Blog – Anastasia NikolskayaArticles about training during pregnancy and after childbirth in Samara.https://anastasia-nikolskaya.ru/Kegel exercises after birth: when to start and how to do themhttps://anastasia-nikolskaya.ru/en/blog/kegel-exercises-after-birth/https://anastasia-nikolskaya.ru/en/blog/kegel-exercises-after-birth/Kegel exercises after childbirth: when you can start after each type of birth, step-by-step technique, a 12-week schedule, reverse Kegels and common mistakes.Tue, 25 Aug 2026 00:00:00 GMTPostpartum recovery: answering readers' questions as an experthttps://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-reader-questions/https://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-reader-questions/Invited expert in a postpartum recovery AMA. A detailed answer on a lower back that was already weak before pregnancy, plus the daily habits that overload it.Mon, 27 Jul 2026 00:00:00 GMTBack Pain After Birth: Exercises From Week One, Stage by Stagehttps://anastasia-nikolskaya.ru/en/blog/postpartum-back-pain-exercises/https://anastasia-nikolskaya.ru/en/blog/postpartum-back-pain-exercises/Back pain after birth? Local back work does not need to wait 2 months: exercises from week 1, stages for weeks 2-3 and 4-6, what to avoid and when to see a doctor.Thu, 02 Jul 2026 00:00:00 GMTTaping During Pregnancy: What Tape Actually Does and Who Should Apply Ithttps://anastasia-nikolskaya.ru/en/blog/taping-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/taping-during-pregnancy/Kinesiology tape offloads the lower back and belly, but it does not close diastasis or reduce volume. A trainer who tapes pregnant clients explains honestly.Thu, 02 Jul 2026 00:00:00 GMTGestational Diabetes and Exercise: What's Safe, What's Not, and When to Stophttps://anastasia-nikolskaya.ru/en/blog/gestational-diabetes-and-exercise/https://anastasia-nikolskaya.ru/en/blog/gestational-diabetes-and-exercise/Can you work out with gestational diabetes? Which exercises help control blood sugar, and when is exercise the wrong answer for your situation?Thu, 28 May 2026 00:00:00 GMTPostpartum Recovery Exercises: A Safe Week-by-Week Planhttps://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-exercises-by-week/https://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-exercises-by-week/Safe postpartum recovery exercises by week: breathing, pelvic floor and core. When to start moving and what to avoid after natural birth or C-section.Sun, 24 May 2026 00:00:00 GMTFeeling sleepy after a workout during pregnancy: normal or a warning signhttps://anastasia-nikolskaya.ru/en/blog/feel-sleepy-after-workout-pregnancy/https://anastasia-nikolskaya.ru/en/blog/feel-sleepy-after-workout-pregnancy/Feeling sleepy after a workout in pregnancy is not weakness – it is a normal recovery signal. 5 causes, 4 markers of normal, 6 warning signs and what helps you recover faster.Sun, 17 May 2026 00:00:00 GMTPostpartum binder: when to start wearing it and how longhttps://anastasia-nikolskaya.ru/en/blog/postpartum-belly-binder/https://anastasia-nikolskaya.ru/en/blog/postpartum-belly-binder/When you can start wearing a binder after birth, how many hours a day, and who does not need one at all. C-section, symphysitis, diastasis: 6 cases, one table.Mon, 11 May 2026 00:00:00 GMTPrenatal yoga: safe asanas by trimester and what to avoidhttps://anastasia-nikolskaya.ru/en/blog/prenatal-yoga/https://anastasia-nikolskaya.ru/en/blog/prenatal-yoga/Prenatal yoga – which asanas are okay by trimester, what is definitely off the table, how prenatal yoga differs from regular yoga, and how to practise at home safely. Perinatal trainer from Samara.Mon, 11 May 2026 00:00:00 GMTVaricose veins during pregnancy: exercises, posture, and what to avoidhttps://anastasia-nikolskaya.ru/en/blog/varicose-veins-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/varicose-veins-during-pregnancy/Varicose veins during pregnancy – why they appear, which exercises help, what to avoid, and whether you need compression garments at training. A trainer's perspective without panic.Mon, 11 May 2026 00:00:00 GMTReturning to running after childbirth: 5 readiness tests and an 8-week planhttps://anastasia-nikolskaya.ru/en/blog/returning-to-running-after-birth/https://anastasia-nikolskaya.ru/en/blog/returning-to-running-after-birth/When you can run after childbirth: a minimum of 12 weeks after vaginal birth and 16 weeks after a C-section. 5 readiness tests and an 8-week plan to 5 km without symptoms.Sat, 09 May 2026 00:00:00 GMTJump rope during pregnancy: can you skip and when to stophttps://anastasia-nikolskaya.ru/en/blog/jump-rope-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/jump-rope-during-pregnancy/Can you use a jump rope during pregnancy by trimester. Why skipping is a high-risk activity, what alternatives give the same effect, and when you can return to jump rope after birth.Wed, 29 Apr 2026 00:00:00 GMTTraining and IVF: what is allowed and what is not in each phase of the cyclehttps://anastasia-nikolskaya.ru/en/blog/ivf-and-fitness/https://anastasia-nikolskaya.ru/en/blog/ivf-and-fitness/Which forms of training help during IVF preparation, which are contraindicated after embryo transfer, and what to do in the first weeks of a pregnancy after IVF.Wed, 29 Apr 2026 00:00:00 GMTPregnancy after 35: which forms of training are safe and what to keep in mindhttps://anastasia-nikolskaya.ru/en/blog/pregnancy-after-35-training/https://anastasia-nikolskaya.ru/en/blog/pregnancy-after-35-training/How to train during pregnancy after 35: how the risk profile changes, why regular training matters especially at this age, what to avoid and what makes the difference.Wed, 29 Apr 2026 00:00:00 GMTPregnancy fitness by trimester: what is allowed, what is not, how to trainhttps://anastasia-nikolskaya.ru/en/blog/pregnancy-fitness-by-trimester/https://anastasia-nikolskaya.ru/en/blog/pregnancy-fitness-by-trimester/A detailed breakdown of pregnancy fitness by trimester: what changes in the body, which exercises suit and which are excluded in each trimester, ready-made weekly plans, and stop-signals. A hub page with links to detailed materials.Wed, 29 Apr 2026 00:00:00 GMTSymphysis pain during pregnancy: exercises, support belt, and what to avoidhttps://anastasia-nikolskaya.ru/en/blog/symphysis-pain-pregnancy-exercises/https://anastasia-nikolskaya.ru/en/blog/symphysis-pain-pregnancy-exercises/Symphysis pain (SPD) during pregnancy: the test, which exercises help, what is off limits, when a support belt is needed, and signals to see a doctor. A trainer's breakdown without panic.Wed, 29 Apr 2026 00:00:00 GMTUltrasound and training in pregnancy: how long before and can you train the same dayhttps://anastasia-nikolskaya.ru/en/blog/ultrasound-and-training-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/ultrasound-and-training-during-pregnancy/How to plan training around a routine pregnancy ultrasound. When it affects scan quality, how to avoid loading the body before a screening, and what to do if the scan finds something.Wed, 29 Apr 2026 00:00:00 GMTKegel exercises before pregnancy: why train the pelvic floor in advancehttps://anastasia-nikolskaya.ru/en/blog/kegel-exercises-before-pregnancy/https://anastasia-nikolskaya.ru/en/blog/kegel-exercises-before-pregnancy/How and why to train the pelvic floor before pregnancy: Kegel technique, reverse Kegel, common mistakes. Preparation for birth and postpartum recovery.Tue, 28 Apr 2026 00:00:00 GMTExercise and conception: how much helps and how much hindershttps://anastasia-nikolskaya.ru/en/blog/exercise-and-fertility/https://anastasia-nikolskaya.ru/en/blog/exercise-and-fertility/Does exercise affect fertility – when it helps you conceive and when it works against you. How to spot overtraining and what to do about it.Fri, 24 Apr 2026 00:00:00 GMTPreparing your body for pregnancy: a 3–6 month checklisthttps://anastasia-nikolskaya.ru/en/blog/pre-pregnancy-body-preparation/https://anastasia-nikolskaya.ru/en/blog/pre-pregnancy-body-preparation/How to prepare your body for pregnancy in 3–6 months: pelvic floor, breathing, strength base, weight, cycle. A step-by-step plan with no filler.Fri, 24 Apr 2026 00:00:00 GMTPregnancy exercises at work: office routine for desk-based pregnancyhttps://anastasia-nikolskaya.ru/en/blog/pregnancy-exercises-at-work/https://anastasia-nikolskaya.ru/en/blog/pregnancy-exercises-at-work/Office workouts for pregnancy: 10 exercises right at your chair, dealing with oedema, the right posture at the computer, how often to stand up, and when to see a doctor.Mon, 20 Apr 2026 00:00:00 GMTUterine tone during pregnancy: how to tell normal from concerning and what to dohttps://anastasia-nikolskaya.ru/en/blog/uterine-tone-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/uterine-tone-during-pregnancy/What uterine tone is, how it feels by trimester, when it is normal and when to call a doctor, and how to train so you do not trigger hypertonus.Fri, 17 Apr 2026 00:00:00 GMTTraining in the first trimester: what is okay and how to starthttps://anastasia-nikolskaya.ru/en/blog/first-trimester-training/https://anastasia-nikolskaya.ru/en/blog/first-trimester-training/Which workouts are safe in the first trimester of pregnancy – how to start, what to watch for, and when it is better to wait.Tue, 14 Apr 2026 00:00:00 GMTOnline prenatal trainer: working with clients in any countryhttps://anastasia-nikolskaya.ru/en/blog/online-prenatal-trainer-abroad/https://anastasia-nikolskaya.ru/en/blog/online-prenatal-trainer-abroad/Online training for pregnancy and postpartum recovery – with a Russian-speaking trainer, wherever you live.Fri, 10 Apr 2026 00:00:00 GMTA personal trainer for pregnancy: how to find one and what to look forhttps://anastasia-nikolskaya.ru/en/blog/choosing-a-prenatal-personal-trainer/https://anastasia-nikolskaya.ru/en/blog/choosing-a-prenatal-personal-trainer/A personal trainer for pregnancy – what they do, how sessions are structured, how much they cost, and how to choose a reliable specialist.Thu, 09 Apr 2026 00:00:00 GMTPrenatal gymnastics: what it is, why it helps and how to choose a classhttps://anastasia-nikolskaya.ru/en/blog/prenatal-gymnastics-gentle-exercise/https://anastasia-nikolskaya.ru/en/blog/prenatal-gymnastics-gentle-exercise/Prenatal gymnastics – how it differs from prenatal fitness, which exercises are safe, how to find a qualified trainer and how to start.Thu, 09 Apr 2026 00:00:00 GMTTraining after a C-section in Samara: when to start and how to recoverhttps://anastasia-nikolskaya.ru/en/blog/training-after-c-section-samara/https://anastasia-nikolskaya.ru/en/blog/training-after-c-section-samara/Training after a C-section in Samara – when you can start, which exercises are safe, and how a postpartum recovery specialist works.Thu, 09 Apr 2026 00:00:00 GMTExercise while breastfeeding: is it safe and how to trainhttps://anastasia-nikolskaya.ru/en/blog/exercise-while-breastfeeding/https://anastasia-nikolskaya.ru/en/blog/exercise-while-breastfeeding/Can you exercise while breastfeeding – yes, training is safe and does not harm lactation. We unpack 5 myths about lactic acid and 'bitter milk', when to return to load after childbirth, and which formats suit a nursing mother.Tue, 24 Mar 2026 00:00:00 GMTDiastasis recti after childbirth: which exercises help, which make it worsehttps://anastasia-nikolskaya.ru/en/blog/diastasis-recti-exercises-after-birth/https://anastasia-nikolskaya.ru/en/blog/diastasis-recti-exercises-after-birth/Diastasis recti after childbirth – how to self-test, which exercises are safe and which are risky. A step-by-step guide to recovery.Tue, 24 Mar 2026 00:00:00 GMTBreathing exercises for pregnancy: techniques and benefits at every stagehttps://anastasia-nikolskaya.ru/en/blog/breathing-exercises-for-pregnancy/https://anastasia-nikolskaya.ru/en/blog/breathing-exercises-for-pregnancy/Breathing exercises for pregnancy in 10 minutes a day: 3 techniques by trimester, breathing for birth, the link with the pelvic floor, and reduced anxiety. Safe from the first trimester to the due date.Tue, 24 Mar 2026 00:00:00 GMTWhich exercises to avoid during pregnancy: the full listhttps://anastasia-nikolskaya.ru/en/blog/exercises-to-avoid-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/exercises-to-avoid-during-pregnancy/A complete list of exercises to avoid during pregnancy: contact sports, jumping, crunches, hot yoga and others. With explanations and alternatives.Tue, 24 Mar 2026 00:00:00 GMTHow to flatten the belly after childbirth: 4 home exercises and why the lower belly stayshttps://anastasia-nikolskaya.ru/en/blog/flatten-belly-after-birth/https://anastasia-nikolskaya.ru/en/blog/flatten-belly-after-birth/How to flatten the belly after childbirth at home: 4 safe exercises for deep muscles and glutes, a diastasis test, 6 reasons the lower belly does not go away. No crunches, no planks.Tue, 24 Mar 2026 00:00:00 GMTKegel exercises during pregnancy: technique, benefits, and common mistakeshttps://anastasia-nikolskaya.ru/en/blog/kegel-exercises-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/kegel-exercises-during-pregnancy/Kegel exercises during pregnancy: how to do them correctly, step-by-step technique, common mistakes, and the link with preparing for labour.Tue, 24 Mar 2026 00:00:00 GMTLower back pain during pregnancy: why it happens and what helpshttps://anastasia-nikolskaya.ru/en/blog/lower-back-pain-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/lower-back-pain-during-pregnancy/Back or lower back pain in pregnancy is common (50-80% of pregnant women). We break down causes by trimester, safe exercises, and when to see a doctor.Tue, 24 Mar 2026 00:00:00 GMTOne-on-one prenatal training: why it matters and how to choose a trainerhttps://anastasia-nikolskaya.ru/en/blog/one-on-one-prenatal-training/https://anastasia-nikolskaya.ru/en/blog/one-on-one-prenatal-training/Why pregnant clients benefit from one-on-one training, how a session is structured, how it differs from group classes, and how to choose a trainer.Tue, 24 Mar 2026 00:00:00 GMTPelvic floor muscles after childbirth: exercises for recovery and strengthhttps://anastasia-nikolskaya.ru/en/blog/pelvic-floor-after-birth/https://anastasia-nikolskaya.ru/en/blog/pelvic-floor-after-birth/How to recover and strengthen pelvic floor muscles after childbirth: home tests, Kegel exercises, a ready 12-week plan, hypertonus vs hypotonus, prolapse grades, and daily habits.Tue, 24 Mar 2026 00:00:00 GMTPostpartum recovery in Samara: where to start and who to seehttps://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-samara/https://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-samara/Postpartum recovery in Samara – when to start, what a trainer does and what a doctor does. An individual approach and realistic recommendations.Tue, 24 Mar 2026 00:00:00 GMTPostpartum recovery week by week: what to expect and what to dohttps://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-week-by-week/https://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-week-by-week/A detailed week-by-week postpartum recovery plan: from the first days to six months. What is normal at each stage and which steps to take.Tue, 24 Mar 2026 00:00:00 GMTPrenatal fitness: how to choose a trainer and a formathttps://anastasia-nikolskaya.ru/en/blog/prenatal-fitness-choosing-format/https://anastasia-nikolskaya.ru/en/blog/prenatal-fitness-choosing-format/How to choose prenatal fitness – what to look at in a trainer, which format suits you, and how to avoid wasting time and money.Tue, 24 Mar 2026 00:00:00 GMTRunning during pregnancy: is it safe in early pregnancy and across the trimestershttps://anastasia-nikolskaya.ru/en/blog/running-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/running-during-pregnancy/Running during pregnancy by trimester: can pregnant women run, the details of running in early pregnancy, contraindications, intensity control, and what to replace running with.Tue, 24 Mar 2026 00:00:00 GMTPreparing the body for birth: which exercises help and when to starthttps://anastasia-nikolskaya.ru/en/blog/preparing-the-body-for-birth/https://anastasia-nikolskaya.ru/en/blog/preparing-the-body-for-birth/How to prepare the body for birth with exercises – the pelvic floor, breathing, mobility, endurance. When to start and what to do in each trimester.Tue, 24 Mar 2026 00:00:00 GMTStretching during pregnancy: what is allowed, what is not, and how not to do harmhttps://anastasia-nikolskaya.ru/en/blog/stretching-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/stretching-during-pregnancy/How to stretch safely during pregnancy by trimester. Which exercises are acceptable, what to avoid, and how to take changes in the body into account.Tue, 24 Mar 2026 00:00:00 GMTSwimming and the pool during pregnancy: benefits, limits, and ruleshttps://anastasia-nikolskaya.ru/en/blog/swimming-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/swimming-during-pregnancy/Pool and swimming during pregnancy: benefits by trimester, safe strokes, water temperature, aqua aerobics, and contraindications.Tue, 24 Mar 2026 00:00:00 GMTSwelling during pregnancy: causes and what helps (including movement)https://anastasia-nikolskaya.ru/en/blog/swelling-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/swelling-during-pregnancy/Why swelling occurs during pregnancy, when it is normal and when it is not – and which exercises and habits help reduce it.Tue, 24 Mar 2026 00:00:00 GMTThird trimester training: what is okay and how to adapthttps://anastasia-nikolskaya.ru/en/blog/third-trimester-training/https://anastasia-nikolskaya.ru/en/blog/third-trimester-training/How to train safely in the third trimester of pregnancy. Which exercises to adapt, what to add to prepare for labour, and when to stop.Tue, 24 Mar 2026 00:00:00 GMTYoga or fitness in pregnancy: what to choose and how they differhttps://anastasia-nikolskaya.ru/en/blog/yoga-or-fitness-during-pregnancy/https://anastasia-nikolskaya.ru/en/blog/yoga-or-fitness-during-pregnancy/Yoga or fitness in pregnancy – which is better? We compare the approaches, look at who each one suits, and whether you can combine them.Tue, 24 Mar 2026 00:00:00 GMTWhen you can train the abs after childbirth and how to start safelyhttps://anastasia-nikolskaya.ru/en/blog/when-to-train-abs-after-birth/https://anastasia-nikolskaya.ru/en/blog/when-to-train-abs-after-birth/When to start training the abs after childbirth, why not right away, and how to strengthen the belly safely – a step-by-step recovery plan.Tue, 24 Mar 2026 00:00:00 GMTMovement during pregnancy: what is usually appropriate and what to approach with cautionhttps://anastasia-nikolskaya.ru/en/blog/movement-during-pregnancy-what-is-usually-appropriate/https://anastasia-nikolskaya.ru/en/blog/movement-during-pregnancy-what-is-usually-appropriate/What to consider when choosing exercise during pregnancy: how the stage, type of movement, how you feel, and individual limitations all play a role.Sun, 08 Mar 2026 00:00:00 GMTReturning to movement after a C-section: what to keep in mindhttps://anastasia-nikolskaya.ru/en/blog/returning-to-movement-after-c-section/https://anastasia-nikolskaya.ru/en/blog/returning-to-movement-after-c-section/After a C-section, returning to exercise requires time and attention to detail. What affects timing, where to start, and what role a trainer plays.Sun, 08 Mar 2026 00:00:00 GMTWhat is the intro session and who is it forhttps://anastasia-nikolskaya.ru/en/blog/what-is-the-intro-session/https://anastasia-nikolskaya.ru/en/blog/what-is-the-intro-session/The intro session is a calm first step: understanding your situation, a baseline assessment, and choosing the right format – with no pressure.Sun, 08 Mar 2026 00:00:00 GMTWhen to start returning to activity after childbirthhttps://anastasia-nikolskaya.ru/en/blog/when-to-start-returning-to-activity-after-childbirth/https://anastasia-nikolskaya.ru/en/blog/when-to-start-returning-to-activity-after-childbirth/When to begin exercising after childbirth is not a question of a specific date. What affects real timelines, what to look for, and why rushing does not help.Sun, 08 Mar 2026 00:00:00 GMTPostpartum recovery in Samara: how to start gentlyhttps://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-start/https://anastasia-nikolskaya.ru/en/blog/postpartum-recovery-start/How to return to physical activity after childbirth without pressure or overload – a gentle and safe approach.Sat, 01 Mar 2025 00:00:00 GMTSafe pregnancy training in Samara: how to choose the right formathttps://anastasia-nikolskaya.ru/en/blog/safe-pregnancy-training/https://anastasia-nikolskaya.ru/en/blog/safe-pregnancy-training/How to choose safe training during pregnancy – what to look for, what questions to ask, and what to avoid.Sat, 01 Mar 2025 00:00:00 GMT