The Pregnant Woman's Guide to the Gym
We've got the goods on what's safe (and what's not), plus the best classes, cardio and weight training for pregnant women.
If you have access to prenatal exercise classes, sign up. Not only are the workouts modified for pregnancy, but you also get to bond with your fellow moms-to-be over charming symptoms such as heartburn, swollen feet and hemorrhoids. You might even get labor tips.
If your favorite classes don't come in the prenatal variety, it's fine to keep going, as long as you pay attention to how your body feels, limit your intensity and stay within the normal range of motion. Just make sure the instructor knows you're pregnant and is knowledgeable about modifications you can make, Jeffreys advises.
If your instructor hasn't worked with pregnant women, find one who has. Keep in mind that highly choreographed classes like Step aren't the best choices for expectant women since they require quick direction changes and a heightened sense of balance.
Here are the most common classes you'll find at the gym:
Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimize back pain and give you more oomph for pushing during labor. But mat classes can be problematic after the first trimester because so much work is done lying on your back.
Either opt out of these exercises or use an angled foam spine support (found in most Pilates studios but not many gyms); this will keep your head higher than your belly. You can still do the side-lying leg work, upper-body exercises and stretches.
Yoga not only strengthens your core and improves flexibility, but with its gentle movements and emphasis on breathing and meditation, it also fosters a sense of calm. In the second half of your pregnancy, avoid exaggerated twists and movements that tug on your belly, moves that require you to lie on your back or belly for prolonged periods, and inversions like headstands and shoulder stands.
You can also try these pregnancy-safe yoga moves at home.
Ah ... relief. You can't trip and fall; you won't overheat; and for once you won't feel like a big clod. No wonder water aerobics is a third-trimester favorite. Your joints will thank you! Wear aqua shoes so you don't slip on the bottom of the pool. You can also try our Water Baby workout while you're at the gym pool.