A common misconception that many women make when they become pregnant is that they have to give up their workout regimen. But know, being pregnant does not mean you have to give up working out. Of course, you should check with your doctor or talk to a fitness expert (like me!!) before you engage in any physical activity during the first trimester of your pregnancy.
But did you know, that working out while pregnant is shown to have positive impacts on both the mother and the baby? Not to mention, mommy usually bounces back to her pre baby weight much faster compared to those women who were sedentary during their pregnancy. The benefits to working out while pregnant goes on and on.
It is important, however that you do the correct workouts, safely. Here are a few rules of thumb to follow when you are working out during the early stages in your pregnancy.
1) Do not start any new routine that you have not been doing for about 3 months before
If you were thinking about taking up spin and you were considering it now, you're going to have to wait another 10-months. Now is not the time to start anything new, You have no idea how your body is going to react to it and you have enough new changes going on right now. Hold off on the new workouts and stick to what your body is familiar with instead.
2) Avoid extensive jumping or hopping
If you are a runner and have been for a long time, talk to your doctor to get the OK if you want to continue to run. Some women do, some women don’t. It depends on you, your body, and what you and your doctor decide.
3) Avoid anything that is considered high risk
For example, doing single leg squats on a bosu or any kind of impact sports that can cause trauma to the abdominal region.
4) Nix the full crunching of the belly- like sit ups
This is the time to really start focusing on your core, yes- but full sit-ups are not the way to go. Move more toward cable chops and cable stabilizing exercises like the pallof press.
5) Do not lie on your back without elevating your head
If you know you are going to be lying down longer than three minutes, make sure your head is elevated. You are more likely to get light headed now so it is important to take the right precautions necessary to prevent this from happening.
6) Get into the habit of rolling to your side to get when lying down
Why? When you have a 30lb bowling ball in the front of you you're not going to be able to simply stand up. Get into the habit now of rolling to your side to decrease the likelihood of you getting light headed and also potentially straining the back.