Exercises to do when pregnant?

[mumma2b2020]

Hi all,

I'm 10 weeks pregnant and used to exercise (cardio & weights) about 4 times a week before I found out I was pregnant. More recently due to fatigue I haven't been able to get to the gym half as much, but I wondered what exercises you ladies are still continuing to do? I've still been doing some cardio but would like to incorporate more weights into my training but I'm worried incase there are some exercises I shouldn't be doing and obviously don't want to do any harm to baby. Thanks x

There was a woman i know that was still doing the body pump class at 39 weeks pregnant!

I think you've to avoid lying flat on your back and don't do stomach exercises

Thanks @dementedpixie :) Wow, go her! I need to try and incorporate weights back into my training so will probably continue with what I used to do but avoid lying on my back and of course avoid any core exercises. Thank you x

Hopefully your energy will perk up again soon. I didn't do anything from weeks 6 - 12 but got back into it now and feeling great.

I do cardio only really - cross trainer and a boxercise class. I do some exercises using bodyweight like plank and push ups but I find them difficult as blood just seems to rush to my head and it feels horrible.

@mumma2b2020 - I’m 10+5 and I do CrossFit and circuits and have been told by the PT to drop the weights down and not to do anything with weights over your head as it can displace the placenta.
So, replace anything like a shoulder press or a devil press with a floor press.
And any cardio machines (like a ski erg) that require a pull down/overhead movement.
Also, make sure you keep your HR in check. Don’t do anything that makes you so breathless that you can’t hold a conversation.
You can still work your core, just make sure you stick to things like planks instead!
Hope that helps?

Hi, I’m 19 weeks and have continued going to the gym up to 4 times a week and running. I still do weights but have kept them at a lower weight than I am used to (which feels very odd as I don’t need to put as much effort in). You can do abdominal exercises but not crunches. You can look up alternatives. Fittamomma have exercises on their website which might be useful x

I'm 22 weeks and still do a dance class and swimming a few times a week, as well as Pilates classes now and then.

I did a very intense sport before I got pregnant which I've had to give up until I have the baby, but I think doing some is better than nothing. I haven't really touched the gym as too hard to know which machines/exercises are ok and which aren't. I've found classes excellent as they tell you exactly what you can and can't do

I had to give up my usual contact sport when I got pregnant. I've joined the gym instead and the staff there came up with a pregnancy-friendly workout routine. (tiny weights, many reps, no core work, nothing that puts pressure on your hips) But apparently working on your back in particular is good to stave off the back problems that many women allegedly develop from carrying baby around/feeding/expressing.

So I would advise asking the gym staff. I just go to the cheap council gym near me and I got a 40 minute consultation for free.

www.tommys.org/pregnancy-information/im-pregnant/exercise-pregnancy/what-kind-exercises-can-i-do/strength-training-pregnancy

A good general rule of thumb is if you have done a certain type of exercise prior to pregnancy then there’s no reason why you can’t continue, but just adapt.

There is no reason why you can’t do gentle stabilising core exercises during your pregnancy; in fact they can really help

That’s really interesting to read about above head weights and the placenta; I’ve never read that before and I’m a physio.

I would say do what you enjoy and as much as your body is happy with. Good luck.

Thanks everyone - that's really helped! x

I'm 36 weeks and have been seeing a pre-natal personal trainer since I was around 20 weeks - lots of pelvic floor, exercises using the ball, TRX squats/rows, fair amount of free weights, that sort of thing - it's been really useful to keep my strength up. Would recommend a specialist PT if that's an option for you, mine had a baby less than a year ago and so she is fantastic to talk to about baby-related stuff generally as well as fitness in pregnancy.

I'm 16 weeks and went to my first led class again after a long break due to work scheduling. I spoke to my instructor who also had a baby earlier this year. She said that if were already a fit and active person, then there is no reason why you cannot continue late into the pregnancy. Apart from the obvious 'listen to your body' and no stomach crunches/sit ups in once into the 2nd trimester, she said a lot of the movements should be fine to do.

With regards to weights over the head, she said to just reduce the weights as you don't want to over stretch the stomach muscles.

I would def recommend doing an instructor led class and letting them know as mine was brilliant at giving me alternatives to lying on back and stomach crunch exercises