Many women mistakenly think once they’re pregnant exercise is off limits. They believe they are in a fragile state and exerting themselves physically will hurt their baby. While that may be true in some small percentage of pregnancies, and of course is a great concept to pull out when trying to avoid housework, the reality is, exercise and pregnancy are meant for each other.

While working with a personal trainer is ideal as they can provide you plethora of exercise options and monitor your movements to ensure you are exercising in the safest manner possible, some times a personal training session is just not feasible. So, when you find yourself in that position, take this sheet and use it to guide you through a comprehensive workout at the gym.

Overview

Countless studies have shown that women who exercise regularly while pregnant have easier labor, deliveries and experience a quicker recovery. And not only does exercise help at the “finish line” but it also makes being pregnant more enjoyable. Regular exercise enhances mood, improves sleep and reduces some of the normal pregnancy-related aches and pains.


Start slowly and wisely

If you’re pregnant and exercise is a new thing in your life, then you need to start very slowly. Fifteen to 20 minutes at a time, three days a week —preferably with a day of rest between workouts, is a good place to start. And even if you are a gym rat, now is not the time to go for the burn or to exercise to exhaustion. A good rule of thumb: if you can't comfortably carry on a conversation, then slow down.

Warning signs

If you have any of the following symptoms while you're exercising, stop immediately and contact your healthcare provider:

• pain in your back or pelvic region
• excessive fatigue
• dizziness or feeling faint
• shortness of breath
• vaginal bleeding
• difficulty walking
• contractions
• fluid leaking from your vagina
• rapid heartbeat while at rest

The ideal workout gets your heart pumping, keeps you limber, helps to manage weight gain and prepares your muscles for childbirth without causing undue physical stress for you or the baby and, most importantly is fun.

The Workout

Warm Up

Spend at least 10 minutes getting your body ready to work; as your pregnancy progresses your flexibility increases and your balance diminishes. Having your body prepared for exercise is key to preventing injuries. You can march in place, walk up and down the stairs/around the block or turn on some music and shake your groove thing.

Tip: It’s important to remember that while it is safe to lift weights during pregnancy (assuming you got the green light from your healthcare provider), it is imperative you use slow, controlled movements when lifting as your joints are loosened during pregnancy. Work with lighter weights than you normally do and to compensate for the lower weight, do more repetitions.

Upper Body

Tip: In your third trimester, or when/if it becomes difficult to stand for long periods of time, you can do these exercises sitting in a chair or on an exercise ball.
Note: All of these exercises can be done with hand weights, soup cans or a heavy book.
Bicep Curl
• Stand with your feet shoulder width apart and your knees slightly bent.
• Grip the weight with an underhand grip (palms facing forward) approximately hip width apart and let your arms hang down at your sides.
• Keeping your elbows close to your sides, flex at the elbows and curl the weight up to approximately shoulder level.
• Return slowly and under control to the starting position.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.

Tricep Extensions

• Stand with your feet shoulder width apart and your knees slightly bent and abs pulled in (as much as you can).
• Grab a weight with one hand.
• Lift the weight so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.


• Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle.
• Slowly lift the dumbbell in an arc motion back to the starting position.
• Repeat with other arm.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.
Seated Chest Press
• Start from a seated position on an exercise ball.
• Slowly walk out until your lower to middle back is supported by the ball. Your feet should be slightly further than hip width apart.
• Hold weights at a 90 degree angle at your elbow, palms facing away from your body.
• Exhale and slowly push the weights straight up above your chest, keeping them in line with shoulders.
• Inhale and slowly lower back to the starting position.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.

Tip: Do not perform this exercise on a hard, flat surface after the 1st trimester. If you do not have an exercise ball, this exercise can be performed on an incline bench. If at any time you feet faint or out of breath, discontinue lying on your back.

Lateral Raise

• Hold weights in hands palms facing your body. Begin with arms to the side with elbows straight but not locked. Have feet shoulder width apart with knees slightly bent.
• Lift arms out to side, up to shoulder level. Keep elbows straight or slightly bent and squeeze your shoulder blades back and slightly down.
• Return to the Starting Position.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.

Lower Body

Tip: These are the primary muscles you’ll be using during labor and delivery, so try to perform these often during your pregnancy.
Tailor Press
• Sit on the floor and bring the bottoms of your feet together as close to your body as you feel comfortable.
• Place hands under your knees and press down with your knees while resisting the pressure with your hands.
• Slowly count to three and then relax.
• Gradually increase the number of presses until your doing them 10 times, twice a day.
Lunges
• Stand with your feet about 6 inches apart from each other toes pointed forward. Hold onto a chair or wall for balance.
• Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
• Push up and back to the starting position to complete one rep.
• Repeat all reps on one leg, then switch to complete one set.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.
Tip: Be sure to keep your back upright and abs pulled in (yes, even when you’re huge and your abs can’t really be pulled in). The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Plie Squat

• Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Make sure your knees and toes are pointing in the same direction. Engage your abs and keep your torso tall.
• Bend your legs until your thighs are nearly parallel to the floor. Make sure your knees are not reaching past your toes.
• Squeeze your glutes as you straighten legs to starting position to complete one rep.
• Repeat for 10-12 reps, 2-3 sets or until fatigued.

Abdominals

Modified Side Plank

• Start by lying on your side, bottom arm bent, legs straight, feet staggered one in front of the other. Your elbow should be directly below your shoulder with your free hand on your hip/
• Keeping your feet flexed, balance on the sides of your feet.
• Using your abs, lift your hips off the ground, keeping your body as straight as possible.
• Hold for 10-30 seconds (but don’t hold your breath!).
• Repeat 1-3 times and switch sides.
Tip: To make it harder, you can stack your feet one on top of the other instead of staggering them.
Pelvic Tilt
• Start on the hands and knees; keep your head in alignment with the spine and your back straight.
• Contract the abdominals and point the tailbone to the floor.
• Hold for a count of three and release.
Note: This exercise should feel good. It relieves low backaches and strengthens the abdominals by maintaining proper alignment of the pelvis.

Let-Backs (can be safely done up to the second trimester)

• Sit with knees bent and hands around the knees for support.
• Contract the abdominals and curl the spine while leaning back as far as the arms will allow.
• Repeat until fatigued.
Note: You can alternate by doing oblique curls using a pillow for support.
Side C-Curves (can be safely done up to third trimester)
• Lie on your left side with the upper hand on the floor for support.
• Contract the abdominals and bring the knees to the chest.
• Exhale and release.
• Repeat until fatigued.

Kegel Exercise

Note: Kegel exercises help strengthen the muscles that support the bladder, uterus and bowels. By strengthening these muscles during your pregnancy you can develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles and help these muscles return to a healthy state, including increased urinary control.

• You can be sitting, standing or even lying down to execute. Basically you just need to imagine you are trying to stop the flow of urine. While doing Kegel exercises, try not to move your leg, buttocks or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises. (So you can do them anywhere!)
• Hold for a few seconds then release.
• And repeat throughout the day, every day.

Stretching

Cat Stretch

• Begin on your hands and knees on a soft surface; your knees should be directly below the hips, hands directly under the shoulders, head and spine in a neutral position.
• Inhale and tuck your chin into your chest, drawing your lower abdomen in towards the spine as you round your back. Hold for 5-10 seconds.
• Exhale and slowly return to the starting position.
• Repeat 5 times.
Corner Stretch
• Stand in the corner of a room, facing the walls with your feet planted about 2-3 feet away from the corner.
• With feet flat and legs straight, place right palm on the right wall, left palm on the left wall, fingers pointing upward. Your wrists should be in line with your shoulders.
• Bending at the elbows, lower your body toward the corner, elbows pointing backward. You should feel this stretch across your chest and shoulders.
• Hold for 15-30 seconds.
• Repeat 2 times.
Butterfly Stretch
• Begin seated with legs extended in front of you. Sit up tall with abs in and shoulders down.
• Slowly bend knees out to the sides and slide feet in toward your body until the soles of your feet are touching.
• Maintaining good posture, lower your knees down to the floor (without pushing on them) as far as you can comfortably. Also try pulling your heels in closer to your body. You should feel a stretch in your inner thighs.
• Hold for 15-30 seconds.
• Repeat 2 times.

Obstacles

While exercising during pregnancy is permissible and even encouraged, there are instances when it becomes difficult, if not impossible to maintain a consistent workout schedule. Pregnancy can be a trying time and there are legitimate obstacles to exercise. Listed below are some of the more common problems and suggested solutions on how to deal with the problem and keep on keeping on.

Obstacle Nausea

Solutions: For anyone who has ever been pregnant, you can attest to the fact that “morning sickness” is about as misnamed a symptom of pregnancy as one can find. The sickness often happens morning, noon and night. But, don’t let that sick feeling keep you from moving. Find a time of day when you're not as prone to feeling ill, and do something less strenuous. For example if you were always a 6am spin class devotee you might need to make some adjustments and start taking an afternoon yoga class. Or take that spin class, but later in the day.

Obstacle Backache or hip pain

Solutions: Pregnancy related-pains are no fun. But don’t let these aches and pains stop you from being active. Try a low-impact workout featuring fluid movements, such as swimming, pool walking, or exercising on the elliptical machine or the recumbent bike.

Obstacle Frequent peeing

Solutions: All that pressure on your bladder cannot be ignored. But fortunately most gyms have bathrooms throughout the facility. If you're taking a class, tell your instructor you're pregnant so he/she'll understand your frequent departures. If you prefer walking in the fresh air, plan your route in a neighborhood that has a coffee house or restaurant on every block, or locate the bathroom at a local park and do laps in the vicinity. For trail hiking, bring along toilet tissue—and make sure you're still able to squat.

Obstacle Swollen feet and ankles

Solutions: Swelling is partly caused by the pressure of your uterus on the veins in your legs, which causes fluid buildup. Swimming offers relief because the water's buoyancy lifts the baby off your pelvis. Try the recumbent bike, which places less pressure on your ankles. Buy athletic shoes one-half to one size bigger than normal so you have plenty of wiggle room, and remove the laces from the top holes. Make sure the rest of the shoe is snug and supportive.

Obstacle Exhaustion

Solutions: When you are pregnant you are always multi-tasking and it takes a lot out of you. But, everyone has a time of day when they have the most energy, so schedule your workouts then. Or you can do mini-workouts by breaking up your activity into 10-minute sessions, either stretching or resting in between.

Obstacle Heartburn

Solutions: Pay attention to when you get heartburn and how long it lasts, and schedule your workouts around it. This pattern may change as your growing baby begins to crowd your abdominal cavity, pushing stomach acids back up into your esophagus. To keep that burning sensation and sour taste in check, eat small meals, drink plenty of fluids, and steer clear of spicy, greasy and fatty foods. Also, avoid lying on your back as much as possible. Ask your doctor if you can take chewable antacids or other medications before you work out.

Conclusion

An active pregnant woman is a happy pregnant woman. And you’ll soon learn that unless Mom is happy, no one is happy.