She helped Vogue Williams snap back into shape after giving birth to baby Theo last September – and now fitness guru Rosie Stockley gives us her tips for working out during pregnancy and looking fab afterwards
She was the force behind Vogue Williams’ incredible post-baby body and even worked out with her in her third trimester – and personal trainer Rosie Stockley says all mums-to-be can stay energised during pregnancy, even if they don’t want a regime as strict as the Irish model’s.
Vogue, 33, who married Made In Chelsea star Spencer Matthews last June, shared incredible pictures of her washboard abs just weeks after giving birth to baby Theo last September.
“Vogue’s a natural athlete and trained throughout her pregnancy and afterwards to achieve amazing results,” says Rosie, who founded the MAMAWELL method. “But everyone is different and no woman should put pressure on herself to snap back into shape – you have to do what feels right for you. It’s not about ‘bouncing back’ or the quick fix.
“Exercising during pregnancy and post has amazing physical and mental benefits though – keeping your energy levels up and keeping your core strong helps prepare you for a change of lifestyle with your newborn. From breastfeeding to walking around with your pram, you’ll want to feel fit and positive. Even if it’s only a 30-minute brisk walk a day, that will still help.
Check out the best fitness gear for mums-to-be from Garment Technologist at Figleaves****, Victoria Shelton:
The best fitness gear for mums-to-be!
1 of 6The Sports Moulded Non Wired Bra
The Panache non-wired sports bra gives amazing shape and support by encapsulating each breast in wire-free, seam-free inner cups to help reduce bounce. The wide straps and racer back style with cushioned hook and eye help ease pressure when exercising so you feel comfortable, while the breathable fabric keeps you dry throughout. For medium impact activity.Price: £40
2 of 6The Freestyle Soft Crop Sports Bra
For those looking for light support for low impact activity, this Freya Freestyle soft crop top is a great option. This soft marl, pull-on sports bra encapsulates the chest to reduce movement, and the smooth racer back sits comfortably between your shoulders. With concealed seaming, breathable fabric and a wide underband, it boasts comfort as well as performance. Plus, the bright hues add a pop of colour to your workout kit.Price: £31
3 of 6The Cross Back Tank Top
This Under Armour Cross Back tank top is made from Charged Cotton®, so it has the comfort of cotton but dries much quicker. In a fuller cut for comfort, this top has 4-way stretch for movement and the crossover straps with keyhole detailing at the back give it a stylish edge.Price: £16
4 of 6The Cotton Everyday Sports Bra
For every day comfort or low impact activities like yoga, this Under Armour Cotton Everyday sports bra is made from a soft and lightweight performance cotton fabric to give you every day comfort. With 4-way stretch, this bra moves with you giving you a next-to-the-skin fit.Price: £22
5 of 6Maternity Over the Bump Legging
Comfort is all that matters when you have a growing baby bump, and now you can achieve a relaxed style with the Figleaves maternity over-the-bump leggings. With elasticated waistband and cuffed ankles, and a soft mixture of modal and cotton materials, they are thankfully a far cry from denim skinny jeans, but equally as versatile. Great for a lazy day at home or to style up into leisurewear chic with some cute pumps and a bright t-shirt. Although designed for during pregnancy, these leggings are also ideal post-birth.Price: £25
6 of 6The Active Extreme Control Sports Bra
The Anita Active Extreme Control sports bra is designed with three section tailored cups, which create an attractive bust shape while providing maximum high impact support. The pique fabric and mesh back allow for breathability, while the firm-stretch material and seamless towelling inner cup give support and comfort. The underbust band also aids support yet moulds to your body's shape and movement for a bespoke fit. The straps are ergonomically designed, padded and fully adjustable to help reduce any potential neck or shoulder discomfort.Price: £49
“You can go swimming, practise yoga and pilates and even keep running while pregnant. If you’re a runner – you can do it as often as feels good but it’s all about listening to your body. If you start feeling heavy in your pelvis or out of breath, then you could change that to a power walk or go to the gym and do an uphill walk on the treadmill. Swimming is great if you have pelvic pain or problems with your wrists and ankles.”
And Rosie, 35, who has a two-year old daughter, says it’s good to take some time out for yourself to exercise after the birth.
She adds: “Take half an hour or 40 minutes to yourself when you can – whether the baby is on the mat next to you and do a workout. The MAMAWELL method is designed to do at home watching the videos. Working on your core and pelvic floor will leave you feeling good and energised for the next challenge!
Her top tips to stay fit during pregnancy
1) Be careful in the first 12 weeks!
This first trimester is where the highest risk of miscarriage occurs, so it’s important to be mindful of the intensity of exercise you are undertaking. Ensure you are happy and not feeling anxious about your exercise choice. If you currently don’t do any exercise, maybe just keep active by walking regularly and aim to start more formal fitness work in the second trimester.
2) Don’t start something new.
Exercise in a way in which you are familiar, and adjust the intensity as needed. If you love spinning, you can totally still do this - but you will adapt how you sit on the bike as your abdomen grows, and reduce your resistance when you are fatigued. The best advice is stick with a type of exercise you know and enjoy.
3) Find a specialist pregnancy class.
There are some really great antenatal yoga and Pilates classes that are especially formulated to address the changes in your body and help prepare the muscles for childbirth. A class will keep you motivated, and you’ll meet like-minded women to support you.
4) Things to avoid!
Consult with an antenatal fitness specialist before embarking on a pregnancy regime, as our body’s needs and fitness levels are all different. However, these are a few of the things to avoid:
a - Holding your breath. It’s so important that the baby receives oxygen, and this comes directly from your breathing. So no heavy lifting that causes straining and holding breath and no static moves like planks where it is hard to breathe deeply.
b - Lying on your back. After the first trimester, the growing baby means that the risk of supine hypotensive syndrome is greater (the restriction of blood returning to the heart). It is important not to restrict blood flow when pregnant so avoid lying on your back if possible after week 12.
c - Body temperature. Avoid raising the temperature of the foetus as this can cause central nervous system disorders. Saunas and steam rooms are a no-go
Post baby exercises
WATCH: Vogue Williams workout routine
1) Transverse Abdominis Breathing
This is very beneficial for starting to feel the core engaging again in the early days after birth. It also focuses on knitting the abdominal muscles back together. Lie flat on your back with the knees bent, feet flat on the floor. Allow your spine to have a natural curve in it. Inhale fully to the diaphragm. On the end of the exhale engage the core – feel like the belly button is connecting to the spine and the sides of the body are drawing in, like you’re wearing a tight belt. Hold for 5 seconds, then relax the core as you inhale fully again. Repeat up to 10 times
2) Leg slides
Lie flat on your back with the knees bent, feet flat on the floor. Allow your spine to have a natural curve in it, so don’t imprint your back into the floor. With your core engaged as for the transverse abdominis breathing, slide one leg away along the floor. Be careful to really hold onto your core and not let your hips tilt. Bring the foot back in and change to the other leg. Do 10 times.
3) Dead Bugs
This is a great core activator. Lie on your back (don’t arch it) with your feet in the air, knees bent at 90 degrees, press your hands together in the air straight above you. Slowly move one arm back behind you until it nearly touches the floor, then bring it back together. Repeat with the other arm for a total of 10.
The MAMAWELL method is available now to help all women who have become mothers to exercise in the most beneficial way for their body in their own home. For more info: www.mamawell.org