I couldn’t have imagined being in a place in my life where I have really fallen in love with the gym, so much so that I’m now going whilst pregnant. Definitely a tougher workout when you’re pregnant, and I avoided the gym for the majority of the first trimester just due to exhaustion and nausea that it brought.
Now, though, I’m a lot more active and consider myself within the glowing stages of pregnancy, I’ve just hit my second week of going to the gym. Last week I went twice, and this week I’m hoping to do the same, having already been once last night.
Working out whilst pregnant proves more challenging and more limiting, so I wanted to share with you a few tips I’ve found have been helpful during my workout, so that I’m not overdoing it or making it worse for myself the following day.
Take a big bottle of water and aim to drink it all
First and foremost, hydration is key. Your baby is already demanding so much water from you, and I’ve definitely noticed that I’ve needed to up my intake greatly to stop feeling so dehydrated.
I’m trying to drink around a liter of water a day, where I can, but obviously, this results in numerous trips to the toilet. Despite that, I’m drinking probably around a liter and a half at the gym. I’m just fully aware of how much water you lose in the body when working out, so I must hydrate myself so that I remain hydrated throughout the night for the most part.
Get maternity-friendly workout clothes
Maternity-friendly workout clothes really make a difference to how much you get out of your workout. The second session I did at the gym after wearing my new maternity gym clothes was so much more uncomfortable because they were just sliding down my belly.
With the maternity gym leggings, they have that extra bit of material to cover the bump with, and they are just so much more comfortable. Not only that, but I’m wearing oversized tops. Not because I want to hide the bump, but to allow for extra room so that I can continue working out for as long as I feel comfortable doing so throughout my pregnancy.
Machines and weighted workouts I’ve used
I’m in awe of how much the body adapts to carrying the weight of a baby, and I’m hoping that by working out, I’m going to help with the common bodily pains that come from a growing baby, like the bitch that is sciatica. I tend to get it when I’ve done too much walking or strenuous activity throughout the day, so I’m hoping that with one or two gym sessions a week, it will reduce its presence somewhat.
Here are some of the machines and weighted workouts I am doing whilst pregnant.
Stairmaster
I’ll likely switch to a cross trainer as I get further along, as climbing stairs pregnant may become a little more dangerous on a machine like this one. At least with the cross trainer, it’s still a full-body workout. I tend to do fifteen to twenty minutes on here, stopping at five-minute intervals where I need to in order to catch my breath and take in more water.
Treadmill
It’s my least favourite machine in the entire gym, and I never use it normally. However, I tend to use the treadmill for the remaining time I have left once I’m done with my weighted workouts. Usually, anywhere between five minutes and twenty minutes, depending on what is left of the workout for my dad and brother.
Weighted workout
My weighted workouts are mainly arms, but I also do squats, so here’s the rundown of what I use and what weighted exercises I do.
Bicep Curls (3kg)
A quick Google search should show you how to do these exercises if I don’t explain them properly. I usually start with bicep curls, starting with the weights by your side and lifting them up to your chest with your palms facing inwards. Make sure you lock your elbows in at your side for maximum output. I do x3 x12 reps of these.
Tricep Kickbacks (3kg)
Tricep kickbacks are a funny one because I think my left side isn’t aligned properly, and so the kickbacks often go back at a weird angle. But you start with one weight by your side, the other hand I rest on my bump, and with your opposite leg further forward. You then lift the weight halfway to your chest and then bend it back straight as far as possible till you feel that tension in your triceps. Again, I do 12 reps, three times over.
Side extensions (3kg)
Side extensions really are the killer for me, and I tend to struggle on the third set with just 3kg. Bearing in mind, before I got pregnant, I was doing 5kg/6kg. I can tell my strength is improving, but unless I feel any different, the maximum weight I’ll use is 4-5kg. I’ll usually do 10-12 reps three times over on this one, as sometimes I struggle towards the end.
Overhead press (3kg)
Overhead presses are pretty much what they say on the tin. You bring the weights, with bended elbows at your shoulders, and lift the weights up above your head. These weights I’ll definitely keep at 3kg because I don’t want to be lifting any weights above my head that are too heavy when pregnant. I might also cut this one out and replace it with an alternative that does the same, but doesn’t mean I’m putting the weights over my head to achieve it.
With these, I also do 12 reps, three times over.
Weighted squats (5kg)
Using a 5kg weight, I hold this with two hands in between my chest with my palms facing upwards, and then I get into a low squat, doing this in a rep of twelve and then doing it three times over.
I’ve recently introduced two more exercises, one which I enjoy, and the other, I did one set and thought it probably wasn’t something I wanted to do more of. These are:
Quadruped arm/leg raise
This one I love because I feel like it’s working my arms, my legs, and my back. You’re basically on all fours, raising one leg and the opposite arm at a time. Looks like you’re doing an all-fours Superman position. I do 10 reps of these three times over.
Pelvic presses
This is the one I found difficult because you need something under your back so that you’re not lying flat. While it’s good for helping to squeeze the glutes, I know I can get the same effect by doing squats and perhaps some lunges in the future instead.
Know your limits and don’t push too hard
The most important thing is that you know your limits and you don’t push too hard. As long as the exercise or workout works for you and is safe for pregnancy, then don’t feel the need to do what I do because it’s what works for your body and makes you feel comfortable. I’m sure my workout will also adapt and modify as I get further along, and I’m probably going to bow out once I’ve hit 37 weeks because I don’t fancy going into labour while I’m in the middle of a sweaty workout.
