Prenatal Fitness in Luxembourg

We all know, moving our bodies in ways that feel good is essential for our well-being. When you are pregnant, this still rings true. But as you embark on your prenatal fitness journey it is still recommended to discuss the level and type of exercise suitable for you (as each pregnancy is different) with your medical care provider.

The Benefits:

In general, exercising during pregnancy is recommended, safe and offers the following benefits

1. Greater control over weight.
2. Boosts your mood (yes please!)
3. Research shows that exercising regularly during pregnancy could significantly decrease and prevent the risk of unintended caesarean births.
4. Exercising during pregnancy also allows the baby to have access to improved blood flow, oxygen and other nutrients.
5. Mums-to-be who exercise throughout pregnancy also experience shorter labours and are less likely to require medical assistance during labour.

Go for 20 to 30 minutes of “moderate” exercise per day that feels good, on most days of the week. If you’re exercising at a low level, you can continue for longer. Swimming, walking, pilates, yoga and other specialised prenatal fitness classes etc are great. If you love swimming, do consider diversifying your fitness activities a bit to decrease Chlorine exposure. Other more strenuous activities like running and strength training is also fine if you have been doing these prior to getting pregnant and your body is used to it. Of course, other activities with a higher risk of injury like horse-riding, contact sport, rollerblading and skiing, you may want to give a skip for obvious reasons.

The pregnant body changes rapidly and requires careful attention during pregnancy due to the changing hormones causing your muscles, joints and ligaments to loosen , weight gain and change in blood volume. It is therefore recommended to choose your prenatal fitness instructor wisely and to rather join in at classes that are specialised for pregnancy as they incorporate important pregnancy-specific modifications, include guidance on proper alignment, which ensures you and baby are both safe to enjoy. After the first 13 weeks of your pregnancy, you should not lay on your back as this could decrease your blood pressure.

Look for an experienced and well-qualified teacher with specialised training in pregnancy fitness who knows the physiology of the body and how to ease pregnancy aches and pains. For example, if you have back pain, he/she should be able to guide you on exercises to reduce the pain and find ways to avoid it, if possible. It’s also very important that your instructor is well informed about diastasis recti – the abdominal separation that occurs in pregnancy, including how to watch for it and what exercises to do and not to do in order to lessen the degree of separation. The best pace to move at, it is where you can still talk.

Other beneficial features to look for when choosing, are classes where you also:

 – learn to use the breath, to control your emotions and find physical rest in the body,

 – learn different labor positions so they come natural on the big day, as movement is a key part in managing labour progress and sensations,

 – have the opportunity to share and connect with others in the class, so you can start building your “birth community village”. This part is golden.

 – can understand the language the instructor speaks so you don’t miss important information!

Below we have compiled a list (below in alphabetical order) where you can get your prenatal fitness fix in Luxembourg:

Disclaimer: Neither the author or Luxmama Club & ParentPrep asbl shall be held responsible for any negligence resulting from a service provided by practitioners listed hereafter. Please use your own discretion to investigate suitability.

Cabinet Maman Enfant Kinésithérapie  – Kirchberg. All classes are in French including classical preparation (breathing), pilates, yoga, light fitness exercises, aqua-gym, “gym posturale” (stretch & improve your posture), fit-ball, stretch yoga.

Clare Marie Pilates & Wellness   – Various locations. Pre/postnatal Pilates and yoga.

Dancing for Birth™ classes (Luxmama) – Helmsange in English. More than Prenatal Fitness – Birth Readiness™, Dancing For Birth™ classes are the “trifecta” of birth preparation: feel-good dance fitness, essential childbirth education and celebration of pregnancy, birth and motherhood, all rolled into one profound & powerful class that supports you at every stage, from pre-conception through postpartum and are designed to encourage mothers finding their intuitive self in Birth and Motherhood.

Initiativ Liewensufank – Itzig. Prenatal yoga and fitness in German.

Mammafit  – Various locations. Prenatal fitness.

Maternité Grand-Duchesse Charlotte – Luxembourg city. Prenatal fitness.

Midwife Michelle Finck – Belair. Prenatal yoga and fitness.

Pilates Alaya Luxembourg – Luxembourg City. Classes in FR.

Pilates Studio Luxembourg – Luxembourg City.

Pregnancy Swimming class at Pidal – Various locations, under “Cours de Natation” you will find the “Schwangerschaftsgymnastik” in German).

Respirit Pilates – Strassen. Classes in FR.

Tree of Life Yoga – Various locations. Classes in EN and FR.

YogaBalance – Kirchberg. Feminine glow classes (breathing, relaxation, meditation and postures).

Yoga La Source – Bereldange.

Yoga Shanti – Various locations.

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Please shoot us a message, either as comment to this post or blog.luxmama@gmail.com to add any prenatal fitness, not already listed here. And if you’d like to contribute an article to our blog, by writing a review of your experience with any prenatal fitness activity in Luxembourg, we want to hear from you too!

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More about the Author:

As mother of two darling babies, Holistic Maternity & Sleep Coach/educator, Marise Hyman provides worldwide coaching and education in planning for an empowered pregnancy, birth and parenthood journey to future/new parents through Marise Hyman Maternity Coaching – setting them up for success, so they can move from confusion to confidence.
She is also a Birth Advocate and founder of the Luxmama Club & ParentPrep asbl, a non-profit organisation raising awareness for green, natural & holistic parenting alternatives, birth rights and perinatal mental health by offering a variety of inspiring social and educational events in Luxembourg.