If you are just joining in on my Pregnancy Survival Guide, check out yesterday's post on Fitness part 1.
Today I want to share with you what I like to do as my pregnancy fitness routine. I am a firm believer in combining cardio, weight training and yoga into your pregnancy exercise plan. First, let's talk yoga.

Yoga - I would not consider myself a super yogi, but I do really enjoy the practice and feel the difference when I take it at least once a week. My goal is to go to a yoga class once a week (pregnant or not). I think it made a big difference in my first pregnancy as it helped me stay flexible, balanced and strong. Many of the poses are excellent practice for labor as well. My yoga instructor encourages me to do happy baby pose every day.
There is some research coming out to support the benefits of yoga and pregnancy. One study found that starting a yoga program 3 times a week during the 12-28th weeks of pregnancy effectively reduced risk for complications for both mother and baby. Another study found that yoga helped reduce discomfort in women in their third trimester and improved their self-efficacy expectancies during active labor. Translation = yoga is a great type of exercise than you can start during pregnancy and it can help you be more comfortable in the last trimester and maybe have an easier birth. So go pick out a yoga mat with that Mother's Day gift card you got and get started! You will not regret it. Here's a beginner 10 minute prenatal yoga workout that will relax and stretch your pregnant body.
In an effort to keep this post reasonable in length, download this document for specific safety guidelines for practicing yoga during pregnancy from my certified prenatal yoga instructor, Diane.
Download Safety guidelines for prenatal yoga
Weight Training - This is another crucial component of my pregnancy fitness routine. I think this is the area where it's easy to slack off but you can't! Weight training keeps your bones healthy and your muscles strong. Back pain is a common complaint for pregnant women and weight training can help alliviate that. My goal is to get at least one weight-lifting workout a week. Two is ideal.
For me, my lower body is very responsive to weight training or the lack thereof. I choose to continue with lots of leg work (lunges, dumbbell squats, dead lifts, one leg good mornings, & step-ups) as well as back strengthening exercises (lat pull downs, dumbbell rows, & assisted pull-ups). This past week, at my favorite group exercise class, we did squat cleans - albeit with light weight. It's such a powerful movement that makes me feel strong and fit. It works your whole body and that is my favorite kind of exercise. I also love TRX training. I find that I am able to comfortably and effectively move through many motions on the TRX that I could not do without it. As my belly gets larger and my body is strained to hold up extra weight, I know weight training is essential to making it through safely. Here is the download of my current workout, fresh off the press from my trainer with adjustments for my second trimester. Now, this plan is tailored to me. Please do not try this workout if you are new to weight lifting or have not been doing it while pregnant. Consult your physician and certified personal traininer first.
Download Workout plan
Cardio/Aerobic Exercise - This type of exercise accomplishes a couple of goals. First, it helps with appropriate weight gain. Let's be honest, it's not easy seeing the number on the scale go up weekly, sometimes daily. Weight gain is healthy and good during pregnancy but too much weight gain is not beneficial and could be harmful. It makes birth harder on mom and baby. So incorporating some good calorie burning sessions into your week is a great way to achieve the right amount of weight gain. (As a quick review, normal weight gain is between 22 and 35 pounds.) Second, it keeps your heart in good physical condition. Birth is an intense experience my friends. Epidural or not, you can expect to need some serious cardiovascular stamina to push out a baby. Staying fit with cardio will make this job much easier.
The ACSM does not recommend a specific duration of time for exercise during pregnancy, but 30 minutes minimum is a good place to start. They do recommend non weight bearing exercises like stationary bike and swimming as excellent choices for increasing your fitness level but walking, low-impact aerobics, and jogging are great options too. I try to get at least two, 30 minute cardio sessions a week of walking, elliptical, stair master, or spinning.
In wrapping up let me also encourage you to take good care of your feet. Get fitted for the right athletic shoe. Remember your feet and gait may change as a result of pregnancy and you should be in shoes appropriate for these changes. (I am saying this to myself as I desperately need a new pair of sneakers myself and just keep putting it off.) I find that my feet ache while pregnant if I'm barefoot or in non-cushioned shoes. When I'm not in my running shoes, I am in my Spenco Yumi Sandals. They are wonderfully comfortable.
I hope that my thoughts here are helpful or encouraging to you, regardless if you are pregnant or not. This is a topic I am really passionate about.
Tomorrow I will discuss my nutrition survival guide. Don't forget to enter to win a whole case of coconut water in my giveaway this week.

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