapted to meet both your and your child’s nutritional needs. Training will sometimes feel impossible to complete. Then it’s time to listen to your body, but sometimes exercise can actually alleviate the symptoms.

Second trimester

The second trimester is usually experienced as the best time during pregnancy. Many women testify that they feel better, have a good appetite and feel energetic. You can still do whatever exercises you want, without being limited by the stomach being in the way.
Smart exercise during pregnancy is about preparing the body for childbirth and not least the first time as a mother. If you haven’t done it yet, now is the time to switch your focus from performance to preparation. This is done, among other things, by strengthening the core and pelvic floor.

Third trimester

During the third trimester, training may require a little smartness. You can’t lie on your stomach, you should be careful when lying on your back and have to think about your posture even more than before. It is common to experience discomfort at unexpected times, such as movements with the arms above the head. Of course, there are exercises that should be done carefully, but in the vast majority of cases you can be calm: Sometimes feeling insecure and awkward need not be an obstacle – they are just new conditions for how you can move physically.

Trainimal Woman

We are experts in training for women through all phases of life, not least pregnancy: Our coaches have over 10 years of specialist experience coaching pregnant and new mothers. In 2010 we were founded as a company under the name MammaFitness and we are proud to have coached over 35,000 mothers to reach their goals. Over the years, satisfied customers have faithfully followed us through their lives. Today, we coach pregnant women as well as women in menopause. Therefore, the natural step in 2022 was to change the name to Trainimal Woman.