The Pregnancy Program
The Pregnancy Program
● Adaptable to growing bellies and aching joints
● Traditional program or video coaching
● 24 workouts spread over 6 weeks
Safe exercise throughout your pregnancy
Pregnancy Training For You
Being pregnant is like riding the rollercoaster of questions and doubt. What you can, should and can't do when you're pregnant is confusing - especially if it's your first time!
But worrying about exercising during pregnancy is now a thing of the past. Mammatränings pregnancy program has been created by physical therapists and personal trainers with solid training and experience. You are in safe hands!
The Pregnancy Program guides you through strengthening, fun and safe exercise during the time when your body needs it the most.
The Program in Brief:
- 3 sessions per week for 6 weeks
- Suitable at any time during pregnancy
- Taking into account pelvic pain and growing bellies
- Tips and advice during each session from coach Isabel
- Body weight, dumbbell and long band needed
Who is it for?
The Pregnancy Program is suitable no matter if you're in the first, second or third trimester - it is adapted to the entire pregnancy journey!
In the video-coached program, we show several options for exercises if you need to adapt to pelvic pain, growing belly, feeling of heaviness in the pelvic floor and more.
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 was developed by our physical therapists and includes exercises designed for the pregnant body, taking into account your growing belly, the strain on your pelvic floor, and joint pain. In the video-guided version, you’ll get extra help adapting the exercises to how you’re feeling each 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!
Coach on Screen
With our follow-along sessions, you train at the same time as our physiotherapists and personal trainers! You'll get tips, tricks and guidance as you go - and a little extra encouragement along the way!
Traditionally
Here's the set-up it you prefer to do the sessions without a coach! You can choose whether you want to train with a traditional timer or if you want to see the exercises on the screen while you go.
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