Calling all active mamas! Show me your workouts!

UseTheTriforce94

Hi all! I've been doing the What to Expect workouts as well as the Denise Austin pregnancy series and I love it! Anyone have any workouts to recommend?

stillcozy

I use a lot of beach body work outs and i used the meal plan prior to pregnancy as well as still drink shakeology. The workouts are really hard but great and i love that they are 30-40 minutes and can do them at home.

I also go to the gym to run and so moderate lifting when my husband needs me to spot him

rakel88

Mondays are push press for strength and shoulders + core for general. Wednesday is deadlifts for strength and back + biceps general. Fridays or Saturdays are squats and chest + triceps. If anyone is interested I can write out my program more specifically.
I also teach Zumba 3 times a week and take my dogs for a 3 mile walk 3 times a week (plus their other usual walks of course).

mmmmkay

I ran 8.5 hilly trail miiles today. Soo slowly it was almost depressing if it weren't for the joy of being outside.

I've been doing twice a week weights and body weight resistance stuff.

Squats. Lunges. Side steps and clamshells with the thick rubber band. Trx shoulder pulls and such. Bicep curls. Push-ups on a bench. Shoulder presses with fairly light weights. Bridges.

RMLandy

Still crossfitting 3-4 times per week and I'm surprising myself that I've made it this far without too many modifications! Our preggo bodies are capable of way more than is generally believed, in my opinion!

fourtsixand2

Bending over to tie my shoes before I go to the gym to walk is the most intense workout I get.

Sarcasm101

I do Orange theory Fitness. The instructors have been really great at helping me modify some moves.

pourmeanothermocktail

This blog has had some great suggestions and you can do most of them at home - plus she's currently pregnant. I have been enjoying some of these, plus running, horseback riding, and yoga at home.

https://diaryofafitmommy.com/blog/

AAAG13

@rakel88 I wanted to ask what core workouts you would recommend. I usually do a beach body routine and almost all of the exercises involve being on your back. I have read that workouts on your back are a no no come second and third trimester. As I know your a trainer I was wondering what would you suggest?

rakel88

@AAAG13 are you uncomfortable laying on your back now? The thing is with recommendations like that is that they're highly individualized. I still do exercises flat on my back but I know others who can't.
If you are uncomfortable, planks and modified planks (by resting your forearms on a Swiss exercise ball or bench or something like that) are great core exercises. They can be modified too, by doing leg raises in plank position (squeeze your glutes to do this rather than swinging the leg up) or alternating tapping your feet out to the side. Also, in modified plank on a ball, pretend your stirring a lot with a big spoon, but use tiny circular motions. Do a few clockwise, then counter clockwise.
If you are not uncomfortable on your back (yet anyway) any kinda leg raise is great, or starting with your legs straight up in the air and alternating tapping your heel on the floor and bringing it back up. Flutter kicks are great (raise feet few inches off ground, legs straight, and move feet up and down alternating, fast pace. Can also move over and under horizontally). Look up the exercise Bird Dog! I would avoid exercises that involve a lot of crunching or twisting, especially if your belly has already grown quite a bit.

Also, remember that you use, and strengthen, your core a lot by doing compound exercises like squats, deadlifts, and overhead presses. You don't have to use a lot of weight, but focus on your form and keeping your core engaged at all times. This means avoiding arching your back and "tucking your tail under" as you're doing the exercises, as well as keeping a flat back from top to bottom. For squats, holding a dumbbell or kettleBell in front of your body (look up goblet squat) forces you to use your core much more than if the weight was loaded on your back, like with a barbell, or holding weights at your sides.

Hope that helps!

Linsbins

I've also been doing orangetheory! I've been walking instead of running, but still lifting weights and doing the strength training. Squats are supposed to be really good for giving birth. I also have a prenatal yoga dvr but somehow I haven't popped it in yet.

AdorkablePixie

I go to the gym 5 days a week, sometimes 6. I do weight lifting mainly focusing on my arms, back, legs, and butt. (I just use machines, not the free weights.) I alternate running and walking depending on the day and also do the stationary bike.

AAAG13

@rakel88 sorry just catching up to this thread. I am not in pain on my back, thanks for sharing this is an individual thing. Also thanks for all the suggestions! Going to try them out this weekend! You rock! 

rakel88

@AAAG13 anytime!