I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.
The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.
Legs and Shoulders
Treadmill – walk for 20 minutes
Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)
Barbell Squats – 4 sets of 10 reps
Standing Leg Curl – 2 drop sets of 15 reps
Romanian Deadlift – 4 sets of 8-10 reps
One Leg Barbell Squat – 3 sets of 10 reps
Barbell Lunge – 3 sets of 12 reps
Dumbbell Press – 3 sets of 10 reps
Side Lateral Raise – 3 sets of 20 reps
Overhead Shoulder Press – 3 sets of 10
Side Lateral Raise – 3 sets of 20
Reverse Machine Flyes – 3 sets of 12 reps
Face Pull – 3 sets of 15 reps
I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy?