Exercise during pregnancy 4 those who never did b4

mrsdhouse89

*not sure if this a repeat, genuinely sorry if it is*

I've never been an exerciser, but want to get into a routine of light exercising now so I'm more successful knocking off some of this baby weight. I also want to have better odds of keeping my GD in check and sugars down low.

Can you do planks while this far along or is that kind of a no no for newbies to exercising that are starting while pregnant?

I have no restrictions other than not having my heart rate elevated for more than 15 minutes at a time.

I plan on walking my son to the park in the evenings or walking on the treadmill for evenings that the humidity is too much.

I mainly wonder if there is an arm workout that is safe? I feel like that's where all my weight is going , even though I look like I'm having twins. 8-|

Have any of you ladies who didn't workout before getting pregnant started a routine at all?

anorthro

I have a few suggestions: first, I would focus mainly on getting cardio exercise and would just stick with walking or swimming. I tried running (hadn't done it for a while) and it messed up my hips pretty bad. So, it's possible to overdo it with new vigorous exercise. Cardio exercise will help you keep excess fat off, unlike trying to pinpoint specific areas (like arms).

I would say to try very light weights but I think there's always a risk. With running, I didn't feel bad until the day after. So I think it's possible to overdo it without any kind of warning. That said, I bet it's probably ok to try some very light weights and see how you feel the next day. It sounds to me though like just doing some regular walking and eating well will accomplish your goals.

I'm no doctor, so ultimately I would suggest talking to your OB or midwife!

ohjaime

Everything is getting very loose at the point in your pregnancy. Your hips, joints etc. So it's not recommended to start any kind of exercise that's heavy at this point. That said. I'm pretty sure you can start or continue planking at this point. DO not lay on your belly. Obv. You could also do pushups on the wall standing up. They are less intense than regular pushups, but the further you push yourself from the wall, the harder they are. Get yourself some 10lb weights and do some lifting overhead while watching TV. All of those are not too intense and shouldn't affect your tummy at all. Walking is great too so you're keeping your body moving.

I worked out before becoming pregnant, stopped from about 10-17 weeks for MS. Then picked it back up again. I can't run or jump rope because I get really bad cramps in my lower abdomen. Could just be baby related or related to my previous CS or a combo of both. I can walk and do often, but anything that makes me "jump" is painful. But everyone is different.

Krysta6

Definitely start walking! I've read that walking even helps with your labor (gravity puts baby is correct position). I would start small if you do planks maybe 15-20 seconds at a time until you feel stronger. For arms maybe push-ups on wall like pp mentioned or dips on a park bench. Those are things that can easily be scaled based on your leg position. But research proper form first and take it super slow. Or what about swimming too?

jenb0203

I love prenatal yoga! Not sure if this is a regional option only but Comcast on-demand has FREE prenatal yoga under the sports and fitness section. Best part is that it is MAX 15 minutes. 3 versions I have tried are all taught but Dhyana Vitarelli. I highly recommend it especially in addition to walking but the yoga itself is great!

intheversa

I'm with these ladies, prenatal yoga and walking. I walked before I was pregnant (can't run anymore because I had a bad fall (off an eight foot ladder) and my legs can't handle the stress anymore). I haven't been good about walking these last two weeks b/c of the rain, but I'm cleaning parts of the house daily and still get some exercise from it.

I would ask your OB what they recommend.

devonsd315

FWIW, the prenatal yoga classes I've been doing from online have said NOT to do them if you did not have an established practice before you were pregnant. If are going to start prenatal yoga, I would try to go to an in person class a few times, just so there is an instructor there who can help you with your form.

There was a story on NPR last week about a study that showed walking even 3 times a week gave women vast improvements in their cardiovascular health compared to sedentary women. So I would vote for keeping up the walking, or swimming. And ask your doctor about starting anything else. Good luck!

MamaOwl15

Prenatal yoga and waking, yes!

If you can't walk much outdoors because it's a million degrees, you can walk on a treadmill or use an elliptical machine on a low level.

MirandaC1984

Walking or swimming. I'm no doctor but I'm fairly certain ab exercise is a no-no especially for those of us that weren't very active pre-pregnancy. I'm certainly in that boat.  You don't want to jump into weight training or any other type of exercise if you weren't doing it before you got pregnant. That's the standard recommendation.

adcoxmt

As PP have already said, walking, swimming, and yoga are great exercises you can easily do safely while pregnant. Key thing is to keep active without overdoing it and getting your heart rate/body temp too high. I still run, just not nearly as much/as long as I did before getting pregnant; it's honestly really uncomfortable, haha! If I want an extra challenge on days I plan to just walk, I'll throw some ankle weights on for a little extra resistance.

Generally, you're safe to lift the same weight you were regularly lifting with good form previously, but if you didn't have a lifting routine in place before now, I honestly wouldn't do any weight lifting until you're cleared for exercise postpartum. Some light freeweights or a kettlebell for some arm toning should be okay, I would just avoid moves that require lifting overhead unless you're firmly seated and don't feel a "pull" in/around your belly. You could do bicep curls and the like, even while watching TV! Also, squats are a great move to do as long as you don't have any issues with balance. Maybe do squats with a hand lightly touching the wall/counter to balance, or try some wall sits for 30-60s at a time. I've read several health articles that encourage squats, not just for L&D, but for strengthening the pelvic floor (supposedly better than kegel exercises can). And like @ohjaime said, doing wall push-ups are great because you can get some arm/back/core work without the extra gravitational pull on your belly. I still do planks but I'm extra cautious about proper form. 

As long as your doctor is comfortable with you adding some light activity to your daily routine, I think it's a great idea as long as you don't try to go HARD

jefinley1

Everyone else is right, that light cardio is absolutely the best option. I was pretty inactive in the months leading up to pregnancy and have always hated regimented exercise, but I love walking. And don't think that just because all you are doing is walking, you aren't doing much. The most fit periods in my entire life weren't when I was trying to make myself go to the gym, it was when I was living in walk-able cities and just took advantage of it. These are the times that I ate the most food too, and I still ended up accidentally losing weight. Not that that is necessarily the goal, but I've found that scheduled weight lifting and treadmilling just does nothing for me, and it makes me grumpy and hate exercise, so I stop pretty quickly. When I just walk, especially to go places or because I'm enjoying being outside, I get quite a full body workout because the mentality is different. 

leighann1

Walking and yoga are great, as others have said! You asked about arm exercises, and I think things like arm circles or very light weights (like 2 lbs) would be just fine. I strongly believe in listening to your body. If it makes you uncomfortable, short of breath, or just feel weird, then stop. But I see nothing wrong with testing the waters. 

A pilates instructor who is really awesome at modifying for pregnancy did tell me last week not to do planks since I haven't been doing them, so I might be wary of those. We did lots of squats, lunges, and bridges though. 

LiveNLove44

PPs are spot on with not starting "weightlifting" per se, but you can absolutely use hand weights that are a normal weight of objects you'd lift throughout the day. For instance, consider a gallon of milk or a back pack. I would recommend light resistance training with 2, 3, 5, or 8 lbs in each hand as other posters mentioned. Movements should be done with good form, so check out some YouTube videos for these (very) basic moves:

Bicep Curls

Tricep Kickbacks

Shoulder Presses

Pushups against the wall (PP's idea)

Rear delt. fly

Bent over row (keeping your back supported and flat during this is really important, so if you do it, find a mirror to manage your form)

If you also get a resistance band with two handles, you could do some additional moves. For these movements, the goal is really just moving those muscles in a controlled motion. This kind of lifting is not risky so long as you choose a light hand weight that is fitting for you comfort level for 15 repetitions and a couple sets of each.

If the hand weights are intimidating, or quite honestly, you don't want to buy them, grab two soup cans (no joke). I'd increase the repetitions to 25-30, but by the end, your muscles get a great, easy workout. If all of that is too much in your mind, carry some hand weights on your walks and just pump your arms. 

As with all things related to your body and pregnancy, clear your movements and ideas with your OB to be sure they are right for you. 

ETA: clarification

ameares721

WebMD (and my midwife) said ab exercises are encouraged to help with labor and recovery! Planks are fine. Walking is fine. Light weights are fine. Start slow and stop when you feel like you need to stop! Your body will tell you its limits. I've also been doing yoga which is great for stretching those tight areas and some light an work.