My pregnancies and deliveries differed immensely between training while pregnant versus, not training. My first pregnancy, like I mentioned, I hardly did much at all. I ended up having a c-section with my daughter and gained almost 40lbs. The reason for my c-section was a failure to progress, basically, my body just wasn't ready for labor. I can only speculate but, I'm sure my quasi-sedentary lifestyle at the time had a lot to do with a crappy prolonged 36-hour labor which ended with a c-section. However, my daughter was born healthy and happy so I can't complain.

With my most recent pregnancy, I gained a total of 20lbs. I had zero complications with my pregnancy had a 14-hour labor and successful VBAC delivery with only 30 minutes of pushing. My endurance and strength was so much better and I absolutely attribute my training to that.

• Talk to your OB or midwife about your game plan with regards to training during your pregnancy. There is absolutely no substitute for sound medical advice. I was fortunate enough to have an OB who was so supportive of my training.
• Set realistic goals for your training. For me, it was just making sure I got to the gym at least 3x/week. 
• I cannot stress this last tip enough, LISTEN TO YOUR BODY!! There will be times you don't feel like training and inevitably you will miss a day or two or three... Don't beat yourself up about it. You are, after all, growing a tiny human inside of you.

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I also spoke with Dr. Jennifer Case of Renaissance Periodization she gave us a pretty comprehensive list of do's and dont's. And always consult with your Physician /OBGYN to make sure you have their full permission for all activity while pregnant.

Benefits of exercise while pregnant

Improve circulation

• Prevents painful & uncomfortable swelling
• Improves efficiency of lymphatic system
• Enhances nutrient delivery to maternal and fetal tissues

Improved mood

• Happier and more content
• Decrease incidence of depression

Improve cardiorespiratory and muscle functioning

• May result in an easier pregnancy, labor and delivery

Decrease risk for preeclampsia

• Frequent water breaks 16 ounces every hour of exercise
• Stop exercise when fatigue
• Increased caloric intake to compensate for exercise and pregnancy
• 5-10 minute warmup & 5-10 minute cool down
• Moderate intensity exercise 3-7 days per week for 15 – 30 minutes 
• Should be able to carry on a light conversation during exercise
• Resistance training is recommended
• Target Abdominal muscles Back muscles Pelvic floor muscles
• Focus on Proper breathing during exercise
• 12-15 a repetitions of each exercise ( No 1rm testing)

• Exhaustive exercise
• Contact sports
• Activities with high fall risks or abdominal trauma
• Rapid changes in direction (increased fall risk)
• Full sit ups throughout pregnancy
• Supine position after 3rd month of pregnancy 
• Activity that requires extended motionless standing
• Strenuous exercise during first trimester
• Strenuous exercise during hot, humid weather
• Exercise at altitudes above 6000 feet
• Do not exercise once severely fatigue

Stop all activity and seek medical attention if:

• Shortness of breath
• Vaginal bleeding
• Dizziness
• Headache
• Chest pain
• Amniotic fluid leakage
• Decreased fetal movement
• Significant calf pain, swelling, or muscle weakness