Pregnancy

Joining Class while Pregnant or Postpartum?

We know there can be a lot of confusing information about working out during pregnancy and postpartum, which is why our instructors receive additional in-house training to guide you through the next 9 months+. The workout choices you make during pregnancy will have an impact on your postpartum recovery, so it is important to set yourself up for success.

For a more personalised recommendation send an email to Sara, our pregnancy and postpartum specialist: sara@plts.nl

During and After Pregnancy

PLTS classes are safe to attend throughout your pregnancy and when you come back postpartum, with some modifications. Every person and every pregnancy is unique so we want to empower you to make the best exercise choices for your pregnancy. Make sure to check with your doctor first, and let your instructor know before class if you are currently pregnant or recently had a baby so that we can help support you.

Trimesters

FIRST TRIMESTER (WEEKS 1-12)

During the first trimester, it’s time to dial down the intensity and focus more on intention. Be mindful of your energy levels and balance. You might feel nauseous or light-headed if you move too quickly so be especially careful moving from up to down and transitioning between exercises on the carriage. Start making small modifications to core exercises, including giving yourself more support and less resistance and focus on connecting to your breath and deep core.

Second Trimester (Weeks 13-26)

During the second trimester, you might find you have more energy, but you’ll also start to see and feel more of the effects of your growing baby bump. Be conscious of how your changing center of gravity affects your balance. Move to the front platform, add extra springs or hold onto the bars or hand straps to give yourself a little extra support. All exercises may start to feel heavier since your body is already working hard to support your growing baby. This is the time to make bigger modifications, limit the intensity of center core exercises and be aware of time spent lying on your back. Burpees and Super Crunches will have to go on hold for now but we have exercises ready for you to swap in to build strength in all of your supporting core muscles.

Third Trimester (Weeks 27-40+)

During the third trimester, it’s time to prepare your body for labor and delivery. Take note of how you feel day to day, as especially in this final stretch of pregnancy every day will feel different. You might be feeling more tired and get out of breath more easily. You might start to feel heavier, especially as baby settles deeper into your pelvis. Your balance may become more of an issue, which increases your risk of falling. Listen to what your body is telling you. It can be really tempting to try to push through workouts and exercises that you’ve done countless times before, but this is when modifications and rest breaks are most important. Glute Focus classes and targeting back strength can help reduce back pain, improve your posture and support your core and pelvic floor.

Fourth Trimester (Postpartum weeks 1-12)

During the first few weeks postpartum it is important to rest, recover and focus on breathing. Once you have been cleared to resume exercise, remember that it is clearance for light exercise and PLTS classes are high-intensity. Focus first on performing exercises with modifications to make sure you rebuild strength from the inside out. Once those exercises start to feel easier you can begin to progressively overload your core- that means start reducing your modifications and gradually build the intensity back up. If you take the time to do it well, before you know it you’ll feel like an even stronger version of yourself!

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