Exercise during pregnancy - any good resources?

[CluelessInLondon]

Hi everyone, I'm looking to try and find any really good resources (websites or books) to help me understand what I can/can't do in terms of exercise whilst pregnant. I've been a regular gym-goer for several years and do a mix of exercise classes and personal training sessions - at the moment I've just been carrying on pretty much as normal as I'm only 7 weeks, but am assuming that if everything continues as planned I will need to make some adjustments to my routine.

I've been looking things up online but getting a bit tied in knots with some contradictory advice (e.g. I had read not to do anything lying on my back after 16 weeks, but then just saw something else that said not to lie on my back to exercise after 12 weeks). Does anyone have any suggestions of where I can find some really clear and helpful guidance, particularly on the things I definitely shouldn't be doing at particular stages of pregnancy?

Hey, I have a Personal Trainer and have continued through pregnancy (now 24w) and she has another client who continued almost to birth. She has said the best thing to do is not to try anything new, in terms of exercise or weights/reps etc. You will need to let your PT and class teachers know you are pregnant and ask if you need to make any changes to your classes. They should know the answer or be able to get hold of latest advice.

Thank you - I have been wondering how long to continue with my PT sessions, I've been working with my trainer for a long time and really enjoy the sessions but wasn't sure whether I would stop getting much benefit out of them if/when I have to scale back what I can do. But then I keep reading that I'll be better off later in pregnancy and during/after birth the fitter I am, so maybe I should assume I carry on with them for longer than I've been thinking...

I thought I would have given them up by now but find them super helpful at making sure I do some regular exercise and that I am keeping my strength up for what is to come. Speak to them at your next session about what you can and can't do and see then if you think they will be beneficial.

Hi OP, I’m also pregnant and a regular gym-goer. I had a chat with both a PT at my gym and my physio, and their advice was very much to keep up what I was doing before as much as possible. Don’t introduce anything new, and don’t push it with weight: this is not the time to try and PB! Physio said I could drop weight on, for example, my box squat but perhaps increase the reps slightly if I found the weight too much going forward. PT said to be careful of hip exercises later on, as the pelvis prepares for birth, so I’ll be watching things like my hip bridges. Other things I’ve picked up include not to do abdominal crunches, but other ab exercises like planks, bird dogs etc. are fine and I’ve been doing those. Sometimes I might drop to my knees for planks if it’s hard going! Just be careful with all ab exercises and watchful for diastasis recti.

The lying on your back thing, I’ve found conflicting advice: some suggest it’s a blanket no but others say for no more than a minute or two, so a set of hip bridges would be ok if you then changed position? Neither the PT or physio mentioned it (and I did discuss hip bridges with the PT especially), they were more concerned with things like proper form etc.

@FlySwimmer Thanks, that's really helpful!

I was also a regular gym goer and just carried on throughout my last pregnancy with a few adjustments. In body pump I'd have somebody lift weights from me if I was lying down and would roll over rather than sit up. I carried on with body combat and did my last class the day before I gave birth but I stopped doing jump kicks and sit ups. I also had to give up spinning as that became uncomfortable. So adaption is key. Best thing I did. Easy birth and was back in my normal clothes quickly. Speak to your gym.

Easy birth and was back in my normal clothes quickly.

That is basically my dream scenario. 😂That's helpful re: adaptations in classes - one of my classes is aerobics which is pretty much all standing so not too worried about that one (other than maybe slowing down a bit!), expecting to have to make a few adjustments in legs, bums and abs though.

Have to say I am finding this super-reassuring, as I had just been assuming I would get to a point where I couldn't exercise much and I really value my exercise routine - very glad to hear that those who have been there before or are further through the journey than I am are proving my assumption wrong!

There’s nothing like actually being pregnant to realise how little guidance there really is for, well, everything, and what the evidence is for certain advice, ie. often not much! I’ve found this especially true when it comes to exercise, versus some of the dietary guidelines for example.
Which is not to say we should be cavalier in how we treat our bodies and our babies, but advice on carrying on with sensible modifications, listening to our bodies, and knowing what’s happening in each trimester and its impact on what we’re likely able to do, seemed to me the most sensible and achievable. Like you OP I really like my exercise routine (I also swim) and wanted to keep it up!

Would anyone here be so kind as to write me a simple gym plan? I've been doing reformer Pilates 3 times a week and lots of walking but my studio has just suddenly shut I had a gym induction today but the man said he wasn't trained in pre or post natal so he couldn't make a plan for me but if I found something on the internet for pregnancy he would then show me safely how to use everything.
Want to target tops of arms , toning bum and thighs . Lots of incline walking on treadmill / squats.
Just want abit of a circuit .. would so appreciate

I think generally the advice is not crunches or ab twists and not dangerous/contact sports where you're likely to knock the bump. I've read not lying on front after 12 weeks. I think also need to be a bit more careful about overreaching and overstretching because of the relaxin. My understanding is that back for short periods e.g. in a yoga class is likely ok if doesn't make you feel faint, but not to sleep on back once have a decent bump or can restrict blood flow. Generally, advice of both my coach and midwife has been to be largely led by how body is feeling - if you feel like crap, stop rather than pushing through. I've been told everything on my usual strength plan is fine at the moment - so different types of low arm weights, bridges, planks and side planks, bird dogs, lunges, squats all ok and am still running a reasonable amount but am not really loving runs over about 1 hour 20. There is loads of advice and books out there though - bet the library would have some.

I use Move Your Frame on demand classes. They have a good pre and post natal class selection.

moveyourframe.com/

I bought this lady's book, which I really rate, and follow her on instagram:

Bumps & Burpees - Pregnancy & Post Natal Online Workouts (bumpsandburpees.com)

I've been doing crossfit and am currently 26 weeks almost. The coaches there have prenatal training so I've been following their guidance. Basically after 12 weeks I stopped crunches or twisting, use an incline bench rather than lying flat. When bump became a bit bigger burpees to a box rather than floor. Have been monitoring intensity keeping things so I can still talk rather than going all out. And doing more reps at slightly lighter weights rather than 1rm.
Definitely don't do anything that feels wrong or uncomfortable and be aware that the relaxin can affect your joints so take care in classes like combat that involve extending elbows and knees etc. Good luck!!!