Sarah Brookes - Personal Trainer Bournemouth

Nutrition & Weight Loss Specialist


Expert Personal Training, Nutrition Coaching & Body Transformation

Bournemouth, Ringwood & New Forest - private studio, home or online

Prenatal Exercise


Many women are understandably nervous when it comes to exercising during pregnancy. By working with me as a  fully qualified personal trainer, you can be safe in the knowledge that you will be exercising without risk and will not be harming yourself or baby.


Thanks to years of research it has now been proven that training pre- and post-natally will actually enhance your pregnancy as well as help with a better recovery post pregnancy.


During the 3 trimesters of your pregnancy there are a number of exercises and styles of training that will help you keep strong abdominal muscles, which are needed to support the weight of the baby, as well as protect your back, which can be at risk during pregnancy.


Working on other areas of the body during pregnancy is also important. For example, the pelvic floor muscles, which act as a hammock to cradle and support the uterus  It is important to understand that strong muscles actually stretch more easily than weak ones, so when it comes time for delivery, the muscles will be better prepared to stretch. Therefore, pelvic floor muscles need to be supple, and as strong as possible.


There are many benefits to exercising whilst pregnant including:


  • Exercise boosts your immune system and provides the circulation and energy levels needed to help you conceive, enjoy your pregnancy and prepare your body for labour.

  • Reduced swelling

  • Reduced leg cramps

  • Enhanced muscular balance

  • Eased gastrointestinal discomfort

  • Eased recovery

  • Generally shorter and less complicated labour

  • Reduction in maternal weight gain from fat



Postnatal Exercise


This is often a difficult time in terms of maintaining the commitment to exercise. The rewarding experience of caring for your baby can take up all of your time but the danger is that you will leave yourself no personal time in which to exercise. From 6 weeks after delivery, most mothers will have their baby's daily routine under control allowing them some time to get back to training.


The 3 main goals for women at this stage are normally:


  • A return to pre-pregnancy weight

  • A rapid improvement in abdominal tone

  • An improved body image


The benefits of postnatal exercise are:


  • Improved posture

  • Increased local muscular endurance

  • Increased stamina

  • Increased energy

  • Increased metabolic rate

  • Increased weight loss, improved body image

  • Increased self-confidence

  • Reduced anxiety


Post Natal Exercise... After six weeks of giving birth, we can design and put into practice a personal fitness programme, taking into consideration any effects of childbirth, to help you quickly get back into shape safely.