These rules are essential for your specific situation and take priority over the general recommendations in the plan below.
If you are not sure how to adapt the exercises to your restrictions, book an intro session or message me on Telegram.
The full plan for the "Before pregnancy" phase is already below on this page. Save it as a PDF, or message Anastasia if you would like to discuss your situation.
Preparing the body for pregnancy is not about "getting in shape". It is about building a foundation that will make it easier for the body to live through 9 months and recover faster after birth.
The muscles that really work in birth and the first months after – the pelvic floor, the deep abdominal muscles, the glutes, the back – become the priority in the workout program.
This gives tangible benefits:
The preparation is built more on a functional base than on aesthetics.
It is important to learn to:
This is strength training with the right priorities. 3 months on this program is a good starting point for planning a pregnancy.
Build a healthy foundation for pregnancy and an easy recovery
The full set of exercises for this phase. Each one comes with an illustration, sets, and steps. Do them under a trainer’s supervision or after agreeing it with your doctor.
Trains the connection between the diaphragm and the pelvic floor. This skill lowers intra-abdominal pressure – the foundation of safety for any load during pregnancy and after.
Being able to engage the pelvic floor quickly helps with coughing and sneezing. But the main thing is not to overtrain it: strength without elasticity is useless. Alternate with the reverse Kegel.
Being able to relax the pelvic floor is more critical than being able to squeeze it hard. This lowers the risk of tearing in birth and helps you recover more easily after.
Strengthens the glutes and unloads the lower back. Do it on the exhale, without breath-holding.
Teaches stability of the shoulder girdle and the pelvis without axial load on the spine. Safe before and during pregnancy.
Builds the skill of a neutral spine and teaches you to move the back without engaging the lower back. Safe before and during pregnancy.
Good hip mobility makes birth easier – it is worth building up in advance.
The basic skill of squatting with a straight back and on the exhale – this way intra-abdominal pressure does not harm the pelvic floor. This pattern will save your back during pregnancy.
A healthy, strong back now = less lower-back pain during pregnancy. We work on the exhale, with no jerking.
Strengthens the chest muscles and triceps – it will help you hold your posture as the belly grows and carry your baby in your arms. Keep the back straight, do not sag in the lower back.
Teaches core stability without pressure on the spine. Trains the deep abdominal muscles and the pelvic floor to work together. Safe before and during pregnancy.
A rough plan you can adjust to how you feel.
You do not need to stop anything, as long as it is all done at an adequate intensity.
What is worth reconsidering:
We continue with no changes:
It is individual.
Maintenance nutrition and regular movement work better than harsh diets.
The pelvic floor holds the pelvic organs. During pregnancy it works under the pressure of the growing uterus for 9 months, and in birth it stretches.
If it is weak beforehand – recovery after birth will be harder.
Training before pregnancy:
This is insurance against incontinence, organ prolapse and a long postpartum recovery.
The effect by timeline:
If pregnancy happens sooner – no disaster at all, we continue training on the program for the corresponding trimester.
The plan above is a general program for the "Before pregnancy" phase. Working one-on-one with a trainer takes into account your specific features, your schedule and your goals. An intro session – from 1,600 ₽.
Other phases: Before pregnancy · First trimester · Second trimester · Third trimester · Early postpartum · Recovery · After the first year