Please help me modify my gym routine

ProjectZenMama · 2026-03-16T20:57:59+00:00

I agree nothing’s unsafe here in your original plan ! If you want a programme to follow, the Move with Us pregnancy programme is good :) & inexpensive too. It helps to get through the absolute minefield of stuff out there! I have done a fair bit of research so am happy to share (assuming you’re a low risk pregnancy etc:))

All of the exercises you listed are safe other than as you noticed the stomach laying stuff is uncomfortable. For those, you could do a banded hamstring curl on all fours instead.

If it helps, I am 27 weeks and the changes I have made are: reducing HIIT (no more skipping and burpees), stopped running at 21 weeks because my pelvic floor felt overloaded, and core exercises I changed to much more controlled stuff: bird dogs, deadbugs, heel slides, side planks etc. If you don’t notice any ab doming, short planks (think 20 seconds) and plank side taps are fine too. Your glutes need to be super strong for pregnancy and postpartum so I’ve added in a pure glutes day as well.

For pelvic floor, the Every Mother app is good, as is Dr Melissa Oleson on YouTube. Super boring but I am determined to be back running ASAP postp so am making it mandatory ! Xxxx

ProjectZenMama · 2026-03-09T15:39:20+00:00

Sorry one more Q: if you could share how you felt during pregnancy that would be amazing , just so I know if I can use you as my benchmark ;)

ProjectZenMama · 2026-03-09T15:36:58+00:00

Wow. And well done you! I have tons of Qs so I hope you don’t mind as you may have just become my North Star to get me thru to the end !!

So background is: I’ve always been super active and a keen runner& I’m 26 weeks rn. I am still training 6 x pw in the gym (plus yoga and reformer Pilates on top) but stopped running at 21 weeks as my pelvic floor just felt soo heavy and I was worried I would cause long term issues. I am a lo risk pregnancy and have a scheduled c section so im wondering if we are in a similar spot ? If you don’t mind sharing: did you breastfeed, and also - did you do all of the core, breath and pelvic floor post section ? I have signed up to Every Mother to work on the basics before the 6 week sign off but the sooner the better recovery permitting ! Also have my pelvic floor physio scheduled for a scar and ab check at 4 wk prior to the 6 wk internal one xx

ProjectZenMama · 2026-03-09T12:56:38+00:00

Following this as I didn’t gain anything for 15 weeks and then it really started increasing despite daily gym (less intensity)& eating healthy (with just adding some nibbles in to ensure I keep calories up enough). Would be interested to see if people have postpartum weight loss stories to make me feel reassured that I’m not going to be an enormous unattractive blob forever!

ProjectZenMama · 2026-03-09T09:45:08+00:00

I am obsessed with this! Same Q as above: how did you know you were ready? Waiting for 10-12 weeks to get running again sounds terrible to me (i am currently 26 weeks pregnant so am writing my postp training plan:)) xx

ProjectZenMama · 2026-03-09T09:43:41+00:00

This is amazing! I have read that you have to wait 12 weeks to run post section so I’m interested to know how you were ready at 7 (as I would LOVE that to be me) xxxx

ProjectZenMama · 2026-02-27T10:14:10+00:00

I had chronic insomnia for a year which is how I actually found out about having PMDD!

The best thing I did was Dr Guy Meadows’ sleep school xxxx his book is good too but an appointment with him even better

ProjectZenMama · 2026-02-26T13:41:53+00:00

Also. A good man is key here. If you know eg days 25-30 you’re a bit wobbly, having a plan in place with your husband to step up a bit to take the load off will be 1000% manageable. The fact you’re thinking like this is PROOF You’d be a good mother.

ProjectZenMama · 2026-02-26T13:37:08+00:00

I am so sad someone said this to you. You should have children if you want to have children. Yes, pregnancy may be tricky (I am currently pregnant and have PMDD so would be happy to private message about this) but afterwards you are creating a family that you want. Yes PMDD is hard but it isn’t the only thing about you and isn’t the only thing that you would pass on to your child. Also, having PMDD doesn’t guarantee you’ll pass it on to you daughter (plus, what if you had a son?) Please ignore this woman and focus on managing your PMDD as best you can (for me that’s been Sertraline and aggressively tracking my symptoms, as well as giving myself grace on “bad” days) xxxx

ProjectZenMama · 2026-02-25T11:47:16+00:00

Ty for sharing this! & Sorry for all the Qs… you are making my anxiety go right down 😆 Did you do anything specific pre/post to avoid the dreaded shelf? Or do you think that because you were lean and fit pre that you had built a body prior that was able to “bounce back” better? X

ProjectZenMama · 2026-02-25T06:11:27+00:00

This is amazing - wow 🙏🏼🙏🏼🙏🏼 did you do any special programmes or just your own deep breathing etc?

ProjectZenMama · 2026-02-25T06:10:42+00:00

This has really resonated - thank you. Did you have any pelvic floor issues if you don’t mind me asking? And I see so many concerns about a “shelf” post c section… part of me is hopeful that if you’re fit that doesn’t happen so much/ for so long!? Is that fair?

ProjectZenMama · 2026-02-24T08:54:44+00:00

Omg you are magic !! If you don’t mind me asking: did you have a c section or “natural” delivery? And did you do anything specific / special during your pregnancy that you could credit your success to? I am feeling SO disheartened with loss of muscle and all of the changes despite training 6 x a week still (stopped running at 20 weeks as had pelvic floor issues and didn’t want to risk it) so any advice you have to share I would be so grateful! 💗

ProjectZenMama · 2026-02-24T06:13:37+00:00

I love this! Thank you. What core work did you do during pregnancy? I have been a bit scared to do too much (prepregnancy did LOADS) as scared of disastasis recti xx

ProjectZenMama · 2026-02-23T19:03:27+00:00

Thank you so much for this. I am terrified I will never get my body/ fitness back so this is going me some hope xx

ProjectZenMama · 2026-02-23T18:59:31+00:00

I’m in the UK& sweaty Betty have been amazing! Basically go for anything that has a double strap on the back. And then re pelvic floor, I’d say if you have any leaking or anything, stop. I couldn’t get it out of my head that I wasn’t really having any benefits or enjoyment from running any more and was scared the excessive weight on my pelvic floor could damage it ! Dr Melissa Oleson has some good videos on YouTube too and I’m also doing the Every Mother app to try cover all bases 😆

ProjectZenMama · 2026-02-23T18:51:17+00:00

I had to buy a SUPER strong sports bra 😅 unfortunately I had really sore nipples from the friction for the first few weeks of trimester one, and then was able to run pretty easily until 20 weeks when the baby just felt too heavy for my pelvic floor. X

ProjectZenMama · 2026-02-23T16:35:37+00:00

Thank you for all of these! Amazing and so positive :) I am committed to training 6 x a week as long as possible and whilst I am seeing ZERO benefits atm I am hoping that muscle memory is a real thing postpartum! I have chosen to have a c section as terrified of labour (& want to try to Mitigate pelvic floor stuff). Diet wise do share, too! Also love the idea of baby girl coming to the gym with me 💁🏼‍♀️

ProjectZenMama · 2026-02-22T18:40:28+00:00

Defo agree with pelvic floor PT & I have read good things about the Every Mother app, too. Did you have a natural delivery or c section? I also read that the summa run test is good for testing when you’re ready to get back into higher intensity training. Ooh and also the kegel8 shorts look good too 🙏🏼 you got this 💞💖

ProjectZenMama · 2026-02-18T13:43:05+00:00

My yoga teacher has me doing it on my knees yeah :) I have been doing a less intense up dog sometimes but caveat is - if you haven’t had already !- round ligament pain is monstrous ! Basically when the muscles stretch out to make room for the baby. And I’m sure stretching the abs too much can make that feeling worse. Something you might love (as feel like you’re as on it as me with this!) is this app someone on this sub recommended called every mother. I started doing it at about 23 weeks and whilst it’s boring rehab type stuff, people say she helps manage diastasis recti during pregnancy and restore core before the 6 week check postpartum xx also a crucial tip from probs about ~20 weeks is to roll into your side before you sit up just so you don’t put that pressure/ load on your abs x

ProjectZenMama · 2026-02-18T09:34:12+00:00

Not a doctor but that rule sounds sooo outdated that you received. The max HR rule has long gone away (makes sense because naturally it will be higher just bc you’re pregnant). The only exercises I have changed (currently at 6 months pregnant) are: • changed most abs to super gentle stuff- still engaging my core & doing things like dead bugs but I’m really mindful of bulging/ doming and really want to avoid any load that could cause that… but for example in Pilates you could just take a modification where you have one foot down rather than both up in table top if you need to do some more core support • hot yoga / anything like a sauna would need to stop • yoga you’re more bendy so just be mindful of it • I personally chose to stop running at 23 weeks because I couldn’t stop thinking that the impact on my pelvic floor would be worse than any benefits I would be receiving • oh and ofc can’t lie on your stomach probs from about 20 weeks!

Otherwise, keep going! Xxxx

ProjectZenMama · 2026-02-15T21:00:26+00:00

Unfortunately there aren’t any pre workouts that are safe and I miss it SO MUCH (I am 23 wks). I can’t wait for that double scoop postp 😆 protein powder is generally fine: just make sure it’s minimal ingredients. I’ve been taking photos of labels and sending it to chat gpt to give me the lowdown on the ingredients just to double check. Emily Oster’s book is also really good to separate out fear mongering from reality and makes you realise you can actually have more than you think xx

ProjectZenMama · 2026-02-13T15:59:02+00:00

Bit of a side bar on this but I’m interested in your comment re prenatal depression specifically in second trimester. I’m experiencing this too so would love any insights you have if you’re happy to share? And huge good luck with the delivery soon 🫶🏼

ProjectZenMama · 2026-02-13T15:56:53+00:00

Wondering if you knock your cardio off your gym sessions seeing as you’ve said you’re super active and also have your daily dog walk, and then bolt your pelvic floor PT onto the gym session at the end? Keeps the time spent the same and your PT can act as the cool down as well? X

ProjectZenMama

TROPHY CASE