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.
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.
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!