Updated: Apr 28
Try these FREE & SAFE home exercises to deal with pregnancy & postnatal depression. You will feel like a new person in under 30 minutes!
I'm writing this article in response to all my lovely pregnant and new mums clients who are asking if I could recommend any workout program to follow in this very special period of their life in order to stay fit and combat PREGNANCY & POSTNATAL DEPRESSION in a natural way.
WHY IS IT IMPORTANT TO INCLUDE PREGNANCY EXERCISES IN YOUR DAILY ROUTINE?
As I always recommend to my pregnant ladies, it is important to try to stay fit as possible during this journey. During pregnancy, a woman’s body undergoes lots of changes which sometimes may cause some physical health problems and in some cases, it can lead to pregnancy depression.
There is evidence that regular pregnancy exercise can help to improve posture, therefore decreasing common discomforts such as backaches and fatigue, while building more stamina needed for labour and delivery. Pregnancy exercises can also help to relieve stress and defeat pregnancy depression as you feel more connected with yourself and your baby embracing this wonderful change.
Before starting any workout plan, ask your doctor/midwife whether you can incorporate pregnancy exercises such as strength and aerobic training and if they say YES, don’t wait one minute more and try Ashley's workout plan below. This is definitely one of the best FREE Pregnancy exercises plan you can do at home.
Ashley is World Champion Half Ironman Triathlete and mother of 3 beautiful babies. During her last pregnancy, she designed this plan that will challenge you in a SAFE way from the 1st to 3rd trimester. Take all the guess-work out and start EXACTLY WHERE YOU ARE in your pregnancy. Each week is carefully designed o be safe for you and your baby for the trimester and week you are in.
Here's a snapshot of the pregnancy workout schedule for the first trimester:
For the full program click here.
You can also check the video below for a quick Pregnancy Booty workout from Ashley's Pregnancy exercises plan you can do during the 1st and 2nd trimester. Enjoy!
WHY IS IT IMPORTANT TO DO POSTNATAL EXERCISES AFTER GIVING BIRTH, ESPECIALLY IF YOU ARE EXPERIENCING POSTNATAL DEPRESSION?
First of all remember that new mothers should always be realistic and patient, and you will need to wait for your doctor to give you the OK before starting any postnatal exercises. If you are experiencing Postnatal depression, please be aware that is a quite common problem, affecting more than 1 in every 10 women and exercise regularly can truly help you to get through this challenge and boost your mood.
My first advice is to start postnatal exercises slowly and don't push yourself too hard in the beginning, as you can actually be setting yourself back from real recovery. You could start by taking a 5-minute walk and see how you feel. If nothing bleeds, pulls, or aches, take a 6-minute walk tomorrow and a 7-minute walk the next day, building it up a little more day after day.
If you are strong enough to start again strength training and get back into shape I do recommend following a postnatal exercises plan which is designed specifically for this purpose. Birth and pregnancy can put a lot of strain on your body and it is really important to be guided by someone who is specialised in assisting women postpartum, understands what you may go through and is able to advise you along the way.
That’s why I do recommend Ashley’s 12 weeks postnatal workout plan Here you can learn her secrets to burning fat safely while nursing and flattening your stomach as efficiently as possible postpartum. All you need is 30 minutes, 4 x days a week, and be reassured that you will confidently lose weight and get into enviable shape while spending time with your little one! You will get Full-length workout videos alongside Nutrition and nursing tips while helping you to heal your abdominal wall with safe Diastasis Recti exercises.
If you'd like a glimpse of her postnatal exercises plan, check this quick workout to heal Diastasis Recti. Enjoy!
If you enjoyed this post I’d be very grateful if you’d help it spread by emailing it to a friend or sharing it on your favourite social. Thank you!
If you would like more healthy living tips like these, make sure you sign up for our monthly e-newsletter!
So.. what are you waiting for? Try these easy, safe and really fun exercises and defeat pregnancy & postnatal depression for good!