As many of you know, I have somewhat become sort of a fitness addict over the years. After spending my life up to age 24 basically sedentary, I began really working out to lose some weight for my wedding. I lost the pounds, but I also noticed that working out provided me with so much energy and help relieved stress. I am just addicted to it now!
So naturally, when I found out I was expecting, my first question was, “Does my working out have to change?” Luckily, I am having a pretty easy pregnancy so far. I have been able to do all my normal activities and haven’t been sick. (A little tired, but that’s normal.) My doctor recommended and really encouraged that I continue my normal workout routine (cardio 4-5 days a week, weight lifting 1-2 days a week.) She actually said, in her experience, women who worked out throughout their pregnancy had an easier time with labor.
As my pregnancy progresses, I keep working out. I don’t do the same intense workout that I had before. Sometimes I have to stop and take breaks when I feel cramping, but overall I have kept up a pretty good routine. I lowered my running speed on the treadmill to 6.5 mph, instead of the usual 7.2 mph. I lowered the incline on the elliptical because I found the higher incline caused some cramping and the biking hasn’t changed at all. I have turned my Saturday cardio day into yoga, which Gizmo hates because I use to run/walk around the lake that day. Other than that, the regular cardio workout goes on.
One area that did really change is my weight lifting routine. I have listed below my new exercises that I feel work great for my pregnant body. I just want to make it clear though, I am not a doctor. This is not recommended for all pregnant women out there, this is just the routine I follow.
Arm Dips on a Yoga Ball
(Works: Triceps, Core Muscles and Balance)
3 sets of these of 12 reps using 8 pound weights.
Clockwork Orange
(Works: Arms, Back, Upper Butt, & Legs)
3 sets of these with a 12 pound weight.
3 sets of these of 12 reps using 5 pound weights.
Side Plank
(Works: Abs, Core Muscles and Balance)1. Get into a side plank position by lying on your side with extend your arm under shoulder and your feet stacked.
3 sets of these at 60 seconds each side
Abductor/Adductor Machine
(Works: Inner & Outer Thighs and Hip Flexors)
I do 3 sets of these of 12 reps using 115 pound of weights. I know that seems high, but your leg muscles are REALLY strong.
Lunges
(Works: Quads, Hamstrings, Glutes and Calves)
3 sets of these with 12 reps on each leg
Twisting Arms Lift
(Works: Arms, Biceps, Shoulders, Posture, and Balance)
3 sets of these of 12 reps using 8 pound of weights.
3 sets of these with as many as I can do each time
Ball Chair Dip
(Works: Triceps , Back, & Balance)
Don’t you just love this animated gif? I just couldn’t resist!
3 sets of these of 12 reps
Well, that is pretty much my new weight lifting routine. I usually try to switch it up ever so often so it will probably change as time goes on. During this pregnancy, I just keep focusing on keeping my body in the best shape that I can. I think it will help me out through the birthing process as well as getting back to my normal shape after the baby is born.