Lee-Anne Wann: How to exercise when you're pregnant

Here are my top four pregnancy exercise tips that worked a treat for me and my pregnant clients. Photo / Getty

Pregnancy can be a challenging time for many women, especially when it comes to making decisions about the best exercise to do for yourself and your child.

It certainly proved challenging for me trying to work through what I should and shouldn't be doing. I was forever asking myself whether I was doing too much or if I was being a little lazy and using my pregnancy as an excuse not to do more.

And then let's not forget social media: I came across so many images of pregnant women in their "active wear" looking incredible and with abdominal muscles still on show that I started to feel like I definitely should be doing more.

As a personal trainer for the last 15 years and a performance nutritionist I can certainly say that it doesn't matter who you are or what you do, we can still get caught up in the whirlwind of trying to make great decisions. But often we're left confused and quite stressed about how to proceed.

So here are my top four pregnancy exercise tips that worked a treat for me and my pregnant clients.

1. DO WHAT YOU ENJOY

Pregnant or not, I would say this to any client: We're more likely to stay with things we enjoy rather than forcing ourselves to do something we don't like just because others tell us it's what we should do.

If you enjoy walking, continue with your walking. I enjoyed weight training at the gym so I continued doing this right up until I had my daughter. In fact, I was in the gym doing a workout (note it was a weight training workout I had modified to suit my level, my energy and my state at the time) two days before birth.

I felt great although I have to say thanks to all the people in the gym who did look a little alarmed by my presence but didn't tell me to go home. Instead they smiled and carried on. Trust yourself and focus on being happy and feeling good about what you're doing.

2. APPRECIATE THE CHANGES IN YOUR BODY AND ACCOMMODATE THEM

There are certainly things you just cannot do anymore once you're pregnant. Appreciating those changes and embracing them - often easier said than done - is key to making great decision for yourself and baby.

As my breathing became more difficult during my pregnancy I had to change my pace of exercise. I had to avoid the big hills and I had to acknowledge that a set of stairs was a workout for me.

So I turned those into positives and used my stairs at home as a good toning leg workout. With the weight of my baby I already had enough to get them firing which saved me having to go to the gym on leg day and gave me more time to do other things.

When my feet became so swollen I couldn't put any of my trainers on (I do have 40 pairs and none fitted) I put my jandals on, went to the beach, and walked in the sand. I did realise how lucky I was to be able to do this; some women don't get these opportunities.

3. BALLET TO THE RESCUE

Keep an open mind about the options that might work for you.

Before I was pregnant, if someone told me I'd be doing ballet barre classes at eight months along I'd have laughed at them and said "no way."

But the women were so lovely at Xtend Barre so I thought, for a bit of fun, I'd try a class while I was pregnant. And it was the absolute perfect workout for me. Not too challenging as I could choose my own weights and they always showed slow-tempo options and "preggie friendly" versions. But the thing I loved the most, which is something one doesn't tend to think about, is that you cannot use your abdominals for balance. Or for anything for that matter.

Barre class allows you to use the barre for balance so there's no need to worry about over-activating your abdominal region. Plus you're getting a great butt and leg workout because of the extra weight you're carrying. It's about making things work for you rather than struggling against what we can't change.

4. QUALITY OVER QUANTITY

Again, this is a mantra I recommend to my clients who aren't pregnant. If we're going to do something, let's focus on form, technique and mindset to achieve great results - rather than on just the "doing" component.

The frequency and intensity of exercise during pregnancy is an ever-changing scene. Some days you can go for gold and feel amazing and other days a walk around the block isn't even up for negotiation.

Choose exercises that leaves you feeling better than when you started. And don't fret that it's not as regular as you're used to or that you miss a day or two.

Sleep is as important as recovery and women tend to forgot we're actually growing a tiny human inside of us who's really is taking all of our reserves.

If you start doing some exercise and just don't feel good after five to 10 minutes then stop and try again either later in the day after a sleep or the following day.

I would often start a walk on the treadmill at home and after a few minutes I'd feel a little unwell and even more tired. These were signs for me to stop and rest. I'd give it another go the next day. Be kind to yourself and know that your best is all you need and will always be good enough.

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