It took me about a year to get pregnant with my first child. I really had to re-evaluate my fitness regime and figure out what was really necessary. I also had to put on some weight. I ended up gaining about 8 lbs. of muscle and stopped a lot of my daily cardio sessions.
A lot of women are over training, have a low body fat percentage and in turn do not ovulate regularly, which makes it much harder to get pregnant. Most doctors suggest that your body fat percentage be 18% or over. Any woman with an 18% body fat is considered to be "ultra lean", so there is still room for a woman to train and to prepare her body for pregnancy, but you have to train smarter not harder.
Exercises to do Pre and Post Pregnancy:
- Restorative Yoga helps to balance out your hormone levels, and to boost your body's relaxation response, immune system, etc.
- Pilates (mat and/or reformer) elongates your muscles while sculpting them. It combines breath with movement, so it also can help to calm you down.
- Strength Training: Before, during and after pregnancy strength training is key. Muscle has memory and it will help your body bounce back to your pre-baby weight.
- Light Cardio: My personal favorites are walking hills, hiking, or climbing stairs. That way I can firm and tone my back side while I'm strengthening my heart and lungs.