Pregnancy & training

Are you pregnant and want to keep training? With us, you can safely and responsibly continue exercising during your pregnancy. We adapt your workout based on the stage of your pregnancy. Our special programs are tailored to each phase of pregnancy, allowing you to stay active in a safe manner.

Pregnant and want to keep training?

Changes during pregnancy

During pregnancy, your body undergoes many changes. Your belly grows, your center of gravity shifts, and you gain weight. Additionally, your body produces more relaxin, which can lead to more flexible ligaments. Your blood circulation also changes: you have a larger blood volume, a faster resting heart rate, more blood vessels, and accelerated breathing. These changes can make you tire more quickly.

Avoid isolated abdominal exercises from 12 weeks onwards

Starting at 12 weeks, we avoid isolated training of the straight abdominal muscles, such as sit-ups. The linea alba, an important line between your abdominal muscles, becomes more flexible due to relaxin during pregnancy. This process, called diastasis, creates more room for your uterus. Training the straight abdominal muscles can disrupt this process and even lead to an abdominal hernia. Therefore, we focus on strengthening the oblique and transverse abdominal muscles, which contribute to the stability of the linea alba in a healthy way.

Watch your belly during training

Keep a close eye on your belly during training. If a “tut” or dome shape forms, the abdominal pressure is too high. This can weaken the linea alba, leading to various issues such as back and pelvic pain, pelvic floor problems, constipation, umbilical hernia, and breathing difficulties. Adjust your exercises to reduce this pressure.

Post-pregnancy: recovery and training (up to 3-6 months)

After giving birth, we recommend waiting at least 6 weeks before resuming training, to allow for wound healing. Avoid exercises that increase abdominal pressure, such as crunches and sit-ups, during the initial phase. Instead, focus on the oblique and transverse abdominal muscles to strengthen the linea alba. Be cautious with lifting weights and performing intense activities like running and jumping, as your ligaments may still be loose. Gradually and carefully build up your stability with our mama NB (post-birth) program, designed for safe recovery.

Avoid asymmetrical exercises

During pregnancy, it’s important to avoid asymmetrical exercises, such as side cycling and lunge steps, as they can cause pelvic problems. If you are symptom-free, you may perform these exercises, but stop if you experience pain or discomfort.

Stay safe and healthy during your pregnancy with our adapted programs

Zwangerfit at bbb health boutique

During the Zwangerfit course, you’ll learn everything about your pregnancy, delivery, and the postnatal phase in eight 75-minute sessions, combining physical training and coaching. The course focuses on stability, the pelvis, relaxation, and the role of your partner. Staying active during pregnancy improves your energy levels, sleep, circulation, and weight management, and reduces the risk of complications such as gestational diabetes and high blood pressure. You can join from the 16th week of your pregnancy, under the guidance of certified YVLO Zwangerfit physiotherapists Shauni Meijer and Martine Cranen.

The course costs €239 (or €219 for bbb members), with possible reimbursement through your health insurance. After giving birth, you can train five times at bbb health boutique, with a focus on food and mind for a safe and healthy recovery period. You can bring your baby during the “bring your baby” hours. The course is offered at bbb locations in Amsterdam Jordaan and Utrecht. For registration and more information, contact martine@bbbfysiotherapie.nl (Amsterdam) or shauni@bbbfysiotherapie.nl (Utrecht).

For more information about the Zwangerfit course, read here.