Workout routine in the gym during pregnancy

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-01-08

Target of the workouts: a plan without a clear goal, aimed at general physical activity.

Objectives of the workouts:

1. Workout for all muscle groups.
2. Improvement of circulation.
3. Improvement of metabolism.

Methods of execution: separately

Duration: up to the 9th month.

Difficulty: (easy)

All the information in this article is just my personal opinion, based primarily on my practical experience. I do not encourage everyone to blindly follow my recommendations. However, this article may be helpful to some.

Yoga, aerobics, and swimming during pregnancy – practice shows that this is very effective. But what do you say about strength training during pregnancy? Of course, it is not a panacea, but with the right methodology, strength training can have a significant positive effect for both the mother and the child. When women hear the word "barbell," a fierce coach loading the poor girl with unbearable weights springs to mind! A soulless brute ready to turn everyone into huge "bodybuilders," regardless of her difficult situation...

Meanwhile, many women currently visit gyms and do not want to stop training. Of course, it's a rather responsible endeavor, but believe me, a competent approach guarantees you minimal problems that women face during and after childbirth. I will say right away, to avoid being unfounded, I have trained pregnant women up to the 9th month. The results were only positive. Moreover, I have trained some women before, during, and after pregnancy. This experience is what I want to share with you.

Most doctors are against strength training. And it's understandable. With an ill-informed approach, such training can be very dangerous. Aerobics, in this regard, is much less harmful. But it cannot provide what strength training can. I do not urge everyone to rush to the "gyms," but combining strength and aerobic loads will yield better results than either one alone.

Another point. Of course, if you had experience with strength training before pregnancy - that's a big plus. But if not - that's no big deal. It's never too late to start. The main thing is to have a competent trainer nearby.

In general, it is necessary to exclude all exercises that are simply uncomfortable to perform, and exercises that place direct axial load on the spine (although if the girl is quite trained, it may be worth trying). Now, what does this give us?

1. Exercises like deadlifts and squats are very effective for training the pelvic muscles. Their importance during childbirth is something I think you don't need me to explain.
2. Overall circulation improves, meaning the baby will receive more nutrients.
3. Aerobic loads do not produce as much testosterone as strength training. This hormone is necessary not only for men but also for women.
4. Trained back muscles will help you maintain good posture (after childbirth, it is very difficult to correct slouching).

Ideally, your training program should include 2 strength training sessions per week (from 50 minutes to 90 minutes) and 2 aerobic training sessions (from 50 minutes to 90 minutes). If you are short on time, you can choose which workouts to prioritize - the choice is yours. In any case - the most important thing is to keep moving! I hope you found something useful in this material. However, before starting any workouts, especially strength training, consulting a doctor is essential. Especially since pregnant women require a personalized approach more than anyone else. I will reiterate that all my experience working with pregnant women has been purely positive.

Attention! Not all ANALOGS are suitable for pregnant women. Therefore, it is better to use the "analogs" button only as a last resort.

Naturally, the weights should be much lighter than those you lifted before pregnancy – about 30% to 50% less. And in general, you can manage without machines and be satisfied with light barbells and dumbbells (I intentionally avoided mentioning exercises with barbells so as not to scare you). But, of course, there are exercises that are better not to do:

1. Hyperextension (bending over a horse)
2. Reverse hyperextension
3. Lying leg curl in a machine
4. Squats with a barbell on the shoulders
5. Strong abdominal twists
6. Bent-over barbell row

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