You don't have to stop going to the gym when you're pregnant. just ask the staff to tailor your fitness programme as your pregnancy progresses.
And always discuss your fitness routine with your midwife.
Most gyms today offer much more than weight lifting and aerobics. Besides yoga and Pilates classes, many gyms also offer special exercise classes for mums-to-be.
So keep exercising, but listen to your body and make appropriate changes to your workout. You shouldn’t for example do:
Abdominal work lying on your back, after your first trimester.
Twisting where your legs crush your baby.
Aggressive back bends. The spine helps hold the baby in place; aggressive backbends have the opposite effect.
Squats and lunges - some are unsuitable.
It's fine to continue weight training during pregnancy, although maintain good posture to avoid injury and put fewer weights on the machines. You shouldn't try to build up muscle, just maintain the muscle you already have. Be careful when you are stretching as the joints and ligaments are more elastic during pregnancy.
Always consult an experienced trainer about what’s safe for you to lift.
Take specially designed classes, focusing on pelvic floor exercises, posture and long periods of relaxation. And you should pick low-impact options, such as marching on the spot instead of running. Try to avoid jumping and loud music, as this can have a negative impact on the baby.
The special pregnancy classes focus on stabilising your physical structure and creating space for the baby. Poses are tailored to strengthen your spine, maintain the alignment of your pelvis, and improve breathing. It can also develop a calm, confident attitude towards giving birth.
If there are no special pregnancy classes at your gym, tell your instructor you are pregnant, and he or she will tell you what you should do.
It’s great for improving your balance, posture, co-ordination and breathing, and you can start after you’ve become pregnant. However, some exercises and positions are not suitable or are uncomfortable for pregnant women, such as lying on your back or stomach. Your instructor can tailor some of the positions to suit.