Exercising while pregnant

[CMBABYx]

Hello,

Before becoming pregnant I was a very into exercise. Training 6 days in the gym and also playing football 2x a week.

I stopped training in the first trimester due to nausea, sickness and a lack of energy but I'm not 14 +4 and feel as though I should get back into it.

I've got the go ahead from the midwife as I have a low risk pregnancy and am very healthy but I just wanted some tips.

What exercises are particularly good and is there anything I should be avoiding?

Thankyou

Hi @CMBABYx - I am the same had terrible all day sickness so not been able to do much! I am 12 weeks now and trying to do a bit more - I have just joined results with Lucy and I do T25 modified versions / any kind of home workouts from YouTube - I'm not an expert but I think as long as you don't do anything high impact and raise your heart rate too much you should be okay especially if you were regularly exercising before - walking and swimming also good

I know a couple of women that continued with body pump and attack classes up until 30odd weeks pregnant. They had to avoid lying on their back and did lower impact moves

Avoid things like crunches that put pressure on your core.

Avoid anything that will strain your hips/pelvis, you don't want to get/exacerbate PGP.

Very sharp, forceful movements should be avoided because the heightened levels of relaxin make soft-tissue injury much more likely.

Don't know how good the evidence for this is but general advice is not to get so out-of breath you can't maintain a conversation.

Obviously no contact sport, anything where you are likely to sustain a blow to the abdomen.

Avoid anything with a risk of falling - as your centre of gravity starts to shift this will increase.

No lying on your back over 30 weeks.

Basically, nothing overly enjoyable

But overall, keeping up whatever exercise you can will help with some of the less fun pregnancy symptoms later on.