I’m just over 5 months along with my second child and I am excited to share with you some of my workouts and tips to training while pregnant. Today I wanted to focus on leg training, a girl’s best friend. (Sometimes our worst enemy) 🙂
During the first trimester, little needs to change with your workouts. Be sure to monitor your heart rate to ensure that you are staying within your OBGYN’s recommended guidelines; but you can continue your existing routine as long as Doctor is on board.
Anyone who has been pregnant and into lifting weights and working out, will tell you there comes a time during your pregnancy where you simply must begin to modify your workouts. I’ve been able to continue with certain exercises at 5 months and then there are others I simply cannot perform any longer. Not only does this tummy get in the way, eventually; but there are times where I can barely catch my breath because of the range of motion of certain exercises. This can be frustrating and can leave you wondering what you should and should not do. The great news is there are almost always variations and other exercises to choose from. Even exercises that can be done at home.
> > My Leg Workout at 13 weeks:
DB Walking Lunges x 24 (I was using 15-20lbs each)
Smith Machine Squats x 10
Stiff Legged Deadlifts x 10
X 4 Rounds > DB Step-Ups x 12 each
DB Plié Squats x 15
Cable Glute Kickbacks x 20
X 4 Rounds
Finish with Leg Press x 15, 12, 10, 8
>>My Leg Workout at 20 weeks:(weight is lowered about 5-10lbs for each exercise)
Smith Squats x 10
DB Walking Lunges x 24
Seated Hamstring curl x 15
X 3 Round
Inner/Outer Thigh machines x 15 each
DB Plié Squats x 15
Stiff Legged Deadlifts x 12
X 3 Rounds > So pooped by now!
Of course, everyone is so different and we each have different fitness levels to begin with. This is merely meant to be an informative guideline as to what training can still be done (slower & lighter) with a bun in the oven.
I’ll be sure to post my progressive Upper Body workouts next. I have found legs to be the most difficult body part to train while pregnant; who am I kidding, they’re the most difficult ALL the time if you are doing it right!