"I worked out for 45 minutes, 3-4 times a week, depending on my energy levels but ensured that the routines I did were lighter than usual. The days I wasn’t going to the gym to do a class (Barrecore, strength and conditioning, Pilates or yoga) I’d try to cycle or walk with weights to work the arms and make it more challenging." - Pippa Middleton
With her first child due in October, Pippa Middleton has released "Exercising during pregnancy", her program on adapting exercise while pregnant, in partnership with Waitrose Magazine. Her routine unpacks enjoyable exercise during pregnancy while preventing risks more likely to occur during each, specific trimester.
I worked out for 45 minutes, 3-4 times a week, depending on my energy levels but ensured that the routines I did were lighter than usual. The days I wasn’t going to the gym to do a class (Barrecore, strength and conditioning, Pilates or yoga) I’d try to cycle or walk with weights to work the arms and make it more challenging. I found the fresh air better than ever for clearing the head and keeping the body active, so too with swimming and tennis – I’ve never enjoyed these more. “physical activity during pregnancy results in improved physical, mental and emotional health. And exercising outdoors, as Pippa does, is a great mood booster. Plus there’s the social aspect – taking part in antenatal classes offers a great opportunity to share experience and information with other mums-to-be” says Professor Greg Whyte OBE, Sports Relief trainer and author of Bump It Up.
I’ve been a tennis fan since childhood, as player and spectator, and have been keen to continue playing safely throughout pregnancy. As with most sports during those months, tennis is not one to take up if you didn’t play regularly before, but if you’re a seasoned player and take care, it’s possible to play right up until the third trimester. Even just a 20-minute singles game with rallying drills with a partner does wonders for a full-body workout and increases heart rate. It’s fine to serve, as long as it feels comfortable, you engage your core properly and you’re not over-straining.
After 6 months of pregnancy, Pippa sticks to swimming only, finding it one of the most therapeutic ways to work out. "From personal experience, I’d confidently say I find it has been the most enjoyable and rewarding form of exercise since I found out I was expecting. As with other forms of exercise it boosts oxygen levels and strengthens the heart, enabling you to get more nutrients to your unborn child to help them grow."
"The third trimester is when your back and lower half take the most strain, so keeping your back strong and in optimal health will help in the final few weeks. " For this Pippa has continued to embrace barre-inspired workouts throughout pregnancy which involves exersizes targeting the small, isolated movements that develop, flattering muscle tone. "It’s hugely beneficial in elongating, strengthening and protecting the back and spine – plus engaging the lower body (hips, abs, buttocks and particularly the legs). It’s excellent for pregnant women in all trimesters as you mostly rely on your body weight, so it means little impact for your joints and is generally low risk."
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