Pregnant exercise program

Keywords: Pilates exercise; pelvic floor muscle; physiotherapy; pregnancy. Abstract Aims: The aim of this study was to evaluate the effectiveness of a Pilates exercise program with pelvic floor muscle PFM contraction compared to a conventional intervention in pregnant women. Publication types Randomized Controlled Trial.

This is unfortunate since the pandemic has forced individuals to limit activity, isolate, and restrict activities [ 39 , 40 , 41 ]. Not surprisingly, the dimensions of newborn birth weight, length, and head circumference were correlated. In the IG, head circumference and, in the CG, birth weight were positively associated with the type of perineal tears, and the greater the head circumference or birth weight, the greater the severity of the tear.

Exercise has been shown to normalize fetal growth, preventing macrosomia or excessive growth, which may decrease trauma of the pelvic floor during birth [ 42 , 43 ].

Our results showed additional benefits of an online supervised exercise program in healthy pregnant individuals including weekly guidelines on a healthy lifestyle , which may be key to reducing childbirth trauma to the pelvic floor and in the immediate postpartum recovery period to prevent comorbidities such as dyspareunia, sexual dysfunction, or urinary incontinence throughout life [ 44 , 45 , 46 ].

Previous studies have suggested that individuals who practice exercise are less likely to suffer tears with less severity as well as an episiotomy. These investigations were quasi-randomized controlled trials that focused on specific exercises, limiting their intervention to the aquatic environment or Pilates [ 21 , 47 ]. New data on the relationship between maternal exercise and injury during childbirth in the COVID pandemic are needed.

In addition, fewer instrumental deliveries and perineal injuries resulted from an active and healthy lifestyle based on face-to-face studies [ 24 , 48 ]. We believe this is the first study to link an online supervised exercise intervention with high adherence to the reduction in the number of perineal injuries and severity, with a focus on specific pelvic floor work within exercise sessions promoting an optimal postpartum recovery and maintenance of quality of life.

Our RCT confirms the beneficial effects of exercise during pregnancy and demonstrates the importance of using lifestyle-focused treatments as a necessary factor for the prevention of injuries to the pelvic floor and complications during delivery and in the postpartum period. In summary, an online supervised intervention guiding a comprehensive healthy lifestyle may be a necessary and relevant element in the health of the pregnant population during a pandemic.

Furthermore, the physical activity of the CG was measured and controlled excluding highly active women ; however, healthy guideline recommendations were included, since we believe that providing the control group with necessary information is an important part of standard care protocols.

A possible limitation of our study was the lack of nutritional evaluation and education. Nevertheless, all participants received standard care and information on a healthy lifestyle in obstetric care throughout the entire pregnancy. The supervision of a virtual program is not identical to a face-to-face session; however, using online technological resources allowed us to adapt to the pandemic situation. Nonetheless, in the future, we may see more online fitness programs for pregnant individuals and, therefore, future studies should compare the effect of online versus face-to-face supervised group fitness classes on comprehensive maternal and fetal health.

Other limitations were that we did not know if the IG completed the other two exercise sessions on their own and if the CG performed a volume of pelvic floor work that could be significant.

Finally, the collection of birth information for hospital records may differ depending on the hospital involved. A virtual supervised exercise program throughout pregnancy during the ongoing global COVID pandemic reduced injuries to the pelvic floor during childbirth in healthy pregnant women, which may also prevent future comorbidities.

Conceptualization, R. All authors have read and agreed to the published version of the manuscript. National Center for Biotechnology Information , U. Journal List J Clin Med v. J Clin Med. Published online Nov Find articles by Cristina Silva-Jose. Michelle F. Mottola 6 R. Eyal Sheiner, Academic Editor. Author information Article notes Copyright and License information Disclaimer.

Mottola contributed equally to the senior authorship. Received Oct 18; Accepted Nov 9. Associated Data Data Availability Statement The data presented in this study are available on request from the corresponding author.

Abstract The complications associated with COVID confinement impossibility of grouping, reduced mobility, distance between people, etc. Keywords: pregnancy, pandemic, perineal trauma, exercise. Introduction Perineal traumas are the most common obstetric complications during childbirth [ 1 ]. Materials and Methods 2. Participants and Randomization Process A total of pregnant individuals living in Spain, recruited from hospital obstetric consults Figure 1 , were assessed for eligibility.

Open in a separate window. Figure 1. Intervention Pregnant individuals assigned to the intervention group IG followed a supervised virtual exercise program throughout pregnancy starting at weeks 8— Control Group Participants assigned to the CG received normal obstetric health care including materials with physical activity advice or nutritional guidelines throughout pregnancy.

Outcomes All data during and after pregnancy were obtained from hospital records. Results A total of women from 26 September to 30 June over 18 years of age were randomized and were excluded: 43 did not meet the inclusion criteria, 12 declined to participate, 22 had caesarean delivery, and 39 for other reasons.

Table 1 Maternal characteristics at baseline. Table 2 Correlation matrix in the IG between maternal, childbirth, and newborn variables. Table 3 Correlation matrix in the CG between maternal, childbirth, and newborn variables. Discussion The main objective of the present study was to examine the influence of a virtual structured exercise program during pregnancy on the appearance and severity of injuries in the perineal area during childbirth.

Conclusions A virtual supervised exercise program throughout pregnancy during the ongoing global COVID pandemic reduced injuries to the pelvic floor during childbirth in healthy pregnant women, which may also prevent future comorbidities. Author Contributions Conceptualization, R. Funding This research received no external funding. Miriam Fried , a New York City-based certified personal trainer, recommends doing your own warm-up before any live-stream or on-demand class. Here, some awesome prenatal and postnatal programs to keep you healthy and sane!

First month 50 percent off with code Fierce The Knocked-Up Fitness membership gives you access to more than 20 workouts that appeal to any workout aesthetic, be it prenatal yoga sculpt or kettlebells, and tackle issues such as core training, pelvic floor dysfunction, diastasis recti and poor posture.

But the program also offers a holistic approach to preparing for pregnancy: Their signature Push Prep Method installment focuses on labor groundwork that helps minimize or even prevent tearing, and even includes coaching and doula support, recipes and meal plans. Check it out: knocked-upfitness. The to minute workouts cater to whatever tickles your fitness fancy—restorative stretching, power and strength moves, barre and even dance cardio. Check it out: obefitness. Each spans 20 to 40 minutes, reflecting the ever-changing stages of pregnancy.

Check it out: omstars. Kendra Alley, a former gymnast and prenatal barre specialist, has created over 60 safe, challenging and effective barreBUMP workouts that focus on building strength and posture throughout each trimester, as well as the fourth trimester after baby arrives.

Her Instagram account barrealley gives you a sneak peek at her energy-boosting approach to barre. BarreBUMP also gives you access to postpartum education and support from their pelvic floor physical therapist, as well as meal plans and grocery lists for yummy recipes, including healthy cravings alternatives and a freezer meal schedule. Check it out: barrealley.

Rest 1 minute in between rounds. Workout should only take 30 minutes or less. Body Weight Sumo Squat — Stand with feet shoulder width distance apart and squat down with knees tracking over your toes, weight in your heels. Engage your glutes as you stand up and thrust hips an inch forward creating fists with your booty before lowering back down.

Feel free to add a kegel while standing back up, lifting your pelvic floor at the lowest point. Walking Lunges — With or without a pair dumbbells, take a step forward with your right foot and lower left knee towards the ground, creating 90 degree angles with your front and back knee.

Keep weight in your front foot as you push off of your back foot coming back to a standing position. Alternate by stepping forward now with your left foot, repeat. Weights here are optional. Lie Down Push Ups — Start by lying down on the ground, arms out stretched. Bring hands by sides and press up into a high plank position. Slowly lower back down until body is lying on the floor once again. Extend arms so that biceps graze ears before beginning rep number 2.

Side Plank Hip Dips — In side plank position, on forearm or wrist I prefer forearm , lower hips about 6 inches and then lift back up so that your body forms a straight line from ankles to shoulders. If this feels uncomfortable, just hold a side plank for 12 breaths. Heels Taps — Lie down on your back with knees bent 90 degrees, shins parallel to the ground, knees directly over your hips.

Lower the right heel towards the ground keeping the 90 degree angle in your knee. Ezhale as your knee comes back up to meet the left knee. Place a hand on your upper abdominals and try to keep your abs from moving up and down by exhaling and engaging your abs. Jump Squats — With feet a little wider than hip width distance apart, gently lower down into a squat. Jump up as high as you can and land back down gently into another squat. If this feel uncomfortable already, Try side to side squats.

Start in the same position but instead of jumping up, take your right foot and step to the right as you lower into a squat. Step the right foot back to starting position as you stand up. Repeat on the left. Squat Bicep Curl to Shoulder Press — Stand in a squat position with feet hip width apart holding a pair of dumbbells, Lower down into a squat. As you stand back up, curl the weights up towards your shoulders, keep elbows close by sides and then press dumbbells up overhead.

Slowly lower dumbbells back to starting position and lower back down into another sweat for rep 2.