Exercise and Pregnancy . . .Need Tips!

[Mizelenius]

I am NOT fit at all.  I never exercise.  I am a normal weight, but I would guess my actual BMI is high.  (Is BMI even the right term?  I mean that my weight is a very high % from fat.)

I am 21 weeks pregnant and I really want to add some muscle.  I have very limited time to do this during the day and night.  Tried joining the YMCA, but my toddler refused to stay in the nursery.  I think she'd be OK now, but there is no way I'd leave a newborn there, so I see no point in rejoining now.  My toddler stays up REALLY late most nights (we keep trying and trying to change this, but not working), though I am hoping to start with 3 nights a week with some workout DVDs while she is up.

My husband gets home late at night (no earlier than 7) and leaves early in the a.m., and I usually have at least some work to do at night.  (I work part-time from home.)  So, again, very little time!

I am going to start walking more with the kids (so hard to do here since we live in the land of driveways . . .) but I want something I can count on that is very focused.

Tips?  Any good DVD recommendations?  I need fast and efficient, esp. something that does not require a lot of space. 

Thank you!

[amberskyfire]

Have you tried pregnancy yoga? It's not so much cardio, more muscle tone. You can do it without a mat if you want to. I do. It helps to fold a blanket in half and use that. It's about 20-30 minutes a day and very relaxing. You can do it in the mornings just before  the kids wake up or while they are eating breakfast.

[Mizelenius]

No-- like I said, I do NOTHING!  Do you use a DVD or already have your own routine?  If you use a DVD, can you recommend one to me?

I actually found a prenatal yoga "instant" video on Netflix to do tonight . . .but the toddler is sleeping in the living room and wakes up when we try to move her.  Ugh!  Afraid I'll wake her up, so just grading papers instead.  And not getting any muscle for it!

Originally Posted by amberskyfire 

Have you tried pregnancy yoga? It's not so much cardio, more muscle tone. You can do it without a mat if you want to. I do. It helps to fold a blanket in half and use that. It's about 20-30 minutes a day and very relaxing. You can do it in the mornings just before  the kids wake up or while they are eating breakfast.

[amberskyfire]

I used to use a DVD for regular yoga, but stopped since I've gotten pregnant. Instead of doing yoga, I walk and bicycle. But you said you wanted something that doesn't take up a lot of room so... I'd give the Netflix video a try when you can. You don't have to do yoga every day. 2 or 3 times a week to start. I much prefer the walking because I get to spend time with my daughter and my husband after he gets home from work. It helps us all unwind. The bicycling is fun, too. We put DD in the trailer and DH pulls her. I don't think I'll do that once I get bigger, though.

Can you take a prenatal yoga class? Or a belly dancing class or the like? It's a good idea if you want to have time to yourself while you do it.

I made the mistake of not exercising with my last pregnancy. I thought I didn't have to because I was really thin. Boy, did I ever get my butt kicked when labor came! Never doing that again. I work out every day now. LOL!

[1love4ever]

I'm using Shiva Reas pregnancy yoga DVD and I really like it.  I heard the one on Netflix is not bad, but I have no idea what that means or what it involves.  I walk(pretty fast) every night for 30 min with my toddler in the stroller.  I usually give her some grapes or something to snack on so she doesnt get fussy and want out, but once in awhile I will end up carrying her too lol which is ok.  That can certainly be a time for you and the kids to just talk about the day and whatever is on their minds, its a nice family time for us:)

[parsley]

I tried the yoga crunch one on netflix and didn't love it.  It was more exercise and less yoga than I prefer. 

I really like Sara Holliday's "Fit by Sara" dvd series, there's one for each trimester.  I have the Shiva Reas one but I found it a little too modified for my taste, though it might be a good fit for you. 

If you can afford to buy a few dvds, I recommend checking out the selection online at Gaiam, you don't have to buy from them but you can browse pretty easily. 

Also, I joined YogaGlo and it has online classes.  Something you might find helpful. 

[lifeguard]

Our library has dvd's to borrow - you could maybe try a few different ones that way & then decide what works for you best.

I know a woman who started weight training while pregnant with her first & it was really life changing for her - she is incredible shape now going into her 3rd pregnancy so it's most definitely doable.

[Mizelenius]

amberfire, classes are out of the question-- DH gets home way too late/I have work to do, and no child care during the day.  Believe it or not, even with my no exercise in the past, I have always had very easy labors.  My last one was born after just 2 hours of labor, and none of it was what I would consider hard, thankfully.  I am just tired of being tired (in general) and looking awful that first year post-partum.  (Not so great after that, but the 1st yr is the worst!)

1love, I am going to try the Shiva one from Netflix-- I think I saw it there!

parsley, I tried the yoga from Crunch on Netflix yesterday (with the kids!) and did not love it, either.  It was fine, but I did not feel it was hard enough overall.  Some of the stretches were OK, but there was very little that I thought would build any muscle.  I wouldn't mind buying some DVDs but just don't want to waste $ on ones I don't like.  Good idea about online classes.

lifeguard, yeah, the library is on my list of places to try, though I looked online for some yesterday and didn't find anything-- maybe in person.  Very glad to hear about your friend!  Inspirational!

I am definitely going to try to build in walking more.   If we make it a routine then we will all benefit!

[Mulvah]

You may like Walk Away the Pounds videos.  They aren't pregnancy videos, but they are pretty simple and can be modified very easily.  They don't take up much space at all and some of the videos include exercises with hand weights.  I'm not a fan of watching the host, so I watch the video one time through and then for my remaining workouts, I mute the video and listen to music.  

For something after pregnancy, you may like Jillian Michael's 30 Day Shred.  It's very fast, pretty effective, and doesn't take up much room at all.  I only mention it because it's the quickest and best workout DVD I've ever used.

[DeChRi]

If you can get some light weights, a resistance band, and maybe a $10 stability ball, you can put together a safe and full body weight routine to increase muscle mass, decrease body fat, and get your body primed for delivery.  Do something like pick one exercise per muscle group, keep the weight non-straining, but challenging, and abide by the pregnancy guidelines.  Something like:

Chest: Push-ups on wall or chair, depending on strength

Back: Bent over rows with your dumbbells, or get some resistance bands and do some seated or standing rows

Shoulders: Seated overhead dumbbell presses

Biceps: Bicep curls

Triceps: Bench dips

Quads: Stability ball squats

Hamstrings/glutes: Stationary body weight lunges holding onto a chair for stability

If you can do 10-15 reps of each of these, try and get through them each once, then as it gets easier, twice, etc.  If you have to cut it in half part way through, you can come back and finish up.  Of course, get the ok from Dr to start an exercise routine, but these are simple and safe if you don't have any health issues with your pregnancy.  Add in some yoga and you will be set. :)  And I want to second the 30 day shred after baby. :)

[macandcheese]

Hmm ... working from home, grading papers late at night ... do I smell University of Phoenix? ;o)

I teach online, and I found that it helped to replace my desk chair with a yoga ball. I'd bounce, sway, and rock around while I was working, which isn't exactly strenuous exercise but at least it's better than being sedentary in a hard chair. It's also great for baby positioning! Walking a lot will help, too, especially if you're pushing a stroller, carrying a toddler, dragging an abandoned bike ...

[SilverMoon010]

I was coming on to post the exact same thing as the poster below.  I love the Walk Away the Pounds videos by Leslie Sansone.  I use the Walk at Home 5K with a Twist video.  I've been doing it just about every day.  You can do 1 mile at a time (only about 12 to 15 minutes or so each), or if you feel energetic you can do all 3 miles at one time.  You can also cater the intensity to your needs. Since being pregnant, I follow the lower intensity and don't get too crazy. I don't use weights or anything. I just use it for power walking and other exercises to keep me feeling good. It keeps your heart rate going, is a good workout, and isn't too strenuous at all.

Originally Posted by Mulvah 

You may like Walk Away the Pounds videos. 

[L'lee]

Originally Posted by DeChRi 

If you can get some light weights, a resistance band, and maybe a $10 stability ball, you can put together a safe and full body weight routine to increase muscle mass, decrease body fat, and get your body primed for delivery.  Do something like pick one exercise per muscle group, keep the weight non-straining, but challenging, and abide by the pregnancy guidelines.  Something like:

Chest: Push-ups on wall or chair, depending on strength

Back: Bent over rows with your dumbbells, or get some resistance bands and do some seated or standing rows

Shoulders: Seated overhead dumbbell presses

Biceps: Bicep curls

Triceps: Bench dips

Quads: Stability ball squats

Hamstrings/glutes: Stationary body weight lunges holding onto a chair for stability

If you can do 10-15 reps of each of these, try and get through them each once, then as it gets easier, twice, etc.  If you have to cut it in half part way through, you can come back and finish up.  Of course, get the ok from Dr to start an exercise routine, but these are simple and safe if you don't have any health issues with your pregnancy.  Add in some yoga and you will be set. :)  And I want to second the 30 day shred after baby. :)

I'd like to agree with the weight/strength training idea. That is THE BEST way to increase muscle mass and decrease body fat, in about 2-4 x 20-30 minute sessions a week. A nice thing about strength training is the individual exercises are short and you can pause as needed, which can be really helpful with a young child who may need attention. Combine that with some yoga and walking and that will make you much healthier and stronger!

[RachaelsMommy]

Originally Posted by L'lee 

I'd like to agree with the weight/strength training idea. That is THE BEST way to increase muscle mass and decrease body fat, in about 2-4 x 20-30 minute sessions a week. A nice thing about strength training is the individual exercises are short and you can pause as needed, which can be really helpful with a young child who may need attention. Combine that with some yoga and walking and that will make you much healthier and stronger!

I was also going to suggest weight training. I bought the Jillian Michaels weights for about $30 and it came with a DVD. It doesn't take up much space. I'm not sure how long the DVD is. There are always things you can do w/o weights, squats, push-ups, lunges and chair raises. Building the extra muscle should make losing the baby weight earlier.

I also have the problem of not going to the Y as much as I'd like b/c my 2 y/o won't go in the nursery and my DH works nights.
 

[element2012]

I love working out, LOVE IT! But that's with a BIG caveat, it has to be fun!!! For me, working out at home will never happen, EVER! It's not fun and I can't motivate myself. When I asked my DH (who is an exercise FREAK) what he thought about exercise during pregnancy, he told me to work out often, but just do what is enjoyable.

Is there an exercise trail nearby, something that your LO would enjoy going to?  Maybe a bike with a little caboose for the LO would be fun, and a great workout for you. Maybe a few nights of the week, or on weekends, you could take a yoga class at a studio when your DH gets home, or an exercise class at the gym?  You could also search for fitness related Meetup groups in your area that might have outdoors fitness "bootcamps" or the like, that are also appropriate to bring your LO along.  You can also search other gyms in the area that have a nursery that your LO likes going into, and using that.

I emphasize finding ways that are fun and have a bit of a social element, because that is the only way I know of to get into, and stay into, an exercise routine.

[loudmama]

Like others have said, strength training is an awesome way to exercise. And doing cardio in short bursts, is way more efficient that long cardio.

Starting a program while pregnant is different, but I think it would be doable if you take it slow. The program I work with is Fit Moms for Life. I do the IRL version because I live in the area where he lives, but the DVDs are excellent. And there is no fancy equipment needed. Just some weights & a physical therapy ball. He doesn't have a DVD specifically for pregnancy yet, but the first couple 2 at least are doable for a newbie while pregnant. And a number of Mamas I know have taken his classes IRL while pregnant.

I'm no fitness buff myself. But I like his program. It kicks your ass, but the results are amazing. While I have lost 50lbs while doing his program, it's not biggest accomplishment. What I am so grateful for is being able to do the things I want to do in life well. I can chase after my kids if needed & even pick up my 45+lb 5yo who is having a fit & carry him out the door! And there is no synchronized exercise routine to keep up with. (I so can't do that)

Here's his website: http://dustinmaherfitness.com/

Now if only my MS will go away somi don't puke while working out. Ugh.

L