Pregnancy Workouts?

Knottie70010763 · December 2015

Happy Tuesday all!!!

So I've never been one to workout on a regular basis. I'm more of a go on a binge and workout hardcore for about a month and then take 6 months off kind of gal. But I definitely want to get into some type of steady workout routine again here soon. For multiple reasons, just to stay healthy, watch my pregnancy weight, and other stuff. But I don't want to over do it.

I know that walking is fine, and I think some arm workouts with light weights and lots of reps. But what kind of leg workouts are okay, or just if anyone else in general has any great ideas for pregnancy workouts I'd love to hear them. I just don't want to over do it, strain myself, or injure either myself or my little sweetpea.

Thanks in advance for any input.

countrygrl5533 · December 2015

Not leg specific but I love this workout DVD set. I'm like you and tend to do the same thing with the binge working out and then nothing for months. So I really need to get this back out.

https://www.amazon.com/Lindsay-Brins-Complete-Pregnancy-Workout/dp/B000YA4F2K/ref=sr_1_1?ie=UTF8&qid=1449592050&sr=8-1&keywords=lindsey+brin+pregnancy+workout

Knottie70010763 · December 2015

Thanks, maybe I can have my SO get this for me for Christmas

missnc77 · December 2015

I ordered three from amazon after reading a lot of reviews. The general consensus was that these three actually give you a good workout/make you feel the burn even though they are for pregnant ladies. I just got them and haven't tried them yet, so we'll see.

Toning:

Fit & Sleek: https://www.amazon.com/Prenatal-Physique--Complete-Pregnancy-Training/dp/B00JJSDPBA/ref=sr_1_sc_1?s=movies-tv&ie=UTF8&qid=1449592371&sr=1-1-spell&keywords=prentala+physique

Perfect Preg Workout: https://www.amazon.com/Perfect-Pregnancy-Workout-Vol-Sculpting/dp/B000BLKJ5E/ref=sr_1_1?s=movies-tv&ie=UTF8&qid=1449592420&sr=1-1&keywords=perfect+pregnancy+workout

My husband saw the cover of Perfect Pregnancy Workout and asked if I was looking to get into pregnancy body building. Hahaha!

Stretch/Yoga:

Long & Lean: https://www.amazon.com/gp/product/B001TC8PNM?keywords=long and lean prenatal&qid=1449592474&ref_=sr_1_1&sr=8-1

Knottie70010763 · December 2015

Haha. Yea the Perfect Pregnancy Workout lady looks a little intense. Thank you.

swflJD · December 2015

I was too tired the first trimester to really do anything, so I got out of my routine and out of shape. Starting last week, I have been going to the gym at my work a few days a week. One of my co-workers goes nearly every afternoon, so she has been motivating me to go with her.

I have been doing some light cardio (walking on the treadmill, elliptical, and stationary bike) and some light strength training with weight machines (they are more stable than free weights). You should probably talk to your doctor about any weight restrictions before starting a strength training routine (every pregnancy is different). I discussed it with my doctor, and she said it was okay as long as I was not pushing myself too hard. She didn't give me a specific weight limit but said to use common sense and to try not to strain.

Knottie70010763 · December 2015

@swfljd The gym workouts you are doing is what I am leaning towards starting to do here soon. Once I actually make it to the gym, lol. But I will definitely check with doctor on weight restrictions.

krisspy22 · December 2015

I just had to share this article: https://www.huffingtonpost.com/alessandra-macaluso/the-best-and-worst-of-3-prenatal-workouts_b_7027252.html

My sister in law lent me the third video in the article and I could only make it about 25 minutes through the yoga video because of the outfits on these three women. I was able to get passed them being named Shiva, Britta, and Poppy, but oh boy it only got funnier. The unitards!!

Read the article if you are up for a good laugh though!!

missnc77 · December 2015

That's why I haven't used the DVDs yet. I work from home, so going to the gym a few times a week in the morning helps at least make me feel like I got out of the house today. For strength, I'm still doing some of my favorite Insanity DVDs. I have to modify some things now (example - doing squats on the wall with an exercise ball instead of doing burpees), but for the most part, I'm still doing it 100%.

KissOfApproval · December 2015

yes! I work from home too! (as does my husband!) so gym time is definitely get out of the house time.

And Im also a binge gym'er and can go hardcore for a couple months before say a vacay or wedding....but totally ignore it the rest of the year!! However recently I have wanted to change that mentality and am really striving for some sort of routine that works for life during pregnancy and after!

this is what I have been doing:

Light cardio: 30min (either eliptical, or treadmill uphill) I find the elliptical harder to control my heartrate...so I dont do that one when I feel lazy/exhausted already!

And then I alternate between leg day and arm day: Both are very basic.

leg day: STRETCH FIRST! omg.... your hamstrings will thank you!

Squats holding dumbell (i use 10lbs and do 10 reps)

dead lifts with that weighted bar thing (usually about 12lbs)

lunges with 5lb weights in each hand.

10 slow burpees (while I can do them!)

and I repeat this little circuit 2 or 3 times. ANNNNND DONE! lol

Arm day: I like doing all these sitting on an exercise ball!!

sitting on an exercise ball slightly bent over flies (5lb weights in each hand)

bicept curls (I keep it light.... 5-10lbs 10 reps)

overhead press (5lbs 10 reps)

and 10 slow burpees (while I can still do them!)

And I repeat this circuit 2 or 3 times!

and then i go home and eat pizza and ice cream!!!!

hahaha j/k! I seriously believe working out is pretty much pointless without focusing first on diet!

Also what is the general concensus on ab exercises?? I know laying on your back i a no go...but there are plenty of other ways to work abs! Is it too much for those already stretching muscles?? or is it good to keep up with it??

countrygrl5533 · December 2015

KissOfApproval said:

Also what is the general concensus on ab exercises?? I know laying on your back i a no go...but there are plenty of other ways to work abs! Is it too much for those already stretching muscles?? or is it good to keep up with it??

Part of the issue is that you don't want to cause damage to your stretching ab muscles and end up causing a separation of them called diastasis recti. There are some safe ab exercises. Check out things like Fit Pregnancy and Knocked-up Fitness to find safe ones.

Knottie70010763 · December 2015

@KissOfApproval Thank you. I will definitely being trying your routine. I've been curious about ab exercise too, I'll probably just steer clear of it for now and check with my doctor to see what he says.

Luckily baby is very picky, so my diet has been pretty good because about all I can handle is fruits, veggies, and some chicken. So haven't really get to eat the foods I normally would (greasy, fried, yummy food!). Haha. Thanks again.

yogahh · December 2015

*******formatting issues!!!

I am doing the same as @swfljd

Light cardio- elliptical or walking on an incline

Also, adding in some light weights for arms, and squats/calf raises/hamstring curls with no weight for legs

Honestly, I walk a ton so feel like I am still getting some movement in even when I am not at the gym.

My trips to the gym are few and far between now though- 2 times a week max. This coming from a girl that was doing 3-4 cardio kickboxing classes a week mixed with at least a run and a hot yoga class. So I feel lazy and fat.

Today I ordered the following so I can try to get in 10-20 minute workouts from home.

https://www.amazon.com/gp/product/B00109KNA2?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00

https://www.amazon.com/gp/product/B000RIWARG?psc=1&redirect=true&ref_=oh_aui_detailpage_o01_s00

I was really excited to go to prenatal yoga but havent made it since the week I got my BFP. My studio only has one class a week, Sunday at 1:45. BOOOOO... Im either napping or watching the Steelers then. Its a horrible time slot and no one else in my area has prenatal classes.

At the end of the day, I just want to get my heart pumping a bit and blood flowing. I know I will not be able to maintain my normal fitness level or strength and I am fine with that! Alhtough after feeling how heavy our infant carrier is, maybe I should try to work on my arm strength a bit more!

RMLandy · December 2015

Anything you did pre-pregnancy you can continue doing with proper modifications and you get further along in your pregnancy. I'm continuing crossfit workouts (which include lifting heavy weight as well as metabolic condition) with modifications as necessary (ie, stopped doing anything with risk of feeling). Just ask your Dr what modifications you need to make to continue what you've been doing. We are pregnant, not broken. Ha!

countrygrl5533 · December 2015

KissOfApproval Here are some safe core exercises for during pregnancy. https://knocked-upfitness.com/safe-and-effective-pregnancy-core-exercises/

TheThornBird · December 2015

RMLandy said:

Anything you did pre-pregnancy you can continue doing with proper modifications and you get further along in your pregnancy. I'm continuing crossfit workouts (which include lifting heavy weight as well as metabolic condition) with modifications as necessary (ie, stopped doing anything with risk of feeling). Just ask your Dr what modifications you need to make to continue what you've been doing. We are pregnant, not broken. Ha!

How heavy of weights are you lifting? I stopped lifting heavy weight because my SO was concerned, and goddam do I miss it! I am going nuts!

And you might find this funny- my new Dr (who I won't be seeing long) told me yesterday absolutely no squats at all for any reason. Why? Because it's "the opposite of a kegel", and when I asked for further explanation she said you want the muscles to pull, not push. Uh....muscles can't push. At all. I also said it'll be tough not going to the bathroom for five more months, since I have to squat down to the toilet.

yogahh · December 2015

TheThornBird said:

RMLandy said:

Anything you did pre-pregnancy you can continue doing with proper modifications and you get further along in your pregnancy. I'm continuing crossfit workouts (which include lifting heavy weight as well as metabolic condition) with modifications as necessary (ie, stopped doing anything with risk of feeling). Just ask your Dr what modifications you need to make to continue what you've been doing. We are pregnant, not broken. Ha!

How heavy of weights are you lifting? I stopped lifting heavy weight because my SO was concerned, and goddam do I miss it! I am going nuts!

And you might find this funny- my new Dr (who I won't be seeing long) told me yesterday absolutely no squats at all for any reason. Why? Because it's "the opposite of a kegel", and when I asked for further explanation she said you want the muscles to pull, not push. Uh....muscles can't push. At all. I also said it'll be tough not going to the bathroom for five more months, since I have to squat down to the toilet.

WHAT??? All I hear is how good squats are when you are pregnant...thats an odd thing to say....

RMLandy · December 2015

@TheThornBird. Well, I push pressed up to 115 lbs yesterday. Did man makers with 20 lb dumb bells. Last time I squatted (which I still do several times a week - although not always with weight) I worked up to 150 lbs. My previous max squat was 195 so I'm not maxing out our anything, but I would if I felt up to it and the workout called for it. I would run far far away from that OB who doesn't even know how muscles work! And I don't recommend to anyone to START lifting heavy if you haven't already been doing it for a VERY long time pre-preg and not without Dr approval. My general rule is to keep it at 75-80 percent of my max unless I'm just feeling awesome that day.

kbrands7 · December 2015

yogahh said:

TheThornBird said:

RMLandy said:

Anything you did pre-pregnancy you can continue doing with proper modifications and you get further along in your pregnancy. I'm continuing crossfit workouts (which include lifting heavy weight as well as metabolic condition) with modifications as necessary (ie, stopped doing anything with risk of feeling). Just ask your Dr what modifications you need to make to continue what you've been doing. We are pregnant, not broken. Ha!

How heavy of weights are you lifting? I stopped lifting heavy weight because my SO was concerned, and goddam do I miss it! I am going nuts!

And you might find this funny- my new Dr (who I won't be seeing long) told me yesterday absolutely no squats at all for any reason. Why? Because it's "the opposite of a kegel", and when I asked for further explanation she said you want the muscles to pull, not push. Uh....muscles can't push. At all. I also said it'll be tough not going to the bathroom for five more months, since I have to squat down to the toilet.

WHAT??? All I hear is how good squats are when you are pregnant...thats an odd thing to say....

Agreed. My doctor told me that if I do anything at all to do walking and squats, especially deep squats to open the hips. Just pull in the muscles down there when you squat, practice good posture, and there's no issue.

buffythevampireslayer · December 2015

I walk and do yoga. I had a very strong consistent ashtanga practice prior to getting pregnant, and took the first trimester off since that was what my body felt like it needed. I'm back to yoga but modifying significantly. I don't drive and live in a city so I also walk a lot.

If you like yoga, prenatal is wonderful. It's also not easy breezy like I thought it was going to be. In my class we do wall sits to help us learn to breathe through discomfort and other very challenging exercises similar to stuff I did as a competitive athlete. They are mixed in with some very relaxing stuff so it's a nice combo.

CraftonKirkpatrick · December 2015

I still run about a mile 3 times a week, I do chest workouts and arms, as well as squats and a few glute workouts. This is my second pregnancy and my first one I was sick all the time and gained 55ibs. I am 18 weeks and have only gained 2ibs this time. I love working out, and my dr said I am ok until about 7 months

seasalt123 · December 2015

I'm still continuing crossfit as well and I lift weights as heavy as what I did before but don't try to push myself beyond what I was already very comfortable with a few exceptions (my SI joint has always been unstable, and is especially so now, so I keep my back squats to higher reps and no more than 55/65 lbs, additionally no sit ups or box jumps/rope climbs etc). I will probably have to modify more as my bump grows and gets in the way.

Basically, you're fine to do what you were doing before, as long as your doctor clears it, but if you weren't doing much, it is better to stick with pregnancy specific classes and to incorporate lots of walking/jogging. Studies have shown big improvements from simply scheduling an hour or more of fast paced walking/jogging in each week. A lot of aquasize classes are also great for pregnant women - just remember to tell the instructor that you are pregnant and try to stick to the rule that you should be able to say a full sentence out loud without gasping throughout the entire workout. I honestly hate getting up to go to the gym and am not going as often as I'd like. If I can't get a full workout in, I am trying to resolve that I just jog a mile on the treadmill and then walk 5 min to cool down. That adds a bunch of steps to your day and I feel sooo much better when I do it.

Edited to add that all I've ever heard is that squats are amazing for strengthening the pelvic floor, beyond even what kegels will do.

businessmama · December 2015

missnc77 said:

That's why I haven't used the DVDs yet. I work from home, so going to the gym a few times a week in the morning helps at least make me feel like I got out of the house today. For strength, I'm still doing some of my favorite Insanity DVDs. I have to modify some things now (example - doing squats on the wall with an exercise ball instead of doing burpees), but for the most part, I'm still doing it 100%.

@missnc77 - I may have to do this. I do not do the burpees, but I get down into a plank position and then stand back up.

What do you do for all the floor stuff? Thats where I get stuck. All the in and out abs, etc. Also - I'm still doing the switch kicks, but lower. Are you modifying for these?

AdorkablePixie · December 2015

I have a question for you runners. I pee every time before I run, but once I get into running it feels like I constantly have to pee. I know it is the baby/uterus against my bladder but it drives me nuts. Does this happen to anything else? Are there any tricks to make it better? Once I stop running, the feeling goes away.

missnc77 · December 2015

AliciaD39 said:

missnc77 said:

That's why I haven't used the DVDs yet. I work from home, so going to the gym a few times a week in the morning helps at least make me feel like I got out of the house today. For strength, I'm still doing some of my favorite Insanity DVDs. I have to modify some things now (example - doing squats on the wall with an exercise ball instead of doing burpees), but for the most part, I'm still doing it 100%.

@missnc77 - I may have to do this. I do not do the burpees, but I get down into a plank position and then stand back up.

What do you do for all the floor stuff? Thats where I get stuck. All the in and out abs, etc. Also - I'm still doing the switch kicks, but lower. Are you modifying for these?

@AliciaD39 - I have two DVDs that are my favorite that I do, and the other days of the week I walk on the treadmill or do elliptical.

Max interval circuit: 1st tri set - the first exercise where you are switching your legs back and forth, I use my weights and do lunges. In the last tri-set where they do burpees or side burpees (can't remember which since I auto tune out and not do it), I take my dumbells and exercise ball to the wall and use the dumbells to press up to work my shoulders, bring down, then do a squat. Also in the second tri-set, the part where you backward bend on the floor and kick your legs up, I just go back to when I was on kick-line on dance team, and do leg kicks. I can't kick as high anymore, but that's okay.

Max interval plyo: I think I do this one pretty much 100% until the last section where it's 6 minutes of random things. I can't remember what I do off the top of my head (I have to actually watch it), but I think I pretty much do everything.

For in and out abs, I still do those (but to be honest, I really don't feel my abs burning during these). Still doing switch kicks. Unless it feels bad or uncomfortable, I still do it. I just go at whatever pace feels right for me. That said, I've been doing these two dvds since 2013, so my body is used to these exercises.

sosweet487 · December 2015

AdorkablePixie said:

I have a question for you runners. I pee every time before I run, but once I get into running it feels like I constantly have to pee. I know it is the baby/uterus against my bladder but it drives me nuts. Does this happen to anything else? Are there any tricks to make it better? Once I stop running, the feeling goes away.

That happens to me as well when I go to the gym. It's absolutely frustrating!

Pascal86 · December 2015

AdorkablePixie said:

I have a question for you runners. I pee every time before I run, but once I get into running it feels like I constantly have to pee. I know it is the baby/uterus against my bladder but it drives me nuts. Does this happen to anything else? Are there any tricks to make it better? Once I stop running, the feeling goes away.

I just run on trails and pop a squat whenever I have the trail to myself. Not exactly ideal, but makes the run way more enjoyable!

AdorkablePixie · December 2015

@sosweet487 I know, I hate it! I actually paused the treadmill the other day to run to the bathroom.

@Pascal86 The weather is too cold/crappy for me to run outside at the moment. I can't really pop a squat on the treadmill. lol I wish they would pause longer, I paused it the other day to run to the bathroom and when I came back I had to restart it.

missnc77 · December 2015

Ugh - In my first trimester when I was peeing every two seconds, I was trying to run/walk at the gym one Saturday. All the treadmills were full and this lady was walking around trying to wait for someone to get off a treadmill. I usually walk for 5 minutes then pause to stretch out my legs good before running, and as soon as a hit pause and started stretching she ran over and asked if I was done. "No, sorry! Just stretching." So, I get about 20 minutes in, and I can't fight the urge to pee any longer. I paused the treadmill, left all my stuff on it, then ran to the bathroom. I came back and there was was standing there. "ARE YOU DONE?" "No. I had to pee. Sorry." She gave me the look of death, but sorry lady. #pregnancyproblems

Pascal86 · December 2015

@AdorkablePixie Okay, so less of an issue of bathroom access and more just disruptive to your workout. Nope, I got no solutions. I ran out of my spin class this morning after just 25 minutes to pee about three drops, since my bladder couldn't handle the baby squeezing it plus the pressure from the bike seat. I think there's just a lot of bathroom breaks in our future.

TheThornBird · December 2015

I stumbled across this website the other day while researching the "no squats during pregnancy" thing and it's fantastic. In addition to the articles and videos, there's a "healthy pregnancy kit" that has videos with hip/leg strengthening (which I'll probably get for myself for Xmas, so I can update you all with my thoughts on it!)

https://nutritiousmovement.com/pregnancy/

AdorkablePixie · December 2015

@missnc77 haha That's funny, but how annoying. She couldn't have gone and done something else while she waited? Good grief.

@Pascal86 Yeah, I'll just have to get used to it. When I did pause and go the other day it was the same as you, just a couple of drops.

khochanadel · December 2015

Lap swimming has been great for me. Not only is it a great all body workout, but it lets you get your heart rate up without raising your body temperature. Not to mention, the weightless feeling in the water is great when you feel like Jabba the Hutt the rest of the time.

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