Table of Contents
- 1 Get Moving With These Simple Pregnancy Exercises!
- 2 Why Should You Do Exercises During Pregnancy?
- 3 Best Exercises for Pregnant Women
- 4 Tips to Perform Pregnancy Safe Workouts
- 5 Takeaway
Get Moving With These Simple Pregnancy Exercises!
Pregnancy isn’t about sitting still and enjoying food. Indeed, you need to put some time into greater mental and physical fitness.
This doesn’t mean you should become a total fitness fanatic, but you need to acquire a moderate fitness program.
It improves your physical fitness, which benefits your overall health as well. It even regulates the common back pain, body ache, sore ankle, and sleeplessness
Still, you need to be careful when doing pregnancy exercises at home.
Of course, it isn’t just about your body, but your baby.
This article deals with the best exercises for pregnant women and important tips to approach work. First, let’s know why to do it in the first place.
Why Should You Do Exercises During Pregnancy?
A little physical activity is beneficial in every scenario. This includes the pregnancy period as well. Surprisingly, the benefits of exercise during pregnancy are immense.
It even promotes healthy weight gain. According to studies, physically active women probably have an uncomplicated vaginal delivery.
On top of that, the post-delivery period for such females is less complicated.
Moreover, regular workouts strengthen your heart and blood vessels. It even resolves constipation, a major problem during pregnancy. Though most recommend exercise during pregnancy, it is beneficial during the postpartum period also.
It improves your mood while reducing the risk of advancement of deep vein thrombosis. The best exercises for pregnant women benefit both the mother and the child.
Active women during pregnancy are less like to develop gestational diabetes, excessive gestational weight gain, preeclampsia, gestational hypertension, etc.,
Indeed, you should consider staying active during pregnancy. To help you out planning your workout schedule, let’s share some top workouts.
Best Exercises for Pregnant Women
Staying active is important for pregnant movement. It improves your overall fitness during pregnancy while benefiting delivery as well as the postpartum period.
Let’s explore the best workouts for pregnant women…
#1. Static Lunge
The lunge variation is the best exercise to do during pregnancy. It requires movement of your legs while adequate balance.
Women with any pelvic girdle pain should avoid pregnant exercise for easy delivery.
Here’s how to do a static lunge.
- Begin by taking a big step forward in a standing position. You should keep your feet at the hip with distance.
- You need to get into a lunge posture. Your forward knee should be at 90 degrees to the ground. Meanwhile, your leg behind should lay on the ground
Recommendation: Do at least 8 to 10 reps.
Regression: Don’t drop your leg excessively.
Progression: Do more reps or add weights using books.
#2. Sit to Stand
It is a very simple exercise that is good for pregnant woman. You just require a chair to perform the workout. Surprisingly, it is the best exercise in pregnancy 1st trimester,
Here’s how to perform sit-to-stand.
- Put a chair behind you. At a small step away, stand keeping your feet hip-width apart. Your hands should be straight in front of your parallel to the ground.
- Slowly bend your knees until your hip touches the chair. Don’t rest your body weight on it.
- Now, push yourself up into the initial posture.
Recommendation: Do at least 8 to 10 reps.
Regression: Use a cushion if you are unable to squat down on the chair.
Progression: Use books as weights or do more reps.
#3. Side Lying Leg Raise
If you don’t like much movement, this pregnancy work is just for you. Using a yoga mat, you can do the exercise lying on the ground.
Here’s how to side lying leg raise.
- Lay on your side on a yoga mat. Tilt your bottom knee for balance.
- You should lift your top leg slowly keeping your knee aligned. Contract your glute to bring it down to rest.
- Do the same move on another side.
Recommendation: Perform 12 to 15 reps.
Regression: Do the exercise while standing.
Progression: Keep your leg in the air for 2 seconds before you bring it to rest.
#4. Kick Backs
One of the pregnancy-safe exercises first trimester requires the support of the wall. You need to do it slowly. It works on your glutes and legs.
Here’s how to do kickbacks.
- Stand facing a wall for support. You can use any other thing for support.
- Begin with a pelvic tilt. Contract your glute. Keep your straight leg and extend it backward away from the wall.
- Return to the initial position.
Recommendation: Perform 10-12 reps. Switch your legs.
Regression: Do fewer reps.
Progression: Hold the position for more than 3 seconds.
#5. Raised Push-Ups
No workout program is complete without push-ups. Even a push-up variation is a recommended exercise for pregnant woman.
Here’s how to do raised push-ups.
- You can hold the support with your forearm keeping it straight. Meanwhile, your whole body should slope keeping your knees straight and toes tight.
- Push up your body to do the move. Slowly bring your chest down to the support as much as possible. Hold the position.
- Return to initial posture.
Recommendation: Do at least 8 to 10 reps.
Regression: Stand closer to the support you are using.
Progression: Use a lower surface to perform the pregnancy exercise.
#6. Hip Thrust
The hip thrust is one of the best pregnancy exercises at home. However, you would require support to perform the workout. It can be a couch, bed, or counter.
Here’s how to do hip thrust.
- Keep your upper body on the support you use. Cross your arms. Your legs should be more than hip distance creating a boat-like shape with your torso.
- Perform a pelvic tilt using heels and thrusting your hips to the ceiling.
- Return to the initial position slowly.
Recommendation: Perform at least 8-10 repetitions.
Regression: Do fewer reps. don’t raise your hips high.
Progression: Do more reps. or, stay in the challenging posture for a bit longer.
#7. 4 -Point Arm Raises
The workout requires you to get on your fours. If you aren’t comfortable getting into the posture, you can avoid the exercise in the first place.
Here’s how to do 4-point arm raises.
- Get onto your fours on a yoga mat. Keep your knees stable and arms straight.
- Now, raise one arm in the air keeping it straight for a couple of seconds. You should feel the stretch.
- Slowly lower your arm down to get into the initial posture.
Recommendation: Perform at least 10-12 reps. Switch your arms to do on both sides.
Regression: Do fewer repetitions.
Progression: Do more reps or add weights.
#8. Wall Slides/Snow Angels
The pregnancy work is very simple to perform. Again, you would require support to perform the move. You can use a wall to do the move.
Here’s how to do wall slides or snow angels.
- Stand almost 30 cm away from the wall. Lean onto it keeping your arms on your sides and elbows against the wall making a right angle.
- Now, slide your arms up the wall.
- Return your arms to your initial posture.
Recommendation: Perform 10 to 12 reps.
Regression: Lessen your range of position.
Progression: Do more reps or add some weights like cans or books.
#9. Pelvic Floor Breathing Exercise
The pregnancy workout is very simple to perform. It relaxes your mind and body and reduces mood swings and anxiety.
Here’s how to do a pelvic floor breathing exercises.
- Begin in a relaxed seated position keeping your legs uncrossed.
- Keep a hand on your chest and another one on your belly.
- When you inhale feel your stomach and chest swell while your perineum relaxes.
- When you exhale, feel your stomach and rib cage shrink. Imagine lifting your pelvic upward like drawing the anus and walls of the vagina upwards.
Recommendation: Do at least 8 to 10 reps.
Regression: Reduce your reps.
Progression: Extend your reps.
#10. Arm Circles
Arm circles are another best exercises for pregnant women focusing on their arms. You should perform it slowly to prevent injury.
Here’s how to do arm circles.
- Begin in a standing position. Keep your arms straight on both sides.
- Make circles with your arms. Do 20 forward reps. Do 20 backward reps.
- During the exercise, your shoulder muscle and back muscles would engage.
Recommendation: Perform 20 forward reps and 20 backward reps.
Regression: Do fewer reps
Progression: Do more reps or use soup cans to add weight.
These were some of the exercises that are recommended during pregnancy. You can perform them regularly to improve your fitness level. Indeed, it would benefit your physical as well as mental well-being.
Not only does it improve your bodily health, but it even benefits your baby. Let’s know some tips to perform the best exercises for pregnant women.
Tips to Perform Pregnancy Safe Workouts
Fitness is a crucial part of the lifestyle. It is important to maintain a certain level of fitness during pregnancy as well. However, this doesn’t mean you shouldn’t consider the precautions.
Here’s a list of tips for pregnancy safe workouts.
Pro fitness freak! Don’t Take It Fast
Perform exercises that are good for pregnant women. So, if you were a fitness enthusiast, it doesn’t provide a license to go overboard. You should be active regularly but in a controlled manner.
Beginners Go Slow
In general, beginners experience sore muscles, body pain, and more issue. In the case of pregnancy, you will find it tough to deal with initial workout symptoms.
So, go slow initially, as you get comfortable extend your workouts.
Time For Warm Up and Cool Down
You should perform the best exercises for pregnant women with full zeal. However, you should have proper time for warm-up before the workout begins. It helps increase circulation reducing the risk of injury.
In between exercises, you should have time to cool down. It helps relax your body.
Don’t go for steam rooms, saunas, and hot tubs. A to-be mom’s body temp should not increase more than 1.5degree Fahrenheit. For long workout sessions, perform in an air-conditioned room.
Know When It Is Going Wrong
In case, you experience calf pain, muscle weakness, or swelling, don’t go ahead. First, know why you have these symptoms by asking your doctors.
If you also face light-headedness, bleeding, etc., consult with your doctor immediately.
Hear What Your Body Says
You don’t have to train until your fail. Your pregnancy isn’t about jacking muscle or building strength. Instead, it is a moderate workout program to keep you active and your baby healthy.
So, listen to your body to stop before exhaustion points.
Avoid Certain Workouts
Not all workouts are for pregnant women. You need to know the exercises to avoid during pregnancy.
These include bouncing, full sit-ups, deep flexing, jumping, double leg lifts pulling, and more.
Keep Off Your Back
You need to avoid exercises requiring you to lay flat on your back or, movements wanting you to stand still with prolonged moves after 3 mount.
Your expanding uterus can limit circulation by compressing blood vessels.
HIIT or workout sessions lasting more than 45 minutes can drop blood sugar levels. Thus, you should enjoy a light protein carb snack pre or post-workout.
You lose a full glass of water for every 30 minutes workout. So, you should stay hydrated when performing the best exercises for pregnant women. Drink water, smoothies, juices, and shakes to improve your hydration.
When it comes to a pregnancy workout plan, motivation is the key. Perform exercises that interest you and engage you. You can also rely on other sources of motivation to maintain an active lifestyle.
To perform an active and engaging session, you should wear loose clothes. Ensure you wear breathable stretching clothes. Wear a sports bra supporting your boobs without pressing them. You can even replace your sneakers to reduce the risk of injuries.
You need to know which exercises are good for a pregnant woman.Most importantly, you should know how to approach the workout program. Of course, being hard on yourself won’t be good for your body as well as for your baby.
Follow the above-shared tips to initiate your fitness journey during pregnancy.
We all know how many complications women face while going through that Pregnancy phase. That’s why it’s important to know how regular exercise can be beneficial for you during pregnancy.
It benefits your overall health. On top of that, it even makes delivery easier. Thus, some women specifically look for pregnant exercise for easy delivery.
Though the workouts focus on improving your pregnancy period, they even benefit your postpartum duration. They improve your mood, activeness, and energy.
So, adding a workout program to your routine is very necessary.