Exercising During Pregnancy – In The Event You Strength Train


Exercise During Pregnancy: Myths vs. Facts (weights, hot yoga, & more!)

Video taken from the channel: HangTightwMarcie


My Pregnant Workout Routine

Video taken from the channel: Milena Ciciotti


Exercises to Do During Pregnancy: Introduction to Safe Practices

Video taken from the channel: Joslin Diabetes Center



Video taken from the channel: Rachel Kathleen



Video taken from the channel: Hanna Öberg


Back and Biceps Workout || Weightlifting While Pregnant

Video taken from the channel: Brittany Lupton



Video taken from the channel: Carly Rowena

Go over your exercise regimen with your doctor or midwife first to make sure it’s okay for you to continue at your current pace while you’re pregnant. Use lighter weights, more reps. To avoid overloading joints already loosened by increased levels of the hormone relaxin during pregnancy, use lighter weights and do more repetitions instead.

If you usually do leg presses with 30 pounds for 8 to 12 repetitions, try 15 pounds. Women should avoid lifting heavy objects while pregnant. However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight.

Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. To lift correctly, bend at your knees — not at your waist. Keep your back as straight as possible. Use your leg muscles to stand, keeping the object close to your body. As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable.

Body mechanics and maintaining proper form with weight lifting are even more important during pregnancy. Non-runners should wait until after baby comes to take up jogging for exercise. And those who haven’t been regularly lifting weights should delay any dead-lift dreams until post-pregnancy. Women should avoid lifting heavy objects while pregnant.

However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight. Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. A.

Like the time I was told that heavy lifting in early pregnancy could trigger a miscarriage, which initially struck a major blow at my self-confidence. But, as a scientist, I’ve remained the skeptic, especially given the utter stigma attached to women and weight training in general. Related Article: 8 Reasons Why Women Should Weight Train. There’s no reason why you should stop lifting weights if you are pregnant. Weights, such as any other physical activity cannot harm your body or your the baby you’re carrying.

You should obviously talk with your doctor first, but there’s actually no reason why you wouldn’t continue the weight lifting training as usual. Weight lifting builds muscle tone and bone strength — both of which will help keep you in top shape during pregnancy. To avoid risking injury, opt for lighter weights with more repetitions (12 to 15), or focus on resistance exercises that use your own body weight or bands, like lunges, squats, crunches and push-ups). 1. Mental Toughness.

Having a baby is hard work. While I agree that pregnancy is a time to slow down, go inward, and meditate, there is also a certain amount of mental toughness you need to have a baby, regardless of the way you deliver. During labor your body is going to do things you didn’t know it could do and feel stuff you didn’t know you could feel. Weight training will help build strength throughout your body to prepare you for carrying more pregnancy weight and to help you deliver.

You can lift free weights and work out on weight machines.

List of related literature:

If you lifted weights regularly before becoming pregnant, you can continue working with light weights.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

In the past, weight lifting in pregnancy was unheard of; however, since women often do not want to give up their prepregnancy routine, they need to learn how to lift weights safely [10].

“Handbook of Nutrition and Pregnancy” by Carol J. Lammi-Keefe, E.A. Reese, Sarah C. Couch, Elliot Philipson
from Handbook of Nutrition and Pregnancy
by Carol J. Lammi-Keefe, E.A. Reese, et. al.
Humana Press, 2008

Thus, it is a safe and effective exercise to start or continue during pregnancy, as long as intensity (e.g., slower cadence, lower bench) and complexity can be adjusted to fitness and skill level as pregnancy progresses.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Moderate exercise during pregnancy has many beneficial effects including a more positive self-image, a decrease in musculoskeletal discomforts during pregnancy, and a more rapid return to prepregnant weight after delivery (ACOG, 2016).

“Introduction to Maternity and Pediatric Nursing E-Book” by Gloria Leifer
from Introduction to Maternity and Pediatric Nursing E-Book
by Gloria Leifer
Elsevier Health Sciences, 2018

Best practice would be to offer advice on safe exercise in pregnancy and on back care and pelvic floor early in pregnancy.

“Tidy's Physiotherapy E-Book” by Stuart Porter
from Tidy’s Physiotherapy E-Book
by Stuart Porter
Elsevier Health Sciences, 2008

All pregnant women should check with their physicians before engaging in any exercise program.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Physical activities that might result in falls or injuries to the abdominal area and exhaustive exercises such as contact sports, heavy weightlifting, or training and participating in competitive events are generally not recommended for pregnant women.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

If you want to stay in shape during pregnancy, you need to lift weights!

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

In addition, vigorous exercise during pregnancy in previously recreational exercisers had no negative effects on gestational age or birth weight (33).

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

The February 2001 issue of the American Journal of Obstetrics and Gynecology reports that moderate exercise helps women deliver healthy-weight babies; however, too little or too much exercise may increase the risk of low birth weights.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I try to stay active ���� I’m 28 weeks pregnant and I HATE MY PREGNANCY BODY I know I should be grateful and I am because so many females struggle to get pregnant or can’t at all before pregnancy I lost 98 pounds in a year and was kinda getting somewhere healthy with my mindset on my body and now being pregnant I gained so much weight that I cry all the time and am miserable I work out as often as I can and I clean my house and that’s a WORK OUT I just want my baby out and in my arms, so I can have my body back I am excited to be a mommy and to have a daughter!

  • I just found out that I’m pregnant, I’ve been walking a lot before I found out.. I’m 4 weeks now, can I continue walking just to not gain too much weight? Everyone stops me. And my morning sickness or any other symptoms haven’t kicked in yet.So I’m very confused..

  • You’re so cute! Also how do you not scratch up your wedding band? I have to take mine off at the gym because I chipped it a little one day while lifting weights:(

  • Thank you for the article. You are an inspiration to us all. Here’s a great way I found to fit to be pregnant. I hope it helps some others.: https://bit.ly/2HzGFT4

  • If you exercise while pregnant, after you give birth will you still gain a lot of weight? I have an eating disorder and I want to look the same as I do now.

  • you are so pretty & you motivate me to workout i wish we could be workout buddies im also 7 weeks pregnant. ���� with my 2nd babes.

  • Um, yeah, this isnt healthy. Why would you do this? Light exercise, sure. Lifting weight at full capacity shows that you do not value either your health or your babies.

  • I guess my main question would be when doing other exercises, do you still hold in your abs to support your low back? Or should you not do that while pregnant?

  • I missed you! �� one of the last videos of yours I watched was back in ‘18 I want to say before I gave birth to my daughter Elina. I’m now almost 6 months pregnant again with our son! Love your content and a believer of the Paleo approach ����

  • I love Your pregnancy belly ❤ I’m pregnant too (23 week) and still get my workouts. Obviusly I have better and worst days, but when i’m on gym I feel so much better.

  • Great video. I’m launching a FREE exercise and wellness programme called The Powerful Pregnancy. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. We’re looking for women who are 12-16 weeks pregnant (Oct 2019) to trial our online classes and give us feedback. If you’re interested, or would like more information contact Jane Wake via janewake.com/contact and subscribe to our YouTube Channel http://www.youtube.com/user/noodlemx?sub_confirmation=1

  • I was still lifting weights a week past my due date and I had people coming up to me to tell me I was going go into premature labor. ��

  • I love all the pregnancy videos! I’m currently getting to that ��37 week mark and I am active, just not in the gym anymore. A lot of walking and stretching. I regret that and wish I did more workouts during my pregnancy. I’m 5’2 and I did gain quite a bit, but it’ll be worth it and Ik what to do after.☺️ Your videos are inspiring and I’m like holy cow, I feel this pregnancy, a lot of sciatic pain & pressure. I feel limited and uncomfortable and I can just imagine how you feel in the tummy pushing that weight. Big huge props to you for staying in the gym and getting it done. I hope the rest of your pregnancy and labor is safe fun and blessed!����������

  • Hi Hanna It’s great that you stay active during pregnancy, it keep you healthy, I workout until the last day of being pregnant, I am 62 and have 4 girls. You also recuperate faster than anybody that didn’t workout during pregnancy. Good for you ��������

  • Milena, I’m just starting to get into eating healthy and going to the gym but it’s hard for me to know what to do once I’m at the gym. This video was great! Will you do one for arms day?

  • Hi I am regular gym goer and lift weights n train all muscles, I found that I am 4 weeks pregnant, what exercise should I avoidnow? can I lift heavy? or train abs?

  • Hi Carly, thank you for the content. Question: I was very fit before pregnancy (I’m a ballerina and was training crossfit too) but for a couple of reasons I decided not to continue training during my first trimester.Now that Im on my second trimester the doctor told me I could do anything I wanted and I feel more confident to resume training. Do you think I could slowly pick up training or these 3 months I stayed inactive (I was just walking which for me is close to nothing) would be like “im starting a new activity”? I feel like I lost a lot of muscle of course but I don’t feel like a beginner… What do you think?

  • Getting pregnant and childbirth are two of life’s greatest miracles. Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.
    It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
    For more information click here

  • I wish the medical industry would focus on Body Fat percentage, instead of BMI. Following BMI is unrealistic for people who lift weights regularly.

  • I feel like women should stop being so obsessed with weight gain/weight loss, especially during pregnancy. Focus on growing your baby and nourishing your body. I’m a naturally very petit and thin woman and I enjoyed eating whatever I wanted, whenever I wanted while I was pregnant, and I didn’t focus on something so trivial and honestly superficial. It’s just so sad how this is all majority of people care about these days. I gained over 70 lbs while pregnant and I’m 7 months post partum and lost it all by not doing much. No regrets here, I actually enjoyed my life and didn’t hyper focus on trying to be skinny while pregnant.

  • First thing first, 10 out of 10 she already worked out before pregnancy. Don’t think you can get pregnant and run out and start
    Lifting weights and running. She is right she was not out trying so.ething new.

  • I started off at 19% body fat, muscular and eating right. But now that I’m pregnant I’m struggling to eat the foods I normally would. Nausea has been a big struggle. Like even seeing a skinless chicken breast makes me nauseous. I still eat lots of fruits and veggies but eating a lot lean protein from animals is hard for me.

  • Love you henna omg your an amazing woman so strong you motivated me now I know that you can workout while being pregnant �� for when I do plan to have another child I won’t have to worry thank you ❤️

  • I’m eating healthy, and walking a lot, but my body seems to gain too mugh weight than normal I’m in my 24week and I already have gained 10 kilos. I’m struggling so much because I don’t see myself much fatter I just have my belly, my legs and arms are pretty much the same witch is pretty weird. Anyone have any tips?

  • I am currently about 16 weeks pregnant with my first healthy pregnancy after a miscarriage 2 years ago when I was 21 years old. I regulary exercise, even when I wasn’t pregnant. I just hope exercise will keep my immunity healthy cause I really fear germs.

  • I couldn’t do anything on my first trimester, I Lost 7kg idk in lbs but its alot and exercising would have been absoluetly terrible. Now I’m on my second trimester 21 weeks (still had lot of nausea in the beginning of 2nd trimester) now I feel super tired but my body feels much better.

  • LOVED this!! I’ve been lifting for like 4-5 years now & when I was pregnant with my first, I’d get stopped ALLLL the time by people asking if I was being safe lol it’s so great seeing you doing these workouts & trying to educate other expecting mamas. I’m now pregnant with my second & really lacking motivation. I’d love to see some more workout vids if you are able to!! ��

  • Omg I used to go to crunch fitness!!!

    Btw: not supposed to do lay on your back, cuts off the baby’s blood flow supposedly. Doctors and personal trainers have informed me through my pregnancy.

  • Just found your channel and I love your faith based content!! �� How old were you when you and your husband got married and when you found out you were pregnant?

  • Hello Carly, do you recommend any online pre and natal course? I am a Physiotherapist and I’m interested in doing this course. Thanks

  • I’m 5 months now, and I would listen to other people telling me to not workout but I wanna pick back up what I used to do before I got pregnant ( calisthenics and running on treadmill, and lifting weights ) is it smart for me to do this? Or should I just do calisthenics and small weight lifting?

  • People view pregnancy as a handicap. Its nuts! I feel so much better and more energetic when I exercise in my pregnancy. I am 6 months now and hitting the gym still feels good. I lift about 40 lb now, I have really dialed it down.

  • What sizes did you get in the leggings and bra? Did you size up from what you would wear if you weren’t pregnant? Trying to figure out what size I should get!

  • I still kept doing crossfit until the end of my 2nd trimester. Now we are no longer able to afford the gym so I do home workouts instead. I still do cycle and sometimes long walks

  • I love his video. I was super active before and I’m active still being 22 weeks, I do it for my baby for my body and for a healthy labour. I think it’s so important to still be active. Of course I know what is too much compared to what I use to do but there’s still so much I can do. It’s funny when people criticize active pregnant women

  • Nutrient dense foods are the best during pregnancy. I always thought of nutrients and protein as the building blocks the baby needs for complete quality development. So you fill up on nutrient dense foods first before you eat anything else.

  • I worked out 6/7 days before I was pregnant and I’m 8 months now and still work out almost everyday. I absolutely love it and I have changed things for my pregnancy work out but I think I feels so good for my body to keep my strength to carry this baby. I’m glad to see more people showing how it’s so good to still stay active in fit during pregnancy. Your BEAUTIFUL btw!!

  • Hello Hanna, I have been watching you for motivation for about a year now and really love all your workouts. Im now pregnant and would love if you could put a playlist together of you working out while pregnant, im sure a lot of women would appreciate this as you inspire so many through all walks of life. Blessings beautiful mamma.

  • What if you didn’t exercise before baby?? Not hating just curious because unlike you I didn’t really exercise before but I still want to be somewhat prepared

  • Ok I’m 3 months pregnant and I was sick and exhausted for the whole pregnancy so far. It has held me back from exercising. So now I feel tired from the smallest activities. Would it be ok for me to pick up free weight exercises? Such as body weight. No added weight. I’m also pregnant with twins. Any help helps!! Thanks in advance!

  • You look great! I worked out in the gym till 35 weeks! Then I had to just take walks and naps because I was just ready to deliver! Haha I highly suggest using a belly wrap afterwards! My waist went right back! Even though I still have about 15-20 pounds to lose it still helped and I have no DR! 3 months PP and I’m definitely getting back at it! Great video! Xoxox

  • I’m not pregnant but even i want to try those exercise myself. You look amazing. I cannot wait to see your routine with the baby. So excited!!!

  • I made a huge mistake a d stopped working out completely when I found I was pregnant, I felt too sick. But i wanna start again, but I’m super weak and loss my muscle, what do I do?:(

  • I used to cycling 30mnt everyday before pregnant. In my first trimester i still hit my RPM and everyone be like “don’t do exercise” etc and i stop exercise and my body feel sick really like tired everytime i woke up, my feet hurt even tho i sleep all the time. And i try to hit my RPM again in my 24th weeks, and ALL THE PAIN IN MY BODY WAS GONE! Thank god exercise and being active remove all the pregnancy problem (i think), and now i’m 30weeks swim 1hr 2 times a week and still cycling 30mnt/day. No swolen body, no nausea. Just drink water and eat healthy

  • Thank you! So many resources just tLk about how to start a program but I workout 6-7 days a week already! I just need to know if I can jump. I want to workout tomorrow.

  • I loved this! I am on my fourth pregnancy, 16 weeks now. Eating healthy, and treats in moderation, so so important! I think its great to encourage women to keep up healthy eating habits as they are able. I once heard someone say that during pregnancy is when we should be eating our very best.:) good luck everyone!

  • I haven’t been exercising for a while now, let’s say, 8 months? I am in 7th week and really really want to start some exercise to stay fit and not to gain way too weight. I also just started to work from home so that’s not helping much. Is there any types of exercise recommended for me? I was thinking about yoga but I find it super boring so not sure about that.

  • Hi mom’s if you want to know facts on how to stay fit and secrets on being fit while being pregnant go to this site ☺️❤️


  • Hanna Jesus………..I don’t know why but I feel like ballin every time I see you. Awesome beautiful thing bringing a child onto the earth ��. I just found out my little baby brother is about to be a dad so hopefully God willing the Lord will send me a woman as fine as you so I can finally be a daddy. Gotta be picky so my kids don’t end up looking hideous. God Bless you mamma and your family as well. Peace love all that good stuff!

  • “Working out pregnant” “no excuses?” You mean no excuses for not showing ur ass? ur addicted to it admit it. Pregnancy is all about baby so set ur values right u attantion…!

  • If I ever worked out in my third trimester my baby would probably just fall out, I could’ve get away with it my first pregnancy but not the other two. Anyway you look great and are an inspiration, maybe I’ll try harder if I ever get to baby nr.4:)

  • I honestly really love Hanna, she’s the reason that I have confidence to go to the gym. Not even my own boyfriend (he is a fitness trainer) could convince me. I respect you from the bottom of my heart!

  • I did buy the fabletics legging and i do love them. Im not pregnant tho lol their prices are good bc workout clothes can be expensive and i cant be spending that much money on that

  • As a mom who lifted her entire pregnancy, (and as an older mom 36 when I gave birth) I can agree with you that you feel so much better while in the gym or working out. It makes delivery and recovery faster and it helps the baby get and be strong!

  • Hanna dear you look amazing with this lovely belly. I’m so proud of you as a woman and definitely inspired by you ����
    wish you all the best
    Kisses from Israel ��

  • How is wearing size small comfy? I was size small. But started showing early like you. Like I clearly had a belly around 10 weeks and I couldn’t wear my size small it felt like it was crushing my belly. Without maternity right now I’m wearing med. and I’m 15 weeks even though it’s a tiny baggy in the thighs

  • I just listed: Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong-and What You Really Need to Know [hardcover] Oster, Emily [Aug 20, 2013], for $19.99 via @amazon https://www.amazon.com/gp/product/1594204756/ref=cx_skuctr_share?smid=A3FYCC14ZQ32MA

  • Thank you for sharing your knowledge! It drives me nuts when people think pregnant women need to rest all the time and not move a muscle. My mom scolded me about exercising and said I shouldn’t take out the trash, reach for things, walk across the parking lot, carry shopping bags…

  • Congratulations on your pregnancy Hanna! I just found your channel because I am a complete newbie in the gym and was looking for videos on correct form. I’m so glad I found your channel. I love your positive and down to earth personality. I just watched your video on going to the gym for the first time and you were saying there not to worry about other people looking at you that everyone is there just to do their own thing. My first experiences with the gym have been mostly exactly that, it feels like 99% of people there don’t care about what you are doing and are just focused on their own thing. However, I had a couple of unpleasant experiences so for with men who were in the 1%. One time a guy just sat on a machine and was just watching me work out and was just grinning like he was amused. He wasn’t even trying to hide it. I just moved to another section of the gym. Then another time, some young guys were just standing in a group and looking at me trying to figure out how to use a machine and how to get into it. I’m sure I looked very funny, especially since I’m older and overweight. After a few minutes, they were all looking at the one guy’s phone and laughing. One guy was mimicking how I looked when I tried to get into a machine. So I’m pretty sure they took video footage and were laughing at that. I couldn’t be 100% certain however. So it’s not like I could just go up to them and accuse them of this. Later that night I was checking social media places where people post gym fail pictures, I was sure they were going to upload it somewhere. I would really love if you could make a video to give advice (especially for us women) on how to handle these kinds of nasty situations and what you can do about it!

  • New subscriber! I’m pregnant too❤️ 22 weeks with #5 (highschool sweethearts and teen parents)! You are literally gorgeous�� We have a channel too!

  • Dear Haana, I am from Croatia. You are woman, future BIG mother with qualits and queen in your work. Generaly you are beautiful. Your baby boy will be NEW ARNOLD and I won’t him health and bless…you are like my best friend Sonja Kustra. She is the most beautiful person in Croatia. Please link this post to show her, because she helped my mother after hemoragia of brain. I am architect but she was my motivation when I was “out” because of my mother. We train together over 10 years, but I have my job but training is my motivation in life. My friend Sonja Kustre is IFBB all alone, and she is TOP. THE MOST BEAUTIFUL PERSON, and I won’t her to have future like you… baby and work, strong and TOP…please look link…she is my mum’s best friend will rules like yours and I won’t here to know! This is my first post in life…that told you all

  • This video really inspired me. Your pregnancy workout, is my regular workout! I got really excited to return to the gym. I fell out of my routine for about a month now. But if you have youtube, school, pregnancy, and everything else to juggle, and you make your physical health a priority, then I can too! I think my biggest “obstacle” is that the gym is always crowded. I go to planet fitness. No matter what time of the day, it’s busy and I have to navigate around others to make sure to get a bench or the machine I need, or the cable accessories that I need. I know it’s a silly excuse, but that really has deterred me from going. It’s busy from 5:00am to 12:00am ��

  • I started working out at 10 weeks pregnant. Half an hour walk and weight training 5-6 times a week.
    I’m almost at 25 weeks now and feel fantastic.
    With my first pregnancy I stoped all activity, ate for 2 and it did me no good. I gained heaps of weight and had so many body aches.
    This time iv’e had morning sickness the whole way through, have had food aversion but working out is something I have stuck to and am so happy I have.

  • So gaining muscle during pregnancy is not possible. I am only lifting 7.5 weights on each arms but increasing my reps each week. I also eat lots of fruit and nuts and trying to up my protein. I don’t like veggies but I do drink them in a shake every morning. I am giving green beans a shot.

  • I couldn’t do the last three months. But doesn’t mean we’re not strong or whatever 3 months pp and I already have most of my body back to muscles again. It’s okay too if you’re pregnant and want to relax…and just enjoy it.

  • You can take pregnacy workout advice from Hope Howard, she has been in your shoes and knows all detailed things you need to know now that you’re carrying your little girl ❤️

  • I love how you look working out pregnant, it is like: ” I workout because this baby is going to come out like a Spartan or I will die “.

  • I’m on my first trimester with frequent nausea and decrease in appetite should I start only after first trismester onwards? Can I also do weight lifting? For arm toning?

  • So Ive been working out for only 3 months. Cardio and strenght training….. Im almost 5 weeks but get really fatiged and tired:( could this change later on? I really want to continue to work out ��

  • I cant believe how little people blog about this, its such a big thing. Its simple really if you pig out and let yourself go in pregnancy you’ll have it to lose once the baby is here. On top of sleep deprivation and all the rest its a massive task to start losing weight, whereas keeping it real and not overindulging does help you after birth. With my first i went back to the exact same i was before, hopefully this pregnancy will be the same.

  • What if you are craving bread? I was on keto and lost 16 pounds so far but I got pregnant. I don’t want to have complications in my pregnancy because I am still in the high weight of 204 lb. I was hoping to be a lot lighter but I am extremely happy to be pregnant cause I had lost three early chemical pregnancies before and I have been trying for 2.5 years for this baby. I just want to keep my weight where it is as much as possible and have no issues such as gestational diabetes or preeclampsia. I am not craving bread yet although I had a sandwich of bred mayo and Tomatoes in between. That is something I craved and it was my first bread since April this year. What to do if I want to make that sandwich again?

  • That’s such a evils thing to say. I have had 2 miscarriages and I have never worked and was not working out. Everyone’s reason for their miscarriage is different. ��

  • You are the True Wonder Woman!! Thanks for all your vidéos!! My husband does your upper body workouts and they rock!! So tough! ��

  • Just purchased two pairs of leggings with your code ���� can you please do a gym playlist video? I would love to know what you find appropriate to listen to during your workouts! Love you!

  • So im 15 weeks and have gave into my craving, I was anorexic and I was aneristic because I hated my body. After not eating for so long when i got pregnant the weight came like that im almost 200 pounds. I’m a d cup and have a ass but I feel like a cow and I want to go back to locking myself in my room and not eating. My fiance is supportive and saids im not fat and that im perfect uk all that shit but he has never been with a big girl and he barely touches me and does not come around as much. I just got happeness again and I feel like im losing it just from gaining weight so I truly hope this helps

  • I just started gymming seriously two months ago, aiming for a beach bod this summer. I started seeing results, my tummy got more defined and then i found out I was pregnant �� you give me so much inspiration and I’m definitely going to keep working out during the pregnancy. Guess beach bod will have to wait ��‍♀️

  • Thank you! I’m finally feeling better at 20 weeks & need to slowly get back to exercising. This quarantine, winter & pregnancy really got me feeling sick & tired of not doing anything. Teaching online at home also made me a lot more sedentary than usual. I can walk outside now that it’s warmer with my dog❤

  • Listening to you talk about creating habits made me suddenly realise how much your English has improved from the very first videos you made (I’m an OG here). As a native English speaker I have such admiration for everyone who learns a second language so fluently

  • What about our body temperature? Hot yoga elevates that, and i was told our body temperature isn’t supposed to go over a certain level, or is that a myth to?

  • For crying out loud! Save your selves some time folksthis ditsy clown doesn’t show any ACTUAL exercises…she just talks and talks and talks…what a waste of time!

    Stupid piece of shit.

  • I love this video, thanks for inspiring me…
    Actually I not speak English daily but you explain this really good, easy to understanding..

  • But is it ok to exercise if I haven’t exercised before? I just want to do it so that I strengthen my back. I have a weak back n have forever been lazy to exercise before

  • that is such a scam company. before anyone signs up… READ the real reviews. im so disappointed that you chose to work with them!

  • Thank you for this! I currently workout and me and my bf are wanting to have a baby �� so this makes me feel better about working out with the baby lol

  • So for those of us with the ‘all or nothing’ personality type….I’m one of the rare folk that did go from 0 to 150% in my workout regime and diet. But, I will say I have superb will power. So I found out I have Celiac so I transformed my diet over night and havent’ gone back. I don’t miss any foods and taught myself how to bake and cook a few years prior so I just used my ability to make whatever I desired in a way that I could enjoy it. As far as workout goes, I have always loved challenge so I decided to pick weight training and body resistance. I hate cardio. Doing vinyasa yoga or power yoga is my cardio or 15 mins of hiit a week lol. I do get bored in life easily with anything. I mean I get so bored I get super depressed and question “Is this all life is? This sucks. This is so boring.” So then I change up everything once a year in my workout regime. I mean all of it. LOL. But I love challenge.l So I’d say unless you love, I mean really love challenging yourself, don’t even attempt to do ‘all or nothing’. I have known dozens of folk who ask me how I ‘do it’ and I told them all of this and they tried it and they just didn’t have the mentality I did and caved. So embrace your uniqueness because having my personality type can be stressful and you will burn out from boredom by just doing everything at once and having nothing else to work towards within that goal you defined for yourself. So THEN, I have to be hyper aware of this and plan ahead ot challenge myself or again…I get bored and depressed LOL. 😉 So cherish finding enjoyment and challenge in the small accomplishments. It’s definitely something i envy in others. But I’ll never be anyone else but myself (also dont’ try to be anything more than yourself ;)). Peace.

  • Love this video! I’m usually a gym-rat but since I became pregnant I’ve been so sleepy! Now that I’m in my second trimester I feel much more energy and I’m ready to get back at it! Finally a workout that will push me back into working out! Thanks so much for the motivation!

  • I love your channel and I love that you are so open about your faith! It is so uplifting to watch your faith videos, I feel the spirit so much! May I ask what version of the Bible you read?

  • Im 7 weeks
    3 pregnancy.
    In my others pregnancy i didn’t care about food and my body and i gained 39 pounds and with the second I was continued fat cause I was got pregnant in the year so with the second i gained 27 pounds.

    And now just gained 4 pounds with 7 weeks but when I had my first appointment last Friday I have 4 more because I was finished to have breakfast, they put me in the scale with clothes and shoes not fair right lol. But I control my weight at home in my scale.
    I remember in my 2 pregnancy in the weeks 7 the belly and my body was big,but now I still skinny.
    I do exercises at home,dumbells, cardio,upper body, full body workouts, bike, dance and do keep busy at home.
    Im not look fat not yet.
    I got 3 year training and I lost 33 pounds. But now I’m pregnant lol.
    I’m trying to continue eating healthy and I have some symptoms like nauseas,heartburn,dizzying.
    I continue eating healthy
    like:meat,salads,veggies, natural juice like green juice made at home,fruits, protein and healthy fat.
    I don’t like to eat sweet,bread and White flour
    for now ������ this the worst for get fat.
    So mommy’s do exercises or walk and remember eat healthy she is right ✅ ������.

  • I couldn’t do Any sports during first trimester. I was So tired, powerless, dizzy, and sick. I tried to workout few times, but after two repetitions I started feeling weak, sick and dizzy. ����
    Now at second trimester I’m feeling lot better. Have to do things slow and take breaks, but at least I’m not sick and tired all the time.

  • Thank you so much for information video I’m definitely a new mom again but bfr I didn’t CrossFit or lift or did any training but your video definitely helped I also have abs and suffer from ptsd anxiety so for me working out is my stress relief so now I’m definitely have all kinds of questions if I should keep doing it and how much i can train and how but please keep these videos for moms like me that want to just continue been healthy and strong for our babies thank you and God bless����������

  • So, the rule of thumb is not to start anything new. What if you were not exercising before pregnancy but now you are feeling the need to start for overall better wellbeing, should that idea be scratched? I also don’t just want to walk. I need more.

  • How can you eat only what benefits the baby when your cravings are all over the place and when you don’t have time to cook your own cookies?! Unreal for some women! I never craved sweet before getting pregnant and now I can’t start my day without a donut or an apple turnover with my coffee. It pisses me off! )) I’m already like 5 pounds heavier than I’m supposed to be following the link you shared. I’m not getting big anywhere except my belly tho so we’ll see in a couple of months.

  • Tip #1 Don’t start something new…
    And what if you are a couch potato. Stay a couch potato? I feel like there has to be a better answer lol

  • Pregnant with #4. Started overweight and I’m already up 20 lbs and 25 weeks. I usually gain 60 per kid… sigh sigh sigh. Hoping this time I won’t gain so much so I can focus on losing the excess weight I never lost with the others.

  • Hey girl! Thanks so much for this video! That chart is amazing!! I always fear that I may be gaining too much weight but my mind’s at ease now �� love the tips! Xoxo,

  • I️ started off with a normal BMI and at 22 weeks I had gained 3 lbs in 3 weeks in between appointments and my OB told me I️ gained too much weight and a pound a week is too much even though multiple sources online say otherwise ��‍♀️

  • I love to see woman training when they’re pregnant. I use to do it when I was pregnant and was the best
    After 2 weeks of the delivery My belly was flat again.Sounds unreal but training and breastfeeding help me like nothing in the world
    Never blame pregnancy
    If you’re not in shape blame
    Till now I still training and I will never ever stop.

  • Hi I am 13 weeks pregnant and I used to exercise a lot almost every day but that was 2 1/2 years ago and I gained a lot of weight during that time. But now that I am pregnant I want to exercise and be healthy for my baby also keep in mind they sent me home from work so now I really do nothing. Any advise on what workouts I can start pretty much as a beginner? Cause I feel like a beginner when I workout now.

  • Hello melina,hope u r well.I goes to gym everyday but now m pregnant what should I do.I m so confused.Plz tell what should be done for first trimester.Thanks

  • The way you are makes me want to be your friend you’re so cool! I have some Lululemon leggings, they haven’t squeezed my tummy yet but you’re encouraging me to buy these cause it looks great and comfy and stretchy

  • Loved your video! I giggled everytime you complained about the heat cause I feeeel youuuu so much, I’m still in the first tri tho. I feel like I’m always being baked in an oven. �� Much love! You got a new subscriber.��

  • Finally gettin gout of my first trimester. I miss working out too! I love how you and your bae workout together and train! That’s so sweet and cute ����. Also super healthy for the two of yours relationship. Thanks for posting!

  • so I have boxing and competing for sometime. I am about two months Iam wondering if bag drills and pad drills is ok? NO contact sparring or anything of that sort. Thanks

  • Girrrl!!! Can you do more pregnancy workouts PLEASE!!! �� This one was ���� and actually helped my backpain!!! Am sharing it with friends this week in the gym, THANK YOU ����

  • Thanks for representing pregnant women in the gym!! Then once you have your child you’ll be representing the ladies whom they have a little baby weight to lose!! Good for you Hanna!!! Wish you well!!✌��

  • I used to do cardio and weights for a long time. I got down to 88kg, but since I’ve had issues, I did tai chi and other like walking. Now I have been pregnant for 13 weeks Tuesday, I may need to modify normal exercises

  • It’s so hard to know what intensity to workout at. I haven’t even worked out because I’m scared I’ll push to hard. I’m used to working out extreme lol. Help. I want to badly workout but have only done light yoga.

  • eBook for pregnancy that covers fitness, supplements and nutrition feel free to check it out. Hope all pregnancies go well!! Link https://payhip.com/b/98kG

  • I didn’t exercise because I didn’t know that I could. I’m pregnant and haven’t exercised for months but before pregnancy I was active and doing a LOT. is it okay to do what I was doing before or get close to that again or is that not a good idea bc I stopped for a few months?

  • Thank you!! I did not workout at all during my first trimester due to feeling exhausted and sick all the time. Now, in my second trimester, I am ready to get back into my happy placethe gym! Praying that staying strong will help with labor and also bouncing back afterward!

  • I’m wanting to start working out again after not working out for nearly 4 months. I am over 3 months pregnant and I want to make sure to work on my fitness in a way that isn’t going to harm the baby in any way. Ok I will do the same sorts of things I used to do but lighter (was lifting heavy and doing stair master and elliptical. I probably won’t do stair master as it’s high intensity).
    Goals: Firm up in the glutes /outer and inner thigh area as well as arms, look and few healthy, not gain excessive weight over pregnancy (stay within the recommended gain)
    I guess I’ll be doing plenty of gluten bridges/lunges and arm workouts with the medium resistance band. 20-30 min a day is good I guess. I wish I could swim right now but really can’t since I don’t have a pool and everything is closed –

  • More videos like this! Good to know that what you’re doing in gym doesn’t hurt the baby! I think it might even easier the delivery when baby comes ���� you’re so inspiring!

  • Why do people say that? Yes you do workout to look good we ALL do, not a big deal! I also disagree that if you’ve never worked out to not start while pregnant that’s idiotic of course you should exercise you don’t have to be crazy weight lifting or power lifting but def don’t sit still, get healthy smh

  • I have always hit the gym, like you the first few months I was so sick I couldn’t go, my question is how do you go without feeling self conscious! Ever since I have been going back I just feel really bad about myself and like I’m definitely not looking my best especially when I can’t do the things I used to do in the gym. (I’m almost 5 months) Any advice or tips on how to get over feeling like this would be great. Thank you!

  • This was very helpful. Before I was pregnant I was small, with a flat stomach… and now I’m 27 weeks and already gained 30 pounds. Now I know, I am able to workout during pregnancy. I just wasn’t sure if it would cause harm to my baby or not. Thank you for the wonderful video ❤️

  • I’m 20 week 5days pregnant and has gained 5 kg so far.��
    My belly is way more bigger than what 20 weeks would look like. I’m worried about my weight. ��
    I add up 2 kg every month I go for monthly check up. ��

  • You are so motivating! Its super awesome what youre doing and I love the way you coach us through your workouts and you mentality on the body and how to know when you are doing excercises properly. Love watching your videos!

  • Hi Guys,

    If anyone is trying to keep fit during their pregnancy or wants to know how, this book had really help me a lot, was very very helpful.
    check it out. 

  • Hi, I am new and I enjoy watching your videos.i also liked watching your gender reveal video. I wanted to say being pregnant is the only time you get to assist God in a miracle! God bless and your glasses look great on you.����������”The joy of the Lord is your strength “

  • I am a muscular person and I have eaten “paleo” my whole life, without even knowing it. (Lean meats, protein..garden grown veggies.) I’m grateful for it because it has helped me immensely, and right now I’m trying to get ready to carry twins for my first pregnancy. (2nd pregnancy technically bc I lost the first one) Thank you for making this video

  • I love your little belly! Getting bigger now! You have such a great figure for pregnancy. Holding it all in your belly! Good job Milena, your going to be the best mum!

  • I just wanted to comment for all the pregnant mamas or new mamas that you shouldn’t feel guilty whether you work out or not and to not worry about your weight gain or bump size. Every women is different and you are carrying a miracle ✨

  • Hi Milena, I’m new to your channel but I’ve got to say I love your videos, although I might not understand how it feels to be married to someone in the military, as a sister in Christ I understand your struggle and will be praying for your life and beautiful family, I am currently pregnant with a baby girl as well though�� pregnant buddies!! but I just wanted to wish you the best for what’s to come in your life and for your family, love you girl best wishes!!

  • Fabletics-nice clothes, horrible business. I don’t know if I’d call it a scam because everything is pretty clear in the membership contract but… it’s pretty sneaky. Charging $50 every month unless you buy something? For what? “Style advice”? Sure you can opt out but if you forget to skip each month between the 1st and 5th, you’re screwed. And they do not make it easy to cancel. I’m still a member because I got fed up with sitting on the phone forever trying to unsubscribe. There are better companies to support…

  • Thanks for sharing! I wish more doctors talked about stuff like this. I have PCOS and started my pregnancy at 195, ended up losing 13 lbs because I got sick in the first trimester. Im now 30wks and haven’t gained weight yet, but I am conscious of what I eat. I follow a low GI diet and it’s been so helpful. I don’t have a lot of the symptoms I did with my first pregnancy and that’s a huge plus in my book!

  • Hello can you please tell me if I can start doing exercise on cross trainer just for 20 or 30 minutesa day to keep fit. I have recently find out that I am pregnant and thinking to get one. I use to do pelvic floor exercises before pregnancy. I am still in my 1st trimester. Thanks in advance.

  • My pregnancy experiences have been this so far: Ive had 2 babies and am presently pregnant with my 3rd little girl. All my pregnancies I ate nutritionally dense foods. I didnt gain any weight until about 20 weeks and then 1 pound per week after. My first i developed preeclampsia and ended up gaining 35 pounds13 of that in 2 weeks. I was induced early. After all the water and swelling went down i was down 4 pounds under my pre pregnancy weight. I always kept my muscle and my absmy core was very strong so my bump was tiny and i didnt show till 7 months and even then still had abs till the last month. After birth my abs came back immediately. I gained 25 pounds with my 2nd this time a normal healthy pregnancy and delivered naturally at 41 weeks. Again i walked out in my prepregnancy clothes with a flat stomach. I never had to work out or try to lose weight after birth because i gained only the pregnancy weight and maintained my fitness throughout. I always focused on getting nutrition in my diet, limitting or avoiding sugar and simple carbs. If i ate carbs it was whole grain unprocessed and only ate that as filler AFTER i satisfied myself with the nutrient dense foods meat, dairy, vegetables, healthy fats etc. I also hiked often, went swimming and would do simple bodyweight workouts once a week like planks and squats pushups and leg lifts. I mostly just tried to stay active and avoid being sedentary. Also I made sure to keep my core strength the TVA muscle strong. It helped with birth making pushing fast and keeping at bay exhaustion. Having a strong core also prevents the back pain from having a big belly. The utetus has a tendon in the back that is attatched to your spine and if you let your belly hang out to much it will put alot of strain on your spine and cause alot of back pain.

  • I really don’t believe you are done work out while you are pregnant
    In India it was like shocking.
    Here our mother and in-law family members gave so much instructions of course because of the love. So gem is definitely not allowed when you are pregnant.

  • As a physical therapist and Pilates trainer may I advise you to watch it doing squats. The pelvic floor is already being taxed by your pregnancy and then it will be again with the birth. Squatting can weaken/stretch pelvic floor muscles even more. Post -pregnancy a weakened stretched pelvic floor leads to leaking when you cough, sneeze etc. For every kid you have that will weaken more. We don’t advise squats for pregnancy.

  • You are so inspiring! You make me want to be pregnant again and do it better! I didn’t work out in my first pregnancy and gained 55 pounds. You are truly setting yourself up for success.

  • Good for her! I understand some women are advised not to do as much when pregnant but I have seen plenty that think they can’t lift a pinky or do anything just because they’re pregnant

  • So on your first point about sticking with your previous routine, I did not exercise before getting pregnant really. It was off and on, not consistent. Would it be safe for me to exercise? Now that I’m in my second trimester I have more energy but the few times I’ve tried working out (mostly do some upper body with weights, squats and elliptical) 10-15 minutes in I find myself too exhausted to continue. After one session I was so shaky and sore in my abdomen, from round ligament pain I’m sure. My abdomen muscles in particular feel very weak and easily become sore, even standing too quickly can cause me pain. I don’t know if I should just push through Or if 10-15 minutes is enough for me personally since I didn’t workout beforehand. I’m afraid of harming myself or my baby. The session where I became weak and shaky after I immediately noticed my baby boy was moving around a lot, he didn’t stop for about 30’minutes which was unusual. I actually worried I had done too much but it was literally only a 15 minute session which is pathetic. Im at a loss of what to do.

    Becoming pregnant was my motivation to be more healthy. I have actually lost 35 pounds while pregnant. I weigh less now at 20 weeks then I did when I first found out! I really would love to add exercise in. The doctors are not concerned with my weight loss either and consider it a good thing. My baby boy is healthy and weighs 13oz at week 20 which is normal:)

  • Hanna ily so much!!!! Literally goals. I want to be hitting the gym still even when pregnant. So glad i found your channel 2 years ago. Im not pregnant but you’re just such an inspiration. Ive been in about out of taking fitness seriously but your videos always motivate me to go back and keep going. Please never stop!!! ��

  • This was so helpful! I’m a gym head and stopped working out completely during my first tri-mester now I’m ready to get back in the gym since I’ve gotten my energy back! ����

  • i really needed this! i haven’t been working out because the first trimester vomiting made me so lazy �� i also felt so weak and i passed out one time because i was so dizzy! but i feel better now transitioning to my second trimester:)

  • Incorporating some moderate aerobic activity, such as walking or swimming, and some flexibility and strengthening work, like yoga, is all any pregnant woman needs. I suggest to buy this ebook, which has the best solution and delivers awesome source of info that a pregnant woman needs(based on fitness before and after pregnancy). This is the link-

  • Love this. Exercising during pregnancy makes it easier for birth and you bounce back faster after you have your bubba. Totally worked for me. Some cant believe how i do it. I only have two kids and they were easy. I went home an hour or 2 after i gave birth. I was so proud of myself and hyping myself up ❤

  • Im 4 weeks pregnant and im so much exhausted. I have hired a personal trainer for weight lifting, but i have no energy.. and im over weight already…:(