need a legs/lower back regime that involves machine

[shirlene29]

help me out guys...I'm not doing any free weights at the moment because of how unstable my pelvis is...


I'm waitting onn a sacro/illialic belt my ortho suggested to come in (should only be a cpl of days)

but even after...my joints are just too loose to trust myself with anything involving a stability ball, a bosu ball or free weights

so far for machines I've checked out leg presses...which I love anyway and extensions...
what else is there...this is new territory for me...aside from the presses

leg spreader? is this what this thing is called?


my issue is, im approaching 5 mths pregnant and haven't done anything for exercise in about 4 months now...I have spd (google it) with a left side s/i joint prob

I think making my legs and lower back as strong as possible couple with living pilates like its my job for pelvic floor and hitting the pool after every workout to combat any exercise edema is the best course of action.....give me ideas so I'm not bored


hawlp

 

[trex74]

I did a little internet hunting, and saw this article, which looked interesting:

Weight Training while Pregnant

pilates/yoga/dance would all be fun too

 

[shirlene29]

I like the workout at the bottom...

walking is out tho...the spd flares up bad with it..
and a little bit of the info in that article has been debunked..not much tho, but things like heartrate restrictions..and a goal of maintaining rather than improving

thanks trex...I like some of the workout

 

[trex74]

I like the workout at the bottom...

walking is out tho...the spd flares up bad with it..
and a little bit of the info in that article has been debunked..not much tho, but things like heartrate restrictions..and a goal of maintaining rather than improving

thanks trex...I like some of the workout

ya I wasn't really sure about that stuff, but i'm glad some of it looks good.
someone should design machines that adjust to accomodate a pregnant body. Like a leg curl machine that has a rounded place for your stomach to hang. Ok do I just sound ignant now? sorry if that is the case- LOL.

 

[shirlene29]

lol...nah...what was funny is lookin over the machines I was really kind of intimidated because of things like...ok, it looks comfortable once Im in there, but how do i sneak the little belly past THAT to get in..its not even a big belly yet! just a lil in the way..
I'm even finding the rower surprisingly problematic suddenly which breaks my heart.
I wish I could do actual squats too but theres no way


its funny tho if you look around no one really knows what is ok with weights and what isn't....I ran a few things by my dr already and they gave me some new updated info which was handy but its not like most personal trainers have a clue..or they recite the same outdated stuff
then theres the constant peeing! lolol...theres no way I could make it through an actual cardio class

its frustrating

 

[zedhed]

Leg extensions will screw your knees.
Leg extensions will screw your knees.
Leg extensions will screw your knees.
This dam machine should be taken out of every gym and destroyed. They have destroyed more knees then any other excersize known!
Do yourself a big favor and forget these.
Do any kind of squat and you will get much more benefit and be healthy!

 

[nangiggles]

Most exercises I found are kinda like tips at home, nothing with machines or gym
ObGyn/Pregnancy issues: Excersises to help SPD, exercise during pregnancy, exercise after pregnancy

 

[musclemom]

I have a royally fucked up lower back. If I can do it, you should be able to. That being said, baby or no, you can't get around strengthening the front core if you're going to strengthen the lower back.

So, first, hanging knee lifts.

Second, Cable Seated Crunch (BTW, you can go left/center/right/center/left/center/right hitting obliques as well as abs).

Third, seated cable rows.

Fourth, POSSIBLY (and it's not a machine, I know you said machine but I have limited experience with machines) straight leg dead lifts with precision form, very, very light and I'd give yourself time to work up on them.

Nothing where you're hyperextending, your joints are already too loose. You don't want to go beyond a natural ROM. Using your abs is NOT going to hurt or dislodge the baby and activating the glutes/hams is something you're already doing.

 

[shirlene29]

I actually have been keeping up with core and just modified a lot of shit ona ball instead of flat on my back....

and yeah...I kind of agree with the extensions and knees thing

I'm really just tryin to figure out what to replace for things that my center of gravity is complete pooched and not allow myself the chance to hyperextend...

squats are so out its not funny zed, my pelvis is literally separated in at least two spots and squats actually spread the symphysis pubis right now...which hurts like being kicked in the crotch by a horse
...I figured replacing squats with seated leg press would have to do for now


anyone have any experience with hip abductor machines?

 

[nangiggles]

I actually have been keeping up with core and just modified a lot of shit ona ball instead of flat on my back....

and yeah...I kind of agree with the extensions and knees thing

I'm really just tryin to figure out what to replace for things that my center of gravity is complete pooched and not allow myself the chance to hyperextend...

squats are so out its not funny zed, my pelvis is literally separated in at least two spots and squats actually spread the symphysis pubis right now...which hurts like being kicked in the crotch by a horse
...I figured replacing squats with seated leg press would have to do for now


anyone have any experience with hip abductor machines?

You mean these? http://www.exrx.net/AnimatedEx/HipAbductor/CBHipAbduction.gif
I found this:
Hip abductor machines are great. Building strength in your hips will help you overcome postural changes during your pregnancy. Be sure to keep your lower abdominals tight to avoid hyper extending your back, and be cautious if you have sciatic symptoms, such as pain, numbness or tingling in your buttocks and down the back of your legs. (You should see your doctor if you have these symptoms.)

I also found this for when the belly gets too big you can do it at home
http://www.livestrong.com/pregnancy-fitness/

 

[shirlene29]

ya, I liked some of the livestrong site even if some of the stuff seemed uhhh...not very challlenging

your first link is a star wars pwned thingy...lol

 

[trex74]

lol @ count dooku

 

[zedhed]

Dam chika that sounds pretty dam painful. But always keep in mind if it hurts STOP DOING IT RIGHT NOW!
Ok so this a a female thing that needs time to heal I am guessing. Is it possibe to squat light weights/body weight legs together?
Just asking as I dont know anything about all that stuff you talked about.

 

[superqt4u2nv]

Leg extensions will screw your knees.
Leg extensions will screw your knees.
Leg extensions will screw your knees.
This dam machine should be taken out of every gym and destroyed. They have destroyed more knees then any other excersize known!
Do yourself a big favor and forget these.
Do any kind of squat and you will get much more benefit and be healthy!

Squats well pregnant is not a good idea. Leg ext when done correctly with the right weight etc in a steady controled manner are not bad IMO the problem is most people load up the ext and fling there legs about that will fack up a knee for sure.

You might want to check out my leg routine right now http://www.elitefitness.com/forum/w...2011-superqt-sees-her-abs-again-730037-3.html post 45 this is what I am doing tell my ankle is back to 100% not doing anything for calves because of the ankle I could do toe taps with no weight that actually might be a good idea. LOL Anyways for you seated calf raises and single leg standing calf raise maybe hold a db in one hand.

Something like these for calves
http://www.exrx.net/WeightExercises/Gastrocnemius/BWSingleLegCalfRaise.html
or this
http://www.exrx.net/WeightExercises/Gastrocnemius/CBSingleLegCalfRaise.html

 

[williamske]

i call the hip abductor the good girl bad girl machine lol....pushing legs apart 'bad girl' pulling them together 'good girl' lol

 

[superqt4u2nv]

i call the hip abductor the good girl bad girl machine lol....pushing legs apart 'bad girl' pulling them together 'good girl' lol

LMAO I call it the naughty nice machines

 

[shirlene29]

lololol...yeah....track pants for me on the hip abductor machine

I think I officially need a shirt that says oregnant not fat too...getting some pretty weird looks in the gym...and Im pretty sure theyre whats with this womans weird shape/fatty looks

 

[shirlene29]

Squats well pregnant is not a good idea. Leg ext when done correctly with the right weight etc in a steady controled manner are not bad IMO the problem is most people load up the ext and fling there legs about that will fack up a knee for sure.

You might want to check out my leg routine right now http://www.elitefitness.com/forum/w...2011-superqt-sees-her-abs-again-730037-3.html post 45 this is what I am doing tell my ankle is back to 100% not doing anything for calves because of the ankle I could do toe taps with no weight that actually might be a good idea. LOL Anyways for you seated calf raises and single leg standing calf raise maybe hold a db in one hand.

Something like these for calves
Single Leg Calf Raise
or this
Cable Single Leg Calf Raise

thanks for this...I tend to agree with the leg ext/controlled less weight thing
I was investigating seated calf raises yesterday

gonna try and have this fine tuned in about a week
...well the work out if not me anyway.haha


upside...I found a really amazingly simple yoga pose for pelvic realignment that seems to wipe out the pain instantly...so thats really awesome...no more asking my husband to pull my leg...lolol

 

[trex74]

lololol...yeah....track pants for me on the hip abductor machine

I think I officially need a shirt that says oregnant not fat too...getting some pretty weird looks in the gym...and Im pretty sure theyre whats with this womans weird shape/fatty looks

If you Magic Marker'd that on a white Tshirt and wore it to the gym, pretty sure people would be too scared to look at you funny

 

[superqt4u2nv]

thanks for this...I tend to agree with the leg ext/controlled less weight thing
I was investigating seated calf raises yesterday

gonna try and have this fine tuned in about a week
...well the work out if not me anyway.haha


upside...I found a really amazingly simple yoga pose for pelvic realignment that seems to wipe out the pain instantly...so thats really awesome...no more asking my husband to pull my leg...lolol

Yeah yoga is amazing a relaving pain awesome how some poses can make such a big diffrence.

 

[shirlene29]

If you Magic Marker'd that on a white Tshirt and wore it to the gym, pretty sure people would be too scared to look at you funny

lolol...I almost did this tonight ...my husband dug up a white shirt and a sharpie for it...too funny


so, tonight I did..

2000m on the rower/ergo...thats not a lot but more than Ive done in three months
seated leg press
seated calf raises (holy crap! pain!!)
seated leg extensions..careful to set the machine up good to not overextend teh knees
seated leg curls
good girl bad girls..haha...on a side note...some skeevie old guy stayed on an ab machine the entire time I was on both....I told my husband.."if thats what gets the old guy hot...whatever"..he chuckled...pregnant not fat shirt prolly wouldve been handy here
preacher curls..idk why..felt like it cuz the husband was next to the bench
12 laps in the pool

now for a plan for tomorrow
which will include pilates, the rower and the pool...these are every workout constants


I got a sacro belt in today and my leg press increased comfortable by 50 lbs...so that was really awesome
and I was utterly unprepared for the noises my pelvis made while doin the hip abductor machines..BUT, with the sacro belt my pelvis stayed in alignment...so Im really excited about that


I have to remind myself to always breathe for presses tho...not allowed to hold my breath...I hear its bad for fetuses..and the only problem Ive found with lifting during pregnancy

 

[trex74]

lolol...I almost did this tonight ...my husband dug up a white shirt and a sharpie for it...too funny


so, tonight I did..

2000m on the rower/ergo...thats not a lot but more than Ive done in three months
seated leg press
seated calf raises (holy crap! pain!!)
seated leg extensions..careful to set the machine up good to not overextend teh knees
seated leg curls
good girl bad girls..haha...on a side note...some skeevie old guy stayed on an ab machine the entire time I was on both....I told my husband.."if thats what gets the old guy hot...whatever"..he chuckled...pregnant not fat shirt prolly wouldve been handy here
preacher curls..idk why..felt like it cuz the husband was next to the bench
12 laps in the pool

now for a plan for tomorrow
which will include pilates, the rower and the pool...these are every workout constants


I got a sacro belt in today and my leg press increased comfortable by 50 lbs...so that was really awesome
and I was utterly unprepared for the noises my pelvis made while doin the hip abductor machines..BUT, with the sacro belt my pelvis stayed in alignment...so Im really excited about that


I have to remind myself to always breathe for presses tho...not allowed to hold my breath...I hear its bad for fetuses..and the only problem Ive found with lifting during pregnancy

sounds like you got a good workout in
does your pelvis click? what kind of noises does it make?

 

[shirlene29]

makes like weird clicks and then little pops at all the joints (S/I, femurs, SP)...tad bit of grinding too at the femur heads..but Im pretty sure Ive had grinding at the femurs for a few years now

supposedly all normal for now until the relaxin wears off post partum...upside is I guess blood serum levels peak mid pregnancy...so the hormone shouldnt increase and make things worse