Fitness mums.... advice for exercising in pregnancy?

[Monipop84]

Hello ladies, I have just discovered that I am 1-2 weeks pregnant. In the past year I have exercised constantly and at a high level (finished Kayla Itsines's BBG & BBG 2, did weightlifting, used to commute by running home 10k some days a week etc). I am not at all planning to keep this up at the same level, but do you think I could do normal basic gym stuff especially in the first trimester (ellyptical, squats, a few dumbells here and there...). Assuming that morning sickness doesn't hit me like a train, of course I could be getting ahead of myself... I have read on several books that exercising is fine as long as one doesn't overheat and push too hard. I would like to ask my GP but my appointment is not for another 2 weeks....

Just keep doing what you’re used to and modify as you get bigger. Be very aware of the fact that relaxin may cause your joints to become a bit looser and your balance will probably be off, probably earlier on than you realise! Your GP is unlikely to give you any advice beyond what you can find on the internet tbh. If in doubt, speak to a gym instructor or personal trainer, don’t completely exhaust yourself and stop if it hurts.

I was too sick to do anything at all from about 5-16 weeks. I then started doing a few gym workouts, some swimming and the occasional run. Running felt awful due to baby’s position and my bladder so I gave that up fairly early on but I have continued gyming, swimming and even riding a bike (although mostly on a turbo trainer or a very upright hybrid rather than my normal road bike) up until now at 36 weeks. I don’t plan to stop anytime soon!

Some people find it harder to exercise in the first trimester than the second trimester due to tiredness so don’t push yourself too hard.

I didn't change anything at all in the first trimester (I was only doing weights, not running). There's no way I could go for a run now with SPD, but I'm still on the weights. I've just modified some exercises (no more deadlifts) and make sure not to push to the point of exhaustion like I used to.

Thank you ladies! I will keep doing my usual exercises but without pushing myself. Are abs exercises unsafe in the 1st trimester?

Most sources seem to suggest they are safe in the first trimester but tbh it seems like a pointless endeavour. I’d concentrated on bigger, core-strengthening moves rather than ab-specific moves.

Exercise is absolutely fine! I have us running early on as it felt too weird but going to the gym, playing badminton and tennis and swimming still and am 31 weeks so just keep it up as long as you feel like it! I didn't keep up abs work or do weights or anything like that though - I focus on cardio these days and will tone up after I give birth.

OP I stopped doing specific ab exercises at about 20 weeks and when I saw a midwife at 30 weeks she said she could feel I had strong abs. I've read some horror stories over the years of how strong abs can make birth more difficult, which is why I stopped. However some cardio exercises mean you do use your abs anyway.

Also be aware that half way through the first trimester even if you have optimal iron levels you may just feel knackered and want to sleep all the time. If you do just stop exercising or tone it down a lot then sleep as needed as once you get to the second trimester you will be able to exercise again.

My personal trainer advised me to avoid core work unless supervised and even then a minimum. And nothing above my head - lifting I mean.
That said, I am twelve weeks now and have made it to the gym about six times as I've just been so exhausted. Feeling loads better now so hoping to get back into it next week!

Most things are totally fine, but as some have said you might find yourself v tired in the first trimester - I certainly was and a 20-30 kin lunchtime walk was all I could manage. You might find the book “Bump it up” by Greg White useful.

Thank you ladies! I went to a spinning class yesterday and tried to be mindful - not pushing too hard etc. Yet today I have the DOMS of death Maybe it's a pregnancy thing!

Have a good weekend!