Improve your overall wellbeing during pregnancy, and after the baby’s arrival, with the help of Main Line fitness professionals. A Main Line prenatal and postnatal exercise solution tailored to moms like you, could help improve circulation, maintain your pelvic floor, potentially ease backaches, and boost your mood. 

If you were active before pregnancy, it’s generally considered safe to continue regular physical activity. However, be sure to check with your healthcare professional before you start. 

“Pregnancy and postpartum are already incredibly challenging times — emotionally, physically, and mentally,” said Katherine, the Main Line fitness and nutrition expert behind KatFit. 

“But here’s the truth: those aches, pains, and pelvic floor issues don’t have to be permanent,” Katherine said.

Prenatal Exercise Ideas in the Main Line

During pregnancy, aim for about 20 minutes of moderate-intensity physical activity most days of the week. Consider Main Line prenatal workout classes to help you meet your activity goals. 

Look for prenatal yoga in the Philly area, where expecting mothers can enjoy easy yoga flow and relaxation with their unique needs in mind. Or keep it simple with a walk along any of the Main Line hiking trails. 

Cardio exercises for pregnant women include the following:

• Walking
• Modified yoga for pregnant women
• Stationary bikes
• Swimming and water workouts
  

Strength training exercises for pregnant women include the following:

• Bicep curls and shoulder press with light weights 
• Modified push-ups against a wall or on your knees 
• Wall squats or supported squats
• Seated leg extensions and other weight machine exercises

Most people can safely practice moderate cardio exercise and modified weight training during pregnancy. Strengthening muscles and staying fit can help prepare your body for childbirth and could make for easier postpartum recovery. 

How Can Pregnant Philly Moms Stay Healthy in the Main Line? 

Having a baby changes everything. Prepare for this new stage of life with prenatal and postnatal fitness classes. Make it easy on your wallet — keep an eye out for free prenatal exercise around the Main Line PA.

And while you’re eating for two, aim to eat a nutrient-dense, balanced diet. If you don’t know where to begin, consider leveling up your prenatal nutrition with the help of a dietary coach. 

Postnatal Exercise Ideas

A new baby is all-consuming, but as a newly postpartum mom, it’s important to make time for physical activity that you enjoy. Postnatal exercise can help improve your mood, boost energy, and help you lose extra pounds gained during pregnancy.  

Cardio exercises for new moms include the following:

• Walking with your baby in the stroller
• Low-impact aerobics and dance cardio workouts, like Dance-Baby-Dance!
• Swimming

Strength Training exercises for new mothers include the following:

• Modified planks 
• Bodyweight squats
• Glute bridges

Need a spark to get you started? Reach out to a Main Line prenatal and postnatal fitness expert, such as Maria Rossi, to start your fitness journey. “No matter what your starting point is, we can get results together,” Maria said.

Think outside the gym for different ways to get moving. There’s no end to the Main Line outdoor fun. Find something you enjoy doing and stick with it.

How Can New Philly Moms Get Fit After Pregnancy? 

Just like prenatal fitness, go easy as you begin your postnatal fitness program. After nine months of carrying a baby, focus on restoring your core health and pelvic floor muscles. Regular Kegel exercises can help some women, so make them a part of your daily routine. 

But to address postpartum issues such as pelvic pain, scar care, or incontinence, it’s a good idea to seek the help of a pelvic floor specialist.

“Pelvic floor physical therapy can significantly change the quality of life of people experiencing discomfort throughout pregnancy postpartum recovery,” said Victoria Clement of Restore Physical Therapy and Pelvic Health.

Adding baby-friendly fitness classes into your schedule will also keep you active — and social. Once you meet other new parents, invite them to get together in a public space, such as a play date at a park or out for coffee.

How To Get in Shape During and After Pregnancy 

Whether you’re an expectant mom or juggling a newborn, staying fit matters. Enhance your prenatal and postnatal fitness with Main Line fitness and nutrition experts. Look for exercise classes or group walks for Main Line parents.

Find more information for all things baby in the Main Line Baby Guide, a resource for pregnant and postpartum parents across the Philly suburbs.

Lead photo courtesy of Canva.