Maternity Deluxe
Maternity Deluxe
● More intense pregnancy workouts for those who are used to exercising
● Developed by physical therapists specializing in women’s health
● A combination of strength and stamina
● 24 sessions spread over 6 weeks
CHALLENGING YET SAFE FOR PREGNANT WOMEN
More intense pregnancy workouts
Our more intense pregnancy workout program is designed for those who want (and are able) to exercise at a higher level, and who want a safe and well-planned routine!
Each week, you’ll work your entire body through three different workouts that combine strength and cardio, featuring a wide variety of exercises and routines. You’ll have the chance to push yourself and feel strong, while the workouts are designed to support your body throughout your pregnancy.
The program was developed by physical therapists specializing in women's health, so you're in good hands!
The Program in Brief:
- 3 sessions per week for 6 weeks
- Best suited for those who are used to working out
- Suitable at any time during pregnancy
- A medium-weight dumbbell and a mini resistance band are needed
Who is it for?
Pregnancy Deluxe is designed for those who are up for a more challenging workout, whether you're in your first, second, or third trimester!
As long as your workouts feel good, you don’t experience any discomfort, and you feel like you have the energy to keep going, it’s actually perfectly fine to continue working out at a higher intensity during pregnancy, no matter how far along you are!
All exercises include modification options in case you need to adjust your workout.
Questions about exercising during pregnancy
Here you'll find questions and answers about exercise during pregnancy, answered by physical therapist Carolina Jozic.
How should I exercise when pregnant?
There are no exercises you should avoid simply because you’re pregnant or have reached a certain week or trimester. Instead, exercising during pregnancy is about adapting to how your body feels, your energy level on any given day, and what you’re capable of. Your workout shouldn’t cause pain or discomfort. Does it feel good? Then that’s usually a good sign.
During pregnancy, it’s a good idea to focus a little extra on strength training. Your body changes, your center of gravity shifts, and your muscles, joints, and pelvic floor have to work in new ways.
If you exercised before your pregnancy, you can usually continue as usual, as long as you don’t have any complications or experience pain. Want to start exercising during your pregnancy? Start gently and build up your strength gradually. If you’re used to more intense workouts, our more challenging “Pregnancy Deluxe” program might be right for you.
The Pregnancy Program is a gentle program, created by our physical therapists, and includes exercises suitable for a pregnant body, taking into account a growing belly, strain on the pelvic floor, and sore joints. In the video-coached version, you get extra help adapting the exercises to how you feel on any given day.
P.S.: The WHO recommends that pregnant women get at least 150 minutes of moderate-intensity physical activity per week, plus muscle-strengthening exercises twice a week.
Why should you exercise while pregnant?
Exercising exercising while pregnant has many benefits for both you and your baby! Exercising during pregnancy reduces the risk of pregnancy complications, can improve your blood values, reduces fatigue, boosts mental well-being, and can even reduce pain. Plus, exercise helps your pregnant body handle the physical demands that come with pregnancy.
What exercises should you avoid while pregnant?
There are no exercises that are off-limits just because you’re pregnant or have reached a certain stage of pregnancy. This is a persistent myth! Instead, switch up or adapt your exercises if they no longer feel comfortable or controlled. Help with modification options for all exercises can be found in the Mammaträning exercise bank!
When you're pregnant, there are only three things you should avoid when exercising: exercising at high altitudes (above 2,500 meters), scuba diving, and sports where you risk getting hit in the stomach. Other than that, it's fine to continue with—and even start—almost any kind of exercise!
Some recommendations suggest that you should avoid exercises done while lying on your back starting in the 16th week of pregnancy due to vena cava syndrome: a condition that can cause nausea and dizziness when lying on your back while pregnant. However, vena cava syndrome does not affect all pregnant women, and many pregnant women will be able to exercise while lying on their backs without experiencing any symptoms.
Is it okay to do abdominal exercises during pregnancy?
Yes, you can! To exercise your abs while pregnant doesn’t have to be any more complicated than when you’re not pregnant. You’ll notice that you might find it harder to control certain exercises, which usually shows up as a “bulge” in your stomach, where it takes on a slightly pyramid-like shape. Take that as a sign that it’s time to scale back the exercise to an easier version. But any abdominal workout during pregnancy that feels good and is controlled is good!
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