Fitness after pregnancy

Happy & Fit Pregnancy: Back to Shape

Maternity and motherhood as we all know, is a joyful yet challenging phase in a woman’s life.Happy & Fit Pregnancy and Getting back to Shape

Dealing with pregnancy can become far easier and enjoyable if you understand the changes undergoing within the body during this time. You will find it lot simpler to therefore alter your lifestyle and daily habits and will be able to make your pregnancy a Happy Pregnancy.

International research has shown that with exercise, pregnant women can actively improve their fitness and strength throughout their pregnancy and can achieve health benefits for pregnancy, labour and post delivery previously thought impossible.

This article attempts at helping you understand the changes in the body through the different trimester’s and learn the benefits of exercise in pregnancy and changes for every stage.

The journey from ‘Pregnancy to Delivery’ can be understood in a simple way as it undergoes the following 2 broad steps :

Antenatal /Pre Partum/ Prenatal Period

It is a period which starts from conception of the baby to the starting of labor.

– Conception – An embryo is formed and you discover that you have a life within you

– Pregnancy – Usually a period of 38 weeks from conception to child-birth

– Labor- The process of contractions of the uterus (dilatation), child-birth with opening of the cervix  to allow the passage of baby to the outside world and

– Finally, the expulsion of placenta (residual material) from uterus

Post Natal/ Post Partum Period –

It is the period post childbirth.

Pregnancy brings multiple physical and hormonal changes to a woman’s body. A suggestive list of these includes :

  • The usual weight distribution of the body changes with the belly growing
  • The centre of body’s mass changes
  • There is increased pressure on the organs
  • There is change in the level of hormones and
  • There is also increased weight to be carried

All of this in a relatively short span of time often leads to overworked muscles and therefore a variety of issues like back pain, pelvic pain, pelvic floor muscle weakness, joint laxity, breathlessness, swelling in the feet, nerve compression syndrome, urinary incontinence, postural pain etc.

Post natal period can be equally challenging for the new mother. There is a new bundle of joy in your life, you want make everything perfect for him or her. But while doing so, many a times you may forget to take care of your own health and wellbeing. During post natal period, it is common among women to have back pains, neck pain, urinary incontinence, spike in weight gain, breast feeding issues etc.

A planned and sustained Physiotherapy programme helps resolve and manage all these problems.

It is very important to keep moving and keep yourself well stretched and exercised under a trained physiotherapist who can guide you to train your body as per the stage of pregnancy. Similarly getting back to your pre-pregnancy bodyshape and fitness levels can be easily achieved under the planned physiotherapy programme, and also help you get back to your earlier lifestyle.

ReLivaTM Physiotherapy has specially designed Antenatal and postnatal program (ANC/PNC) which is focused on improving overall health and fitness of the women involved – that would lead to a happier pregnancy, easier delivery, improved postnatal life and much more smoother recovery of pre-pregnancy body shape and fitness.

FabMoms (Antenatal Care Programme) takes into account the physical changes surrounding pregnancy and delivery, as well the needs of women to lose weight and get back into shape. A Multi-disciplinary approach is used by incorporating various techniques such as pilates, Theraband, theraball, breathing techniques, relaxation techniques  etc. Click here to learn more about FabMoms

Advantages of FabMomsReLiva ANC/PNC Program ensures fitness and health and helps get back in shape post natally

  • Build core strength to support your spine during pregnancy
  • Functional training exercises that develops awareness & control of posture for a strong pregnancy
  • Cardiovascular fitness for improved pregnancy fitness
  • Specialised training to stabilize your back  to reduce backache during pregnancy
  • Prepare physically for labor, delivery & postpartum activities

Designed to meet the needs of women returning to exercise after having a baby, ReLivaTM PNC (Postnatal Care Programme) is the latest, safe, effective and results driven programme from ReLiva experts.  A Multi-disciplinary approach is used by incorporating various techniques such as pilates, Theraband, theraball, breathing techniques, relaxation techniques etc. and caters to your specific goals and requirements.

Advantages of ReLiva PNC

  • Hi intensity and calorie burning workout to lose weight after delivery
  • Specific weight training for strong and toned muscles
  • Re-shape, tone and strengthen
  • Strengthened pelvic floor to reduce risk of stress incontinence
  • Correct/ regain good posture Increased energy and stamina
  • Enhanced self confidence

The road to a healthier happier pregnancy is not very difficult if care is taken to keep the body trained and tuned into the changing requirements.  You may get in touch with us to get fit, healthy, strong and prepared for Labor or get your body back post-nataly with ReLivaTM FabMoms Programs.

For more Exercise tips when you’re Pregnant  and learn Do’s and don’ts for exercising and work-out to keep in good health and get back to shape after child-birth, download the pdf below.

Related Articles:

SI Joint / Pelvic Pain – Do’s & Don’ts
Sacroiliitis, Sacroiliac Joint Dysfunction
Benefits of exercise during Pregnancy
Posture in Pregnancy: Do’s & Don’ts
Happy & Fit Pregnancy ; Back to Shape afterwards
SI Pain & Pregnancy Tips
Infographic on Why Exercise while Pregnant
FabMoms, Prenatal Care Program

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy.

pregnancy exercises

Benefits of Exercise during Pregnancy

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to its several benefits. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It’s a win-win for baby and for mom.

Read on to learn more and see the infographic to get it one glance.

1. You are likely to gain less weight.

Research shows you might put on 3 kg less than pregnant women who don’t work out, while still staying within the healthy weight gain range.

2. Labor & Delivery may be easier.

Strong Abs & a fit cardiovascular system can give you more stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58% less likely to request pain medication during labour than nonexercisers.

3. You lower your Gestational Diabetes risk by as much as 27 percent.

High blood sugar during pregnancy can put you at risk for developing type II diabetes in the decade after delivering & raises the odds of preterm delivery or having an overweight baby. Exercise may help prevent or delay your need for insulin or other medications.

4. You can avoid stress and anxiety.

Active moms-to-be report better moods than their sedentary peers, both immediately following a workout & in general throughout their pregnancies.

5. You avoid certain problems like backpain.

Exercise during second half of pregnancy seems to be especially helpful.

6. You are less likely to get constipated.

Pregnant women’s intestinal tracts often gets backed up due to high progesterone levels & a growing uterus, but exercise along with a high fiber diet keeps your digestive system humming.

7. You have more energy.

On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don’t tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

8. You can enjoy the greatest flexibility of your life.

Relaxin, a pregnancy hormone that loosens your pelvic joints in preparation for delivery, also relaxes the rest of your joints. With careful stretches, like those done in prenatal workouts, you can capitalize on this window of opportunity.

9. You are more likely to avoid a forceps delivery, C-section or other intervention.

Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a caesarean section, research has found.

10. Get your body back faster after childbirth.

This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you’ve maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.

11. You can Sleep better.

When you’re carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)

12. Lower blood pressure:

Blood pressure occasionally does go up during pregnancy, but too much and it can be a warning sign of preeclampsia. Staying active — in one study, simply walking regularly has been found to keep blood pressure from rising.


Pregnant women who have participated in FabMoms, a Prenatal Exercise Program have often reported happier moods and less pregnancy related aches & pains. To learn more about FabMoms, click here.

Related Articles:

Infographic on Why Exercise while Pregnant

Posture in Pregnancy: Do’s & Don’ts

Happy & Fit Pregnancy ; Back to Shape afterwards

Pregnancy related common Aches & pains

SI Pain & Pregnancy Tips

FabMoms, Prenatal Exercise Program

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

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