Working out during pregnancy is not too different than when you are not pregnant.
Of course you should decrease intensity a little, rest a little more, hydrate more, and not do certain exercises. And that is what I want to talk about today, what exercises to stay away from.
During your first trimester you can pretty much do any exercise, but I would advise to not do any with barbells or weights on your spine and no explosive movements. Also, I recommend not doing any overhead exercises with too much weight as your mid section is already distending and heavy weight pulling you into more distention is just a recipe for Diastisis Recti…… which is painful, ugly and hard to recover from.
During your second trimester you have to be even more careful. At this time, since the fetus is growing rapidly, when you lie down, if you have weights over you, it could place pressure on the superior vena cava and cut oxygen supply to the fetus. This is a huge one going forward. So please….. absolutely NO chest exercises like dumbbell or barbell incline, decline or flat presses. This is very dangerous.
Aim for seated or standing cable exercises that work the chest, like this…….
You can do Incline, Decline, Flat Presses and Fly’s on a machine like this and work the chest just as effectively. Pushups are also a great exercise. You can do them on your knees or big girl ones!
Also, as I mentioned, at this point the belly is growing even more and all your muscles and organs are being distended so no exercises that are overhead with a lot of load. So be ware of the shoulder presses, lat pulldowns, etc.
You can have very safe and super effective pregnancy workouts and get really good results. Just be smart. If you are not sure how to put a good prenatal workout together, let me help you.
I also want to encourage you to make healthy choices when eating.
I know you are probably a little frustrated like most pregnant women, because your OB hasn’t educated you much on Pregnancy Nutrition.
It’s actually quite frustrating for me…….
Aside from giving you a list of foods you should NOT eat, and weighing you in every week, that is pretty much it. And it’s insane because what you eat doesn’t just affect YOU! It affects the baby as well.
Its very easy to say “you have to slow down with your weight gain”, but not give you any tools or resources to help you.
But you have to control what you eat and not use this pregnancy as an excuse to “Eat For 2”. I mean you don’t by any means have to diet. I certainly didn’t and I did allow myself some splurges. I would eat a bagel a week which I normally don’t when I’m not pregnant, I usually stick to oatmeal which I love. But you just have to make GOOD CHOICES. You should want to anyways because everything you are eating now is affecting your little baby. So make good choices girlfriend.
So here is what I’m going to do for you. I’m going to give you a NUTRITION GUIDE with exactly what to eat, all the RECIPES, good SNACK OPTIONS, etc. So that you can get an idea of how you should be eating during your pregnancy so that you can be healthy, be creating the best possible environment for your baby, and so that you don’t gain EXCESS WEIGHT so that you are not super uncomfortable all during pregnancy and feeling huge and self conscious. And so that you can lose all your baby weight fast postpartum.
I made this 2-Week Nutrition Guide to give away for FREE to all my pregos because I work with so many in my Fit Mom-To-Be Workout Program that always have so many NUTRITION questions. So, I figured I would make this in an easy to read, print and follow way to help you take the guesses out of how to eat optimally during your pregnancy.
If you follow it and you EXERCISE, you will not just have a great pregnancy but you will feel CONFIDENT, RADIENT, GLOWING. You won’t be uncomfortable and have aches and pains because you’ve gained so much weight. You will have an easier labor and delivery. You will sleep better, have more energy. And you will seriously decrease your chances of falling into POSTPARTUM DEPRESSION.
Exercising during pregnancyalso helps you speed and ease delivery. Isn’t that the best news you’ve gotten all day? My labor was less than 4 hours and I pushed for about 10 minutes. Thank goodness for those workouts. Check out what this woman said about my Pregnancy Fit-Mom Workouts.
I can’t wait for you to get this Nutrition Guide, the recipes are amazing, and there are so many different options for snacks. You are going to love it. Download it here (It’s totally FREE): PREGNANCY NUTRITION GUIDE.
There are so many benefits to exercise and healthy eating during pregnancy. Did you know that everything you do during pregnancy affects your baby?
You can join the hundreds of women all over the world that are using My Fit Mom-To-Be Workouts during their whole pregnancies to get fit, healthy and get in pre-pregnancy shape within weeks. They are awesome!
And to help you, check out My Pinterest Board for Pregnancy & Prenatal Nutrition. Tons of healthy recipes, and nutrition tips to help you whether you feel sick or not.
Here is a sample chest workout that is safe and effective.
Safe Pregnancy Chest Workout
A1. 20 Cable Incline Presses
A2. 20 Pushups
A3. 20 Cable Fly’s
Rest 90 seconds and repeat 1 to 2 more times.
As of this post I am 15 weeks pregnant with my 2nd! I worked out until the day before I went into labor with my first and I didn’t get lots of aches and pains, I only gained 20lbs and walked out of the hospital in my jeans. I owe this to my Fit Mom-To-Be Workouts which I did the entire 10 months.
This time around I felt sicker, nausea, extreme tiredness. Much different than my first, but I pushed myself and made it through and still going strong with my workouts and feeling great now. Its really so worth the investement in time to exercise during pregnancy.
By the way, if you haven’t received a list of what you should absolutely not eat during pregnancy, here is a short and cute little CHECKLIST that you can download and print so you can have with you always as a reminder.
I want to hear from you! What do you snack on when you are feeling sick or when you felt sick? What strategies did you use to cook your meals? What foods bother you or make you feel sick? Do you have any great recipes for snacks that you use while pregnant?
If I haven’t convinced you yet, see what the NEWS has to say about PREGNANCY FITNESS & NUTRITION.
The benefits to exercise during pregnancy are so many, you would be crazy not to!
Also, check out what the NEWS has to say about PREGNANCY NUTRITION & FITNESS.
Good luck my prego friend. Stay fit and healthy! Its worth it!
And this short video will help you to enjoy your pregnancy so much more.