During my first trimester I had the worst morning sickness (although it was all bloody day), headaches and fatigue. So from 4-13 weeks pregnant I probably went to the gym 6x.
I went back to the gym for the first time last week, and thought i would give you a run down and a workout that will help you stay in shape during your pregnancy and after and believe it or not help you during labour!
With my last delivery, I literally pushed for 10 minutes and Joshua was out. My 1st and 2nd stage of labour had been almost 24 hours. The midwifes were shocked and were surprised as it was my first baby her words ‘you pushed that baby out like a pro girl’ and no before you imply does this mean my muscles weren’t tight and the baby just slid out 😂 quite the opposite.
The midwife asked me if I was quite fit and I told her that I weight trained a lot and was even in the gym the day before I went into labour. She informed me that fit mothers tend to push babies out very well and a lot quicker than others.
There are also studies to show that women who squat, labour well!!
Obviously I’m not a qualified midwife so I’m sure there’s someone reading this that thinks that’s rubbish, but hey it worked for me….so ima keep going 😂
Pregnancy Leg/Glute Workout (suitable for all trimesters)
• 10 min warm up on the treadmill (incline 4 speed 6)
• 10 x 3 sets of body weight squats using resistance band
• 10 each leg x 3 sets standing reverse leg raise using resistance band
• Walking lunges with hand weights (5kg per hand)
• Step ups with weights – 10 each leg (5kg per hand)
• Barbell squats – 15 reps (20kg)
• Romanian deadlifts – 15 reps (20kg)
Repeat this circuit 3 x
…and stretch, always make sure you stretch 🙂
I am not a qualified level 4 personal trainer but I have exercised for years so all these exercises are safe for me throughout my pregnancy. Please consult your doctor before exercising if you are pregnant!