Exercise During Pregnancy

zinnia19

Thought this could be a nice place to share exercise ideas. How are you staying fit during pregnancy so far? Have you found any online videos or classes that are helpful?

For me, I like to go hiking/walking on the weekends, but during the week it gets dark so early that I am trying to do more online videos. On YouTube I found some great prenatal exercise videos by "BodyFit By Amy". She does strength and light cardio videos using 5lb weights. 

inthewoods23

Currently I'm doing Yoga with Adriene daily. Maybe starting sometime next year as I get bigger I'll switch to specific prenatal yoga videos although the nurse I spoke with at my intake appointment said I only need to do modifications if it doesn't feel right. Like twists, inversions, or bends I thought were specifically a no no but really it's just something not to do if it's uncomfortable/painful to do. Good to know!

Anyone got YouTube recs for that?

stardustskies

@inthewoods23 I would actually suggest leaving the twists out, I did some prenatal yoga previously and the instructor said twists are dangerous, even in early pregnancy.

tuxielove93

I can’t do jack all right now, but once I can… 
1) my kids love walking even just around the block so I’m normally doing walks at least twice a day and will begin again until it’s too hot here. 

2) I plan to do prenatal yoga on YouTube
3) I also hope to take a prenatal yoga class once a week for some much needed mama zen time 

skilouise

I worked with a trainer that specialized in prenatal fitness with my first pregnancy, and plan to do so again this time as soon as I can find someone. I highly recommend it- even if you can only do a few sessions.  It really helps to have someone who can provide in person feedback about things like posture, pelvic tilt, moves that should be avoided/ modified in pregnancy, etc. Starting early can help minimize back/hip problems down the line. 

Also: cannot recommend core workouts highly enough. Bridges, squats, lunges, planks, etc. When third tri and labor arrive, the more core strength you've built up by then, the better. 

inthewoods23

@stardustskies that's what I thought but the nurse said it was fine since I do yoga daily 🤷‍♀️

anniemarie887

lurky loo hiya! @inthewoods23 I have done yoga for years, i had the all clear from my OB and instructor to stay in "normal" classes for my pregnancy in 2019 - back when we did things in person - i switched to prenatal because i wanted to try and make some IRL mom friends... that being said, my OB is very "if you were doing it consistently before you got preg, keep at it" mentality. i'm no dr, but i'd say you're fine! (edit bc your/you're fml)

bumblebee0210

I second the recommendation for a trainer, and also I have liked "Knocked Up Fitness"-- it's a streaming service that is $40 per month and it has a ton of videos with a suggested schedule that is pretty do-able (~30 min per day), and is highly targeted toward your stage of pregnancy. She also focuses a lot on diastisis recti prevention and keeping your pelvic floor strong (it's more than just kegels!) Toward the end there is also a lot of labor preparation as well. 

jellie603

I either walk a mile on an 11 incline @ 3 pace or run a mile at a flat incline every day on the treadmill. I also try to do weights with arms twice a week. I would really love to try to stretch more - I've always been lazy with that even as an athlete in my "prime". So I will take any prenatal yoga suggestions as well!

runnergirl2018

anyone who is working out right now - you all are rockstars.  I feel like death all the time and have barely done anything in like 3 weeks - except i did a 3 mile walk last week.
once I feel human again in 2nd trimester, I just continue like usual and make modifications as needed (like no exercises laying on my back as my belly grows and adjusting intensity as my body tells me - usually my sign is having cramping).,  I ran until I was 30ish weeks with my first and then walked 3-4 miles/day most days until the day before I gave birth.  I'm not in the same shape now, so I plan on doing walks, some strength training, and using my elliptical.  I'd like to find some prenatal yoga and I also just signed up for the Strong Like A Mother program that has a pregnancy option. I've felt too sick to start it but plan on starting the core basics stuff as soon as I feel up for it. 

cmhme

I used the "Momma Strong" app last time and really liked it. My goal is to start up again in January. She has different programs for what stage you are in and also special videos for special needs or target areas. What I need most is something short and to the point and hers are always 15-20 minutes.

moreamoozzarella

bumblebee0210 said:

I second the recommendation for a trainer, and also I have liked "Knocked Up Fitness"-- it's a streaming service that is $40 per month and it has a ton of videos with a suggested schedule that is pretty do-able (~30 min per day), and is highly targeted toward your stage of pregnancy. She also focuses a lot on diastisis recti prevention and keeping your pelvic floor strong (it's more than just kegels!) Toward the end there is also a lot of labor preparation as well. 

I was thinking of subscribing! Do you love it? Anything you don't like about it?

bumblebee0210

@moreamoozzarella. If you work out super hard normally, it might be a little easy (and kind of light on cardio-- but this is true for any streaming prenatal workout because it's hard to work up a sweat without some kind of impact). But other than that I really liked it-- tons of content and all very do-able. 

moreamoozzarella

@bumblebee0210 Thanks! I'll give it a shot.

velvetblue88

I've been doing a lot of walking and 2/wk yoga. Before I found out I was pregnant, I was doing HIIT workouts, but now I'm paranoid about getting my heart rate too high. (Thoughts here?)

Yesterday, my DH and I went for a 2 hour hike, and I just made sure to stop and cool down/drink water when I got too hot or out of breath.  

stardustskies

Props to all you mamas working out. Hoping I start to get more energy soon but at 7 weeks and still feeling nauseous, I haven't been doing anything. I feel so lazy. I didn't really work out before, but at least I did regular housework which gave me cardio (and up and down stairs with laundry baskets). But I've really just been letting things go these past few weeks. 

lilirunning34

I’n running about 5x a week, lifting 2x and yoga 1-2x a week. I just stopped mountain biking since the trails can be pretty sketchy and I’d rather not fall off a bike. But I’m ultramarathon runner so I can’t imagine not running. I ran with my 3 previous pregnancies til the end so I’m hoping I can again but I know every pregnancy is different. Right now being outside is one of the few things that seems to help my nausea.  

lickastick

@inthewoods23 *lurking*

I’ma prenatal yoga instructor and i had to chime in. Please do not do closed twists in pregnancy- the compression on the uterus is not safe. An open twist when you are not compressing the abdomen is just fine.

 The other rules are no lying on the stomach after about 20weeks and no savasana on the back after 25-30 weeks(lie on your side instead.)

If you did inversions pre-pregnancy you can do them in pregnancy, however it’s a good idea to do them at the wall as your center of gravity changes. 

I highly recommend taking just one class from Jane Austin out of SF,Ca. she has some videos online you can buy for $10 and live zoom classes every week. She does an awesome kick-ass prenatal class that is challenging but keeps you safe. 

I treat my ivf/iui/fertility students with extra kid gloves as well and have them be very cautious until they are well established in the 2nd trimester. I don’t want anything left to chance with these students. 

I’m sure your nurse means well and it’s true you can keep doing whatever you did pre-pregnancy for the most part, but closed twists are a major no-go in pregnancy. Also no holding the breath out on the exhale and no belly pumping in pregnancy. 

inthewoods23

@lickastick good to know. Thank you!

letsgox

I am a casual runner, definitely not seasoned, but I like to run short distances for exercise as I don’t have a lot of time outside of work and kids to run for extended periods of time. I work in a hospital and any break I get I climb the stairs. I aim for 120-150 flights per day which has really kept me in good cardiovascular shape. I’d love to lift more, but I can’t imagine waking up any earlier than I do (4:30a) to get that done. I’d love to stay active with this pregnancy, but depending on the type of twins I may have to be limited. 

sacha0088

I do the prenatal fitness programs on BeachBody On Demand. There are 4 different programs to choose from. Some days I’ll do yoga, some days it’s low impact with weights. I also try to walk at least 15-20 min a day outside.

pdxav8rx

I’ve been working out five days a week, getting up with H at 4:30am to hit the gym. Two days I run 3 miles at 6.4mph (I’ve stopped going higher because I want to keep my heart rate and breathing through the mask steady and not spike it). The other three days I do full body strength training- deadlifts, incline leg press, pregnancy approved ab work, lat pull downs, rows, hip thrusts and bench press. I make sure to do bench press with dumbells instead of the bar for safety of my midsection. I want to stay as strong as possible since I’ll be 41 when I give birth.

blf2072

Hey all!

My ob/gyn said I do not have any heart rate restrictions during pregnancy but to be reasonable. Prior to pregnancy I was a runner, and at times got my heart rate up to 180’s. I HAVE NOT and WILL NOT go that high being pregnant out of my personal concerns, but today I got it up to maybe upper 150’s walking on the treadmill on a steep incline. I kept it SUPER SLOW, like 1.5 speed lol and didn’t stay in the 150’s for long, but now worried because my husband said that was probably not good for the baby….. any personal or professional opinions on max heart rate in pregnancy ? Thanks in advance !

sacha0088

@blf2072 - I asked my OBGYN yesterday if there’s a max HR I should stay within when exercising. She said it’s controversial but probably would suggest no more than anaerobic HR 150-160.

blf2072

Does anyone have any good prenatal workout series they recommend? I’ve just been YouTubing lol

chantelrae7

Well I did absolutely nothing during 1st trimester besides walks. I felt so miserable with morning sickness. 

Now that I’m 14 weeks I’m finally feeling well enough, I rejoined the Tone It Up app, they have lots of prenatal workouts on there. I also love Body Fit by Amy on YouTube, she had lots of pregnancy workouts. 

Thankful to do these at home, we are on Covid lockdown again in Ontario and all gyms/recreation are closed 😞

blf2072

@chantelrae7 do you have to pay for the app? Looks like it’s 15$/ month? 

chantelrae7

@blf2072 yes you do. I find it’s worth it. There’s a free 7 day trial to start and if you are in the US they had a promo for 20.99 for 3 months with the code TOTALTONE22 I’m not sure how long it’s valid for. 

blf2072

Thank you so much!! @chantelrae7

elmann1

I do lots of Amanda Kloots workouts. Especially her low impact ones now. Pre pregnancy I was jumping rope with her and it was the best thing ever next to running. She has a couple pregnancy work outs but I most do her others. 

inthewoods23

I don't think this has been asked yet.... does anyone have any recommendations for brands that make maternity athleticwear? I'm reaching the point that my yoga pants and shorts are starting to dig into my stomach and will either need to switch to something with more stretch (like joggers for example) or actual maternity yoga pants in the near future.

lilirunning34

@inthewoods23 most my running shorts for maternity are just regular ones but 1-2 sizes larger then my usual size and I just do it under the bump. For leggings and tanks I’ve had good luck with old navy. Although right now I’m in that weird phase where maternity bottoms doesn’t quite stay above the bump. I think I have a Target brand capri leggings too that has worked well. 

inthewoods23

@lilirunning34 ah ok! I'm always just afraid pants under the bump are going to fall off 😆 I might also just feel that way now with it being winter and would rather have more skin covered than less.

lilirunning34

@inthewoods23 for under the bump definitely make sure there is a drawstring. That is key lol

sjb2215

@inthewoods23 I really like Gap maternity workout leggings too

tea_and_biscuits

@cmhme thanks for recommending "mamma strong", I decided to try that one & really like it. It feels like it's particularly good if you have any aches/pains/concerns as she offers ideas about how to adjust each thing for yourself and specific workouts for specific issues. I've been experiencing back pain so this is v helpful, thanks!

blf2072

Love all these recommendations… feel like I’m going to have to make the switch soon to maternity leggings. I also have been doing the tone it up app and LOVE IT. I like how they break your pregnancy down by week and give you workouts with in that week. I dont do them everyday but they are really good and love the modifications and breaks lol 

velvetblue88

Tl; dr: Does anyone have recommendations for a good sports bra while your boobs are super sore?
I was nauseous through the first trimester, so I didn't do any really significant workouts, and then right when I hit the second trimester, I had covid. Now that I'm actually feeling better, I hired an old personal trainer and got in a good strength training workout yesterday. I wore one of my existing sports bras, and it felt great, and comfortable, and it was such a good workout... And then pretty soon after the workout was over, I realized my boobs were killing me! I think that the compression to support my DDs didn't work so well after the fact... I love that sports bra when doing more stationary things like yoga. Suggestions?

pdxav8rx

@velvetblue88 Sounds like you had a rough go of it! I also have DDs and was using Brooks running bras before I got pregnant- they come in cup sizes so that was a lot more helpful than the standard “L”. They’re pricey but worth keeping your precious bosom intact 😉

fitmomto4

I do crossfit 3-5x/week and just ordered a Peloton a couple weeks ago! Have been enjoying the prenatal strength and yoga classes on the app while I wait for my bike.

inthewoods23

Anyone know if there are restrictions with using a rowing machine while pregnant?

We had this walking challenge at work and if you met the goal by the end of the challenge you were entered in a drawing for a grand prize - a fancy exercise machine like Peloton or Hydrow rower. Well I won the drawing 😂 I'm super into the idea of getting the rower but have no idea if that would be safe to start right now.