Stomach exercises for pregnancy

jakeypooh

Hi can anyone recommend some good stomach exercises for pregnancy

My normal squats, decline bench sit ups with weights and hanging leg raises and the like are all out

Dont want to turn into a blob, and want to keep the muscles worked if thats possible

Glowing

I've been doing hanging leg raises and am 21 weeks, and will continue to do them until my body tells me not to! Have you been told not to do them?

Also find the side plank really good. 'They' advise against front plank after a certain time as the weight of the baby can exacerbate separation of the stomach muscles (apparently!)

jakeypooh

Have you thats great I miss training hard so much

I made the mistake of asking in my gym and basically the instructor told me to stop everything I was doing squats, lunges all me free weights, stomach stuff and told me to use the machines what I refer to as the "bitch weights"

I hate them, haven't used them since I started training 14 years ago

What exercises are you doing, Im 16 weeks now?

Glowing

jakeypooh wrote: »

Have you thats great I miss training hard so much

Yep, I reeeaalllly miss those heavy training sessions where you feel like you need a weekend to recover afterwards

I have to say I've been really lucky though. I've felt great for 95% of the pregnancy. I've kept up one Kettlebell class a week (2 on the occassional weeks) and one strength session at a minimum. I've also started a prenatal pilates course - it's a bit slow at times, but I can definitely feel the benefits for my lower back particularly.

The attitude I'm taking is one of 'listening to my body' and trying to be sensible w.r.t my training - I want to feel like I've trained at the end of a session without feeling exhausted or like I've overdone it, but I'm *not* lifting more at the moment than I was before hand. I make sure to get enough sleep and to watch out for heart palpitations, dizziness, clammyness, severe shortness of breath etc during my sessions. Am also monitoring my pelvis and back for any aches and pains after training.

Trying to keep up with my deadlifts (trap bar -very light though), and pull ups - ultimately trying not to lose ALL the strength I've built up! Really enjoyed doing some backsquats last week too, it felt great!!! Am using the shoulder press machine alright (even though I hate using it), it does give some good back support

Everyone is different though, I am lucky to have the guidance of some experienced trainers at my gym - and also have experienced little to no health issues (apart from the dreaded tiredness). I bought a book at the start about exercise in pregnancy which gave me a bit of confidence to begin with and a list of the warning signs to watch out for. I *do* need a lot more sleep though, so that comes before training atm!

Ultimately, you need to make sure you have a full bill of health from your doctor first (blood pressure, medical history etc) before doing anything, but in my opinion, keeping up your training (within reason) is the best thing you can do for your pregnancy and your baby

Congrats btw !!!

Transform

jakeypooh wrote: »

Have you thats great I miss training hard so much

I made the mistake of asking in my gym and basically the instructor told me to stop everything I was doing squats, lunges all me free weights, stomach stuff and told me to use the machines what I refer to as the "bitch weights"

I hate them, haven't used them since I started training 14 years ago

What exercises are you doing, Im 16 weeks now?

here is a list of some movements i use with pregnant and post pregnant clients when applicable

- pallof presses and lifts
- light barbell chops/landmines
- light medball throws
- KB swings and battling ropes they all enjoy doing right to the end and have yet to work with any client that has issues with them when done right
- offset leg work i.e. weight on one side in e.g. lunges, single leg deadlifts, gliding lunges etc
- carries on one side in e.g. farmers walk (get this one in soon as that baby is going to require carrying on one side for at least 3 years).

Hope this all helps

jakeypooh

Thats fantastic, thanks a million

cmyk

Though more training in general I'd probably just add...watch your heat, hydration, heart rate (if you have a monitor), and hypermobility in certain exercises/stretches.

I'd like to say this is 'needless to mention' but your goals during pregnancy training should change too. Keeping yourself healthy and strong being the priority.

Don't unnecessarily risk injury. Injury sucks ordinarily...being injured when pregnant I can't imagine is any more fun and may have other knock on consequences.