Empowering women and girls through Pre and Post Natal health awareness

Guest writer: Shelley Blackhurst

This International Women's Day we celebrate the strength resilience and achievements of women across the world but beyond celebration I feel it's important to take action particularly in ensuring women and girls have access to accurate information to make informed decisions about their health.

Pregnancy and the postpartum period are transformative experiences, yet many women can lack the guidance, support and confidence to navigate this journey in a way that prioritises their well-being.  

From staying active during pregnancy to rejecting the pressure of ‘Bouncing Back’ after birth, empowering women with up-to-date knowledge and support may be a key component to healthier, happier transition into motherhood.  

Shelley holding a customers baby during a Form class.

The importance of staying active during pregnancy: 

Exercise and physical activity during pregnancy isn't just safe - it can be hugely beneficial for both mother and baby. Keeping active during pregnancy can  

• improve posture and reduce common pregnancy discomfort such as back pain  

• boost energy levels and support mental health 

• enhance stamina, which can aid in labour and delivery 

• reduce the risk of pregnancy complications such as gestational diabetes and high blood pressure. 

  
  

In particular, the fitness industry discouraged core exercises during pregnancy, but recent research shows that strengthening your core during pregnancy doesn't harm diastasis recti function, postpartum.

Pregnant women can do abdominal exercises without increasing the risk of abdominal muscle separation. Strengthening the transverse abdominis - the deep core muscles - through exercises such as pelvic tilts, modified side planks, Superman and bird dog poses can support the spine and reduce back pain. 

These exercises are generally safe throughout pregnancy and can aid in maintaining strength without undue strain. Our Pre and Post Natal instructors at Cove will guide you through movements on and off the Reformer to ensure that you are working safely and appropriately. 

Of course, every pregnancy is different and it's essential that women listen to their bodies, seek professional advice and adapt their movement accordingly. The goal is well-being, not pressure or perfection 

Pregnant customer on the Reformer.

Mindfulness around the ‘Bounce Back’ culture.  

One of the biggest challenges new Mums may face is societal expectation to “bounce back” immediately after birth. Social media and celebrity culture often glamorise quick postpartum weight loss setting unrealistic and sometimes unhealthy standards for new mums. 

The truth is every woman's postpartum journey is unique. Some women may feel ready to return to exercise quickly, while others need more time, both are completely normal. The postpartum body has undergone significant changes - healing and recovery should always come before external expectations. 

Rather than rushing back into intense workouts, new mums should focus on:- 

• rebuilding strength gradually with functional movements that support recovery  

• prioritising core and pelvic floor health before engaging at high impact exercises  

• listening to their body signals and not comparing their journey to others 

• seeking professional guidance from Post Natal fitness experts who understand the body's needs after birth  

  
  

Most importantly, self-compassion is key. Motherhood is an incredible transition, and giving oneself the grace to recover, rebuild, and regain strength at one’s own pace is essential. 

Accelerating action for Women's Health 

This International Women's Day, let's commit to Accelerating Action - ensuring that women and girls have the knowledge, support, and confidence to make informed choices about their health. 

Whether it's advocating for better maternal health education, challenging unrealistic beauty standards, or simply encouraging a new mother to be kind to herself, every action counts. 

Every woman's journey is different, and that's OK. Let's create a world where women feel empowered - not pressured - when it comes to their health, fitness, and recovery.

This March the 8th let's celebrate strength in all forms - because true empowerment is all about choice, support, and well-being. 

Shelley x