Pregnancy Workout Plans

katj10

Hi Ladies,

I am 11 weeks now and I'm finding that I can't keep up with my pre-pregnancy workouts. This is my first pregnancy so I'm not sure how to modify my workouts and still stay in shape. What are you all doing for your workout routines? I'm thinking of getting a Knocked Up Fitness membership or paying for the Fit for 2 workout guide by Sia Cooper (diary of a fit mommy blog). Does anyone have experience with those? Or other routines you'd recommend? 

kangstadt

I don't have any specific recommendations for programs, but as with anything, it's important to listen to your body and modify accordingly.  If that's reducing weight, or reps, or avoiding certain movements that feel iffy, then that's what you do.  What kind of program/workouts do you do now?

My first pregnancy, I worked out the entire time with minimal modifications.  This time, I'm only 10 weeks but I've been so sick I haven't been able to work out normally for the last three weeks.  Remember to take it day by day too.  Depending on your symptoms or how you're feeling, you may have a day where you can knock out a workout or two just like you did pre-pregnancy.

mermaidca

I'm a certified personal trainer but no specialized knowledge about prenatal work outs.  Having said that, there isn't a ton that you should need to modify.  Definitely listen to your body and acknowledge that you are more tired from the beginning and will get burnt out a bit faster but physically speaking you don't need to modify any of the exercises per se.

mrstmoose

@mermaidca you're going to be my girl after I have this baby. I think we are going to invest in an Echelon because I need to get ALL the pregnancy weight off...from both pregnancies. 

mermaidca

@mrstmoose haha!  I just recently got my certification.  I'm hoping to work mostly with women and moms and definitely outside of gyms!  Gyms are intimidating, expensive and not necessary for you to get healthy and happy!  We'll see if I can lost all my extra weight first haha!

sheepshepherdess

So my workout is working on my farm, but I figure same rules apply. Even though I'm doing all the same things physically, my trick is taking breaks more often. I have to drink more water, sit down more often, and do snacks (protein+carbs combo) between workouts. I've heard it's not good to push your pulse too high in the 1st and 3rd trimesters, so I try to take it easy when I notice my body getting too worked up. I also get cramping if I'm working my back or stomach muscles too much, and then I take a longer break.

kaleesi93

@katj10 I just had a KUF membership and cancelled it early, I hated it but if you're looking for something super super slow and chill and more like stretches then maybe you would like it.. I thought it would have been okay free but I paid way too much money for the poor quality and awful sound issues for the videos and I didn't learn a single thing from it.. I was doing all the trimester workouts too looking for a challenge.. 
I think Bloom is way better.. 

kangstadt

Okay ladies, any tips on sciatica pain relief?  Stretches or exercises I should be doing?

I don't know why it's so bad already, but I definitely didn't have it this early with my first pregnancy.

lovelybabybumpz

@kangstadt

sheepshepherdess

@kangstadt Thanks for asking about that, it's been bothering me on and off since implantation (no idea why). Definitely wasn't aware it was a pregnancy thing. 

kangstadt

@sheepshepherdess, I was just reading conflicting information about it... some websites say it's not actually sciatica, but "pelvic girdle pain."  Other sites say that loosening ligaments and pressure from your growing uterus can cause sciatic nerve pain.  Not sure why the clarification matters, either way it hurts!

blueberrymomma

@kangstadt do you have a foam roller? (They’re like $10 on Amazon). You can sit on it and lean towards one butt cheek then roll back and forth. I’m sure there are YouTube videos that explain it better lol. Doing this has made my sciatic pain almost no existent. I do it before and after I workout, and sometimes before bed too. 

kangstadt

@blueberrymomma, yeah I do.  I'll have to start making myself do that every night!

ashtuesday

@kangstadt The Spinning Babies exercises REALLY helped my sciatica last time!

batmama31

I downloaded the "baby 2 body" app. I've done a total of 1 workout in the last 3 weeks....

soo... since diaryofafitmommy was mentioned, I thought I'd do my part to make anyone who cares aware: she doesn't run her business totally ethically. (and I concede, who does in america) I was doing the bodyboss method before getting pregnant, and we have a closed fb page for people on the program. sia cooper was caught red-handed stealing people's progress photos to inflate her business. when many of us called her out on it on her instagram account, she removed our comments & blocked us. 

molecularmolly

I second Spinning Babies, I bought the everyday essentials DVD and plan to do that starting soon since my nausea is improving (10 wks today).
I've also been trying to keep up on my 1.5 mile walks a few times per week, I'd love to increase them to daily!

harveyisaboysname

I keep starting a stopping the Kayla Itsines workouts. I want to pick it up again but I’m getting winded just doing my normal walks. I think I’m just going to give up on working out until after I graduate in October. Between the 45 hours at work and the 20 hours of school each week, I’m basically a limp, nauseous noodle when I’m home. 

katj10

I’ve been doing the Kayla workouts on and off too! And I rock climb regularly at the gym and use the bike and rowing machine + run occasionally. I feel like the Kayla workouts are not going to be doable soon because there are a lot of sit-ups and so much jumping. And I’m going to quit climbing next week when I hit the second tri. I could get a full body harness, but my doctor really doesn’t want me to climb at all. 

Thanks for all the tips everyone! Good to know about KUF being pretty much just stretching and I didn’t know all that stuff about Sia Cooper! I’ll give spinning babies and baby 2 body app a try. 

mrs_nadinek

I've tried to keep up with my typical gym routine of 3-4 lift sessions a week and 1-2 cardio/HIIT sessions...but it's been a serious struggle. Last week, I was able to make it twice. The other days I felt week and/or nauseous.

I'm not running anymore, so my cardio has become walking on the treadmill at an incline or spinning. But I get winded doing everything, lol.

mrstmoose

@mermaidca I have no doubt you'll get back into shape relatively quickly. Until these babies come, I've concluded my exercise is running after students all day. It's exhausting.

rennie1108

@katj10 I'm impressed with even 2 days a week! I've been walking, but honestly that's about it. Does anyone know of the Aaptiv ap? I signed up and am going to start tonight. They have a prenatal program that gives you 4 workouts a week and is tailored to each week of pregnancy. I hope I like it! I really need to get moving. I'm still nauseous but I think I can pull it off.

blueberrymomma

Twin mommas: Did any of your doctors restrict your exercise to basically none?. I’ve had a few friends with multiples and they weren’t allowed any exercise besides daily activities and walking. I’m just curious 

@mrs_nadinek I feel you! Last week I only made it to bootcamp twice because I was either too tired, had a migraine, or just felt crummy. I’ve gone twice this week so far and I fell so weak! I had to reduce my weights even more and my gym buddies keep giving me the side eye expecting me to lift more lol And I definitly can only do 60% on cardio exercises without getting winded

mermaidca

@blueberrymomma I was only restricted towards the end and never actual bed rest but I was high risk due to some other factors with Baby B and blood flow.

kaitykins

Ligament stretching sucks. 

I believe the current guidelines say: “workouts should not leave you out of breath or unable to speak in conversation while working out”

Remember when you are low on oxygen (out of breath) baby is low on oxygen. 

I tend to walk and and hike so I’ll be taking slower hikes.