About the course
Hallo Schwangerschaft, hallo Baby-Bauch!
Herzlichen Glückwunsch, Du wirst Mama und begibst Dich in eine aufregende Zeit, wo Du ganz viel Neues kennenlernen wirst. Für dieses Zeit, und vor allem danach, wenn das Baby auf der Welt bist, brauchst Du Kraft und Ausdauer ( und das nicht nur sportlich gesehen) und das können wir schon jetzt zusammen aufbauen.
This physical activity training includes controlled circulatory training and relaxation. We strengthen the muscles of the arms, legs and back and improve coordination and balance and we help you to rise up your endurance. The exercises help to prevent possible pregnancy problems such as heavy legs or back pain.
Dein Wunsch ist:
– dich in deinem Körper auch während der Schwangerschaft wohl zu fühlen
– deine Muskulatur zu stärken
– deine Ausdauer zu verbessern
– deinen Körper auf die Geburt vorzubereiten
– dich fit zu halten
– minimize back pain
– less susceptible for thrombosis, water and varicose vain
– fast regeneration after giving birth
– minimize stress
– controlled weight gain
– feeling comfortable with yourself
Wir bieten Dir:
– Motivation und Unterstützung
– Zeit für Fragen
– eine individuelle Trainingsberatung
– abwechslungsreiche Übungen und Einheiten
– die richtigen Übungen während der Schwangerschaft
Wir trainieren zusammen:
– wann und wo es Dir am besten passt, zu Hause oder wo Du möchtest
– mit flexiblen Terminen nach Deinen Wünschen
– keine Aboverpflichtung (mit Ausnahme des 5er/10er Abos)
This course is currently only available on request
up to you
Einzeltraining: 95,00 CHF / Session
425,00 CHF / 5er Abo
750,00 CHF / 10er Abo
Training mit Freundin: 55,00 CHF p.P. / Session
240,00 CHF / 5er Abo
420,00 CHF / 10er Abo
Kennenlernsession: 20% Rabatt auf die erste Stunde (einmalig)
Pregnancy Personal Trainer:
A Maternal Health Helper
Frequently Asked Questions
Is exercise for pregnant women safe?
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
What are the benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing.
To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise.
Does body changes affect exercise during pregnancy?
There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips.
This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.
All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation.
Are there any guidelines for choosing an exercise during pregnancy?
If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.
Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise.
Which exercises during pregnancy are beneficial?
Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.
Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.
Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
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Jane – Mother: Age 36
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