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Something no one really spelled out for me: What I could or could not do when working out.
I didn’t think twice about walking everywhere, every day.
Of course, I checked with my doctor firstas should you.
Common sense and balance should be the rule, and hydration and minimizing excess heat is important."
But what about trying new exercises when pregnant?
Most instructors can modify exercises to accommodate moms-to-be."
Here are five classes I tried during my first and second trimester (with my doctor’s blessings!
), and takeaway tips from the bumptastic instructors I met along the way.
PILATES
I was kind of a Pilates-hater in my pre-pregnancy life.Too boring, I thought!
I’ve alternated classes between her and the legendaryAlycea Ungaro, owner of Real Pilates, ever since.
Best in-session move?Ungaro: “Side leg springs, for strength and bone density.
It’s important to keep those hips strong with resistance moves.”
But if you haven’t done it before, working with a qualified trainer can get you there."
David: “Yes!
However, invest in one-on-one sessions, rather than group mat or apparatus classes.”
Anything to avoid doing?Ungaro: “Inversions and upside down moves aren’t permitted.
After the fourth month, no laying flat on your back while exercising.
Work on an incline or lying on your side.”
ROWING
The best part about rowing classes at gyms likeCityRowis that you’re mostly on your tush.
(Bonus: Hot Harvard-Row-team types go.)
However, rowing takes focus and strengthit’s no joke.
(The forward-and-backward motion can induce a touch of sea sickness.)
Is it okay to row when pregnant if you’ve never done it before?“Absolutely.
“Stay away from crunches and lying on your stomach in the second and third trimesters.
Most importantly, if anything feels uncomfortable, don’t do it.”
AQUA CYCLING
Aqua cycling is an ocean of fun.
It’s like a 45-minute pool party that feels really, really good when preggers.
It’s also tres Parisian (women in France have long been fans of this workout).
Why are aqua workouts great for pregnancy?Water gently massages the skin while you move.
It helps to relieve the stress on your joints and induces a relaxation response within the body.
So, water is the most natural environment for your body to be in during pregnancy.
If you’ve never done it before, is it okay to do cycling in the water when pregnant?
“It’s actually encouraged to do or start it during pregnancy because it’s easy on the body.
“Avoid intense cardio on the bike.
Be sure you have a light snack before and a protein-rich snack after the class.”
The supportive community found at a places likeSoulCycle, which exude some serious (and much needed!)
girl power and encouragement.
I spoke toOlivia Ward, SoulCycle instructor and mamma-to-be, about riding while expecting.
Why is indoor cycling great for pregnancy?
“Because of the ability to modify the practice to each stage of pregnancy.
When you need it, you have that seat just waiting to support you.
This is where we pregnant ladies shine.
Is it okay to ride when pregnant if you’ve never done it before?
It absolutely kicked my ass.
“Forget lunch, going home to die,” I texted my sister.
When I rebooked the class at 23 weeks…well, in the spirit of honesty, I bailed!
I was just too scared.
Why can boot camp be great for pregnancy?
“A boot-camp-style class is just great way to get pumped; and it’s a full body workout.
But always inform the instructor so that they can guide you through any modifications.”
Best boot camp move?“Planks!
And you might go ahead and skip the burpees.
Is it okay to try a boot camp if you’ve never done it before?
“Yes, after clearing it with your doctor.
Pregnancy is a great time to start experiencing the strength your body has to offer.
Just keep your heart rate at moderate levels and never be gasping for air.”
