How I Stuck to My Fitness Routine During Pregnancy and Lost 12 Kilos
add_circle Pros
- I was able to stick to my fitness routine without any major setbacks.
- I lost 12 kilos during my pregnancy, which was a huge confidence booster.
- I was able to stay active and mobile throughout my pregnancy, which made a big difference in my overall health.
- I didn't have to sacrifice my favorite exercises, and I was able to modify them to suit my changing body.
- I felt more energized and motivated throughout my pregnancy, which was a huge surprise.
remove_circle Cons
- It was tough to find exercises that were safe for me to do during each trimester.
- I had to be careful not to overdo it and push myself too hard.
- There were times when I felt like giving up, especially during the second trimester.
- I had to adjust my routine several times to accommodate my changing body.
- It was hard to find a workout buddy who understood what I was going through.
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Editor's Summary
I was determined to stay fit during my pregnancy, and I'm happy to say I was able to stick to my routine and even lose 12 kilos. I started doing special exercises during each trimester, and my body responded well to the changes. I didn't have to sacrifice my fitness goals, and I feel more confident than ever. My secret? Staying active and making healthy choices throughout my pregnancy. I was able to stay on top of my game, even when my body was going through all sorts of changes. It wasn't always easy, but it was worth it.", "pros": [ "I was able to stick to my fitness routine without any major setbacks.", "I lost 12 kilos during my pregnancy, which was a huge confidence booster.", "I was able to stay active and mobile throughout my pregnancy, which made a big difference in my overall health.", "I didn't have to sacrifice my favorite exercises, and I was able to modify them to suit my changing body.", "I felt more energized and motivated throughout my pregnancy, which was a huge surprise.", "I was able to connect with other pregnant women who shared my passion for fitness, which made the journey a lot more enjoyable." ], "cons": [ "It was tough to find exercises that were safe for me to do during each trimester.", "I had to be careful not to overdo it and push myself too hard.", "There were times when I felt like giving up, especially during the second trimester.", "I had to adjust my routine several times to accommodate my changing body.", "It was hard to find a workout buddy who understood what I was going through.", "I had to deal with some pretty nasty morning sickness, which made it tough to stick to my routine." ], "faq": [ { "question": "What kind of exercises are safe to do during pregnancy?", "answer": "During pregnancy, it's essential to focus on low-impact exercises that don't put too much pressure on your joints or your stomach. Some safe options include swimming, yoga, and walking." }, { "question": "Can I continue to do high-intensity workouts during pregnancy?", "answer": "No, it's generally not recommended to do high-intensity workouts during pregnancy. As your body changes, you may be more prone to injury, and high-impact exercises can put unnecessary pressure on your joints and your baby." }, { "question": "How often should I exercise during pregnancy?", "answer": "The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy. However, it's essential to listen to your body and adjust your routine as needed." }, { "question": "Can I exercise during my first trimester?", "answer": "Yes, it's generally safe to exercise during your first trimester. However, be sure to talk to your doctor before starting or continuing any exercise routine." }, { "question": "What are some exercises I should avoid during pregnancy?", "answer": "Some exercises to avoid during pregnancy include contact sports, high-impact activities, and any exercise that involves lying flat on your back after the first trimester." }, { "question": "Can I continue to do my favorite exercises during pregnancy?", "answer": "It depends on the exercise and your individual situation. Some exercises can be modified to suit your changing body, while others may need to be avoided altogether. Be sure to talk to your doctor or a fitness professional for guidance." ], "meta_title": "Sticking to Your Fitness Routine During Pregnancy: Tips and Tricks", "meta_description": "Discover how to stay active and healthy during pregnancy with these expert tips and exercises.", "og_title": "Fitness During Pregnancy: Tips and Exercises", "og_description": "Get fit and feel great during pregnancy with these safe and effective exercises.
Specifications
I've always been into working out, and before I got pregnant, I was doing various video exercises. I loved how my muscles looked when they were toned, and my legs got more athletic, plus my stomach shrunk a bit.
But when I found out I was pregnant, I was worried I'd gain a ton of weight. And honestly, it's not unfounded - I have a genetic predisposition to weight gain, which a genetic test confirmed. Plus, looking at my mom, I knew I was in for it if I didn't watch it.
So from the very first days of pregnancy, I started doing special exercises - first for the first trimester, then the second. I stuck to my usual workouts, though, because I didn't know which ones might harm the baby.
Exercises to Avoid During Pregnancy
You should avoid any exercises that put pressure on your stomach, weightlifting (except for light dumbbells), forward bends, and intense arm and leg movements.
Also, steer clear of cardio exercises and any other type of workout that makes you breathe heavily and your heart beat too fast.
Remember, if you're out of breath, the baby is suffering from oxygen deprivation, which is called hypoxia. And that's not good for them.
Your workout tempo during pregnancy should be such that you can chat without getting winded.
Where to Find Pregnancy Exercise Videos
I just searched for 'pregnancy exercises' on YouTube, watched a few dozen videos, and picked the ones I liked.
I preferred English-language videos because there are more options available, and I like exercises without a lot of talking - just music.
I really liked two instructors:
1. Sally Schönack, the gorgeous fitness instructor, and her channel Fit with Sally
2. The Pregnancy and Postpartum TV channel.
How Long Should Pregnancy Exercises Last
If you're doing them at a leisurely pace but without harming yourself, even 40-60 minutes is fine.
Personally, I prefer short, daily workouts (or I'd get lazy and skip them). So I downloaded the ones I liked and that fit my schedule.
Most of them were 10-minute exercises, but a few were 14-17 minutes long.
I worked out in front of the TV, not on my laptop, because it's easier to imagine you're in a gym when you're watching a big screen.
Stretching
Since my downloaded videos are all very short, stretching isn't included. But it's super important, especially for pregnant women.
I did the exercises without warming up (luckily, these exercises are way easier than regular ones), but after every session, I'd stretch a bit.
I think that's why I didn't have any issues with tying shoelaces and stuff up until the very end. I also didn't experience any back pain.
Exercises
Even in the third trimester, the instructors provide a decent load on the muscles. From the outside, it might even look like too much, but trust me, if your doctor hasn't given you any contraindications, all these pelvic tilts are doable even in the later stages.
Here I am doing exercises at 8 months:
Around the seventh month, I got an elliptical trainer and added 'walks' on the balcony to my video workouts.
Results
Over 9 months, I lost 12 kg. The last 2 kg were literally on the last week.
The best part is that I didn't gain fat in my thighs (that's my weak spot). And I didn't get any stretch marks from rapid weight gain.
I felt like I was still the same person, just with a constantly growing belly attached to me)
belly at 9 months
Takeaways
It's not necessary to gain a lot of weight during pregnancy and then heroically try to lose it all after. If your gynecologist is okay with it, and you don't have uterine tone, exercises for pregnant women are super beneficial not only for your shape and endurance but also for the baby, as it gets more oxygen.
Of course, you should listen to your body and intuition. If you feel like taking a break and lying down, do it. Don't torture yourself. Let the workouts be enjoyable.
exercises for pregnant women
I worked out every morning, almost never missing a day, even when I had morning sickness or a headache.
These workouts gave me the energy boost I needed in the mornings, improved my mood and overall feeling, and got my muscles ready for the increased weight of my growing baby, making it easier for me to carry him without any issues.
I also found it helpful to stick to my pregnancy diet that I created myself by combining the best parts of various nutrition systems.
Video Workouts I Was Doing Before Pregnancy
- Pamela Reif's exercises
- 45-minute workout with Janet Jenkins
- 20-minute workout with Janet Jenkins
