Let’s get moving!! As you may know I am just a slight bit into fitness and health. Since being pregnant I haven’t worked out as much as I did prior to pregnancy, I still do little things here and there at home, but actually going to the gym seems like a thing of the past to me.
Just last week I decided it’s time for me to hit the gym again.. boy, oh boy the next day my body was like ‘girl we haven’t done that in awhile, I’m gonna make sure you feel every piece of that workout’. 😲
I will admit that, even though, my body was sore, I felt AMAZING!! I feel pretty awesome when I workout here at home too, but it’s just something different about working out at the gym. Maybe the equipment, I don’t know, but I really enjoyed my workout.
There are a few benefits to exercising while pregnant so let me share them with you,
BUT… before I do..
**DISCLAIMER: I AM NOT A MEDICAL PROFESSIONAL. THE THOUGHTS AND STATEMENTS INCLUDED IN THIS BLOG IS JUST WHAT WORKED FOR ME AND A FEW TIPS ON WHAT I DID/DO WITH MY PREGNANCY. PLEASE CHECK WITH YOUR HEALTHCARE PROVIDER BEFORE ACTING ON WHAT YOU HAVE READ HERE. ONCE AGAIN, I AM NOT A MEDICAL PROFESSIONAL.
Benefits of Exercising While Pregnant:
- Helps relieve some discomforts, like backaches and fatigue.
- Keeps your weight gain in check.
- Helps you sleep better.
- Helps with labor, makes the birthing process easier.
- Helps you get back in shape after birth and delivery. That snapback LOL haha! 😉
When I went to the gym to workout I wanted to make sure I didn’t overdo anything but also that I was getting in a good enough workout. Here is what worked for me.. Of course I had my hubby’s approval to do these things and made sure to clear them with my midwife.
My Gym Workout Routine:
- Treadmill – 10 mins at a speed and incline I was comfy with, fast enough for me to get my heart rate up a bit, but not running. The incline was just high enough for me to say it was steep. 5 mins at a lower speed to cool down.
- Squats – 10 x 3 ( 10 reps of 3, a total of 30) I used the bar and 5lb weights just for extra umph. I don’t recommend doing this if you weren’t squatting with weights prior to pregnancy.
- Bicep Curls – 10 x 3 each arm with 5-10lb weights.
- Lunges – 2 x 7 each leg
And, that’s it. Simple enough right? Make sure you are drinking water and taking rest breaks in between each set and exercise. Be very careful and cautious while exercising. Don’t put too much stress on your body! Always check with your healthcare provider before to make sure it’s okay for you to be working out while pregnant.
My At Home Exercise Routine:
- Stretch (this is also my warmup)
- Kegels – 10 x 3 pulses and 5 20-25 sec long holds (these I do everyday, whether I workout or not, great for you, preggo or not)
- Side Planks – 35 secs on each side
- Squats – 10 x 3
- Lunges – 10 x 2 each leg
- Wall sits – 25 secs x 2
- Donkey Kicks – 15 x 2 each leg
- Calf Raises – 20 x 2
- Walk around the block for about 20 mins ( I don’t always do this, just when I get the urge to go walking. It’s too hot here in Arizona for me to be out there walking. Plus, let’s face it, I’m not the smallest person so carrying this extra weight + the heat = no bueño!)
You should stop what you’re doing immediately if any of the following occurs.
When To Stop:
- Chest Pain
- Rapid Heartbeat
- Vaginal Bleeding
- Feeling like you may faint
- Lack of baby movement
- Premature Contractions
If any of these occur, notify your healthcare provider immediately. Don’t get scared, chances are you just need to stop what you’re doing and rest, but just to be on the safe side let them know right away!!
Of course there are some exercises you should avoid doing altogether simply because your body is changing and you don’t want to harm yourself and/or baby.
Exercises To Avoid During Pregnancy:
- Sit ups or Crunches – Your abdominal muscles are already being stretched, no need to stretch them more. Plus, you shouldn’t be laying on your back after your first trimester. Your uterus will begin to get heavy and lying on your back will put pressure on the main vein that returns blood from your lower body to your heart. Don’t want that!
- Contact Sports – Any abdominal trauma to your belly can harm your baby or cause miscarriage.
- Weight lifting – If you lifted weights prior to your pregnancy you can modify how much weight you use. (I recommend using less than you did before.) Do Not go overboard and try new goals, now is not the time to be Wonder Woman! If you didn’t lift weights prior, don’t start now, you can wait until after you’ve had your bundle of joy to try new things. 😊
How often you choose to workout is completely up to you. Trust me I know, sometimes you just don’t feel like it because you are a bit extra heavy now, breathing isn’t always the easiest thing to do, and you get tired a lot quicker these days. I understand, but at least try to get some exercise in every now and then, your body will thank you!
Feel free to comment below what your preggo workout routine is, if you have questions or just to say hi!! I love interacting with you gals. As always, have a freakin’ fantastic day and stay active!! 😊