There is always such a huge concern for what kinds of exercises and workouts are “Safe” during pregnancy. And there should be. Because you are not only putting yourself at risk, you are putting your baby at risk. And though it is so important and necessary to exercise during pregnancy, you do have to take some things into consideration while working out.
So I am going to show you safe pregnancy workouts look like and I hope you will continue to do them during your entire pregnancy as the benefits are crazy huge.
Safe Pregnancy Workouts
Now let me be clear on one thing first…….
You must have clearance from your Obstetrician in order to exercise.
Secondly, if you have been working out before pregnancy, it is quite ok, to workout out at a pretty good intensity. Of course, you have to go at your own pace. But let me tell you something, I worked out super hard until the day before I went into labor with my first pregnancy and it was amazing. I did take into consideration exercises I should not do and I did modify a lot of exercises and workouts but that doesn’t mean you have to have sissy workouts with 2 pound weights just because your pregnant. Listen to your own body, but be safe.
I actually did my Fit Mom-To-Be Workouts which hundreds and hundreds of women all around the world are doing right now and they are all safe pregnancy workouts. And not only did I only gain 20lbs and had tons of energy the entire pregnancy, but I was in Pre-Pregnancy Weight within 2 weeks of postpartum. And My prego’s tell me the same thing. Check this out:
Now, let me tell you that as of this post I am 21 weeks pregnant and I worked out hard the first 15 weeks, and then I was diagnosed with Placenta Previa. I was put on mild bed rest so I have not been allowed to workout for the last 5 weeks. And though I am dying to exercise, I haven’t. Safety first.
Last week they told me I could start very low impact exercises while sitting down with very light weights. And since my baby’s safety is #1, I have listened, and I have been having sissy workouts this week sitting down with 5 lbs weights. But its ok. That’s why I say, be safe first and listen to your doctor and your body. But I can’t wait to get back to my Fit Mom-To-Be Workouts.
Pregnancy Nutrition Tips
Ok, before I give you a few guidelines, I want to give you some pregnancy nutrition tips because the reality is that if you exercise but don’t eat right, your results will be limited.
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.
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.
Also, please make sure that you are not eating foods that are contraindicated during your pregnancy.
They can be harmful for the baby and for you.
Foods Not to Eat During Pregnancy
Here is a great CHECKLIST with all the FOODS NOT TO EAT DURING PREGNANCY.
You can print it and keep it with you in your kitchen or purse as a reminder.
And make sure to download the sample pregnancy diet plan I have for you, its 2 weeks of healthy recipes, snacks and exactly what to eat during pregnancy.
Guidelines For Safe Pregnancy Workouts
- Do not do any exercises lying down with weights over your head like a dumbbell or barbell bench press. Whether that is incline, decline or flat. (after your first trimester). I like to play it safe and since there are so many different ways to work the same muscles, I don’t train myself or my prego clients with those exercises even in the first trimester.
- Do not perform very explosive, jumpy movements, especially in the first trimester and first half of the second while the placenta is fixing itself in the right position. And after that you will be too big to even want to do them LOL.
- Be careful with over the head exercises like lat pull downs and shoulder presses that put you in a stretched position. With heavy weight it can exacerbate the chances of getting DIASTISIS RECTI, which is no fun.
- Do very controlled movements with weight you can control.
- Do not let your body over heat.
- If you feel you heart rate is too elevated, take a breather. Walk it out or put the weights down, take a few deep breaths, drink some water and then finish.
- Work the entire body, every muscle. Don’t just work the legs LOL.
- Its OK to work the core and actually quite beneficial. Check out some articles on this here: Core & Pregnancy.
There are tons of pregnancy nutrition and fitness resources on my website and they are all easy to find through My Pinterest as they are organized by boards, so make sure to check them out and “follow” them.
Here is a Full Body Pregnancy Workout for you to try.
Safe Pregnancy Workout
A1. 25 DB Squats
A4. 25 Cable Presses
A3. 25 Stability Ball Leg Curls
A4. 25 Straight Arm Pulldowns
A5. Plank 30-60s
Rest 90 seconds and repeat 3 more times.
If you want more detailed workouts to do all week during your pregnancy, try my Fit Mom-To-Be Workouts. You will feel great and get amazing results.
There are so many benefits to exercising during pregnancy, I really hope you invest the time and resources into it. And if you don’t believe me, see what the NEWS has to say about PREGNANCY FITNESS & NUTRITION.
Here is a little workout video to show you some pregnancy core exercises.
Pregnancy Workout Program
If you start my pregnancy workout program, I will see you inside the program.
I have lots of tips for you and I can’t wait for you to see all the videos of the exercises.
Send me YOUR BUMP PICTURES, would be great to compare with after you have your baby….
So you can see how fabulous you will look.
I would also love to feature you and your beautiful bump.
Send them to firstname.lastname@example.org
Click here to start the Fit Mom-To-Be Workout Program.
If you are struggling with what to eat and different options that are SAFE for the baby and won’t make you GAIN WEIGHT, you will totally enjoy and get great use of the MMF Pregnancy Diet Plan.
- Full Meal Plan for entire pregnancy.
- Easy Recipes.
- Kid-Friendly Recipes.
- Helps reduce cravings.
- Yummy and comforting meals.
It’s not too late to SLOW DOWN & LESSEN your Pregnancy Weight Gain.
If you exercise, you will see a huge change.
Less weight gain, not as fast and you will feel tighter, more fit, more energetic and less fatigue.
If you don’t want to spend 6-24 months postpartum losing your “BABY WEIGHT”, invest a little time, energy and possibly resources into your health and fitness this pregnancy. It will be so worth it when you are back at your pre-pregnancy weight in less than 3 months and feeling like yourself again.
If you need guidance, support and a safe exercise plan, you will love my Fit Mom-To-Be Workout Program (tested by TENS OF THOUSANDS of pregnant women).
And you can do it for your entire pregnancy (its not just a 12 week program).
Here is what you can expect:
- Less Weight Gain
- Less Stretch Marks and Cellulite
- Faster Labor & Delivery
- Faster Postpartum Weight Loss
- More Energy
- Less Aches & Pains
- Less Chances of Gestational Diabetes
- Better Sleep
What You Get:
- Monthly workouts that change every 4 weeks (which delivers the best results).
- No gym is required (2 versions available: home and gym).
- Exercise Videos & Pictures of every single exercise.
- Can view, access and download on any smart phone, tablet or computer.
- Private Facebook Group for support, community and questions answered by Michelle Marie.
- Monthly pregnancy nutrition tips to help you throughout your pregnancy.
**Don’t forget to send me your before and after pictures. I would love to see your cute baby bump and it would be so awesome to see your postpartum progress after and how much your pregnancy workouts helped you. Email them to email@example.com**
To start your pregnancy workouts, click here: Fit Mom-To-Be