Okay, I have an exercise question AGAIN.

tealowl · February 2014

So, I'm just starting into my 16th week. I've been back just two days a week at the gym for a bit. I'm doing everything I was doing pre-pregnancy, just taking my time instead of 'pushing' myself.

So, instead of running 2m before my 45min class, I walk/jog for a mile. The classes are always a mix - free weights, circuit training, stability ball, ab work (like planks, crunches, etc.).

Things like burpees I've stopped doing because of dizziness, I just do squats instead. Later on if I have balance issues, I can use the wall or a chair for balance...

The trainer said after 20 weeks I shouldn't be on my back at all for anything. Another lady said I have to stop doing any abs other than planks. I can't get the same answer from anybody. When we are on our backs (like doing leg raises), it's only for a minute or so at a time, we switch things often in class.

I'm not sure what I should modify and when. I don't know if I should quit my classes and just make up my own routine with machines or not....

mcvgal · February 2014

I am a Zumba instructor so all the ab work I do is standing ab work. During my last pregnancy my doctor said I can keep doing it all, and I did until 2 weeks before DS was born. My doctor did saw that my body would let me know when I couldn't handle anymore floor ab work. I would check with your doctor. Since you have been doing these workouts for a while before pregnancy you should be ok, but I'm guessing your doctor can tell you how long to keep it up. As silly as it sounds, I even showed my doctor the moves/exercises I was doing.

runrinserepeat · February 2014

I've never received a straight answer about when it's not safe to lie on your back anymore. It's irritating, and it makes me think there's not much science behind that suggestion.

I would just ask your OB. Everyone's got an opinion, but that's the one I trust most when I have questions like this.

tealowl · February 2014

I just talked to my MW office and they said I can continue to do whatever untill it gets uncomfortable (basically, "Listen to your body."). And they said down the road my equilibrium will be off and that's when I'll have to stop doing certain moves (or I can hold onto a wall or chair).

And they said no more than 30lbs for upper and lower body exercises, and since I'm using 10lb free weights, I'm good.

So, I guess I can tell the trainers that, I think they are just super nervous about something happening...

I just want to work out without something there giving me A Worried Look. Ugh.

abchittam · February 2014

What is this thing you call "exercise"?

EllaSmella · February 2014

I started modifying ab work with planks at around 20 weeks. It just got too uncomfortable for me to be trying to do sit ups etc on my back. You can google some pregnancy "approved" ab exercises if you're looking to modify with other stuff. Honestly, at that point, ab work isn't really going to do you much good because your abs cant really engage/flex when they are really stretched out as they will be towards the end.

reecespieces714 · February 2014

My PT stopped me doing most stuff on my back, I do very little high impact stuff and she has modified burpees for me (they still suck). Most of what I do is on my feet. I still do planks and other ab work, but modified if necessary.

She just tells me I need to be so much more controlled and slow down given the equiliubrium issues. Form, form, form. Ugh...

ally510 · February 2014

I'm a group exercise instructor. I mostly teach step & strength training classes. The rule of thumb (which is dated) is not to let your heart rate get above 140. I think as long as you can talk without gasping, you're fine. In terms of exercises that require you to lay on your back, most doctors will tell you to avoid them after 20 weeks. You can simply modify your position though by lying on an angle. If you're in a class, take a step and put 2 risers under one side & none under the other. This will work for chest, triceps (skull crushers), abs, etc... Ultimately the best advice though, is to listen to your body. Good luck!

Wrights22 · February 2014

I was not aware of the whole 'don't lie on your back' thing during my first pregnancy. I continued to do the same body pump class at the gym through my entire pregnancy up until the very end when I just felt to big to move that fast. So i continued to do ab work and chest presses flat on my back. Never bothered me, and baby was A-ok. I would agree with the listen to your body suggestion, if you feel ok- it should be ok. (Also there have been several pregnant instructors who continue to instruct the ab classes)

Kristen0705 · February 2014

I asked my doctor about sleeping on my back (I know, it's not exercise, but it's what I do best!). She said your body would let you know when it wasn't okay anymore. If you feel okay, I think you should be fine. But as always, I'd check with my OB

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