Pregnancy workouts may sound daunting, but they are actually very important for expecting mothers. Exercising during pregnancy has many benefits, including enhanced mood, improved sleep, and reduced back pain. Additionally, by strengthening your muscles and improving your endurance, your body will be ready for childbirth and all the literal and figurative heavy lifting you’ll be doing as a new mom. Below are seven simple, fun, and safe pregnancy fitness moves you can try on your own.
7 Pregnancy Workouts For Any Trimester
1. Ballet-Inspired Pregnancy Workout Routine
Ballet-inspired workouts are among the easiest and best exercises for pregnant women as it strengthens your quadriceps, hamstrings, and glutes. Ballet also improves your posture, helping you avoid back pain. It enhances your balance which is often weakened when your body releases the hormone relaxin to make room in your pelvis for your growing fetus.
2. Prenatal Pilates
Even when you’re pregnant, strengthening your core is important. Prenatal Pilates is a pregnancy workout routine that engages your core together with your back and pelvic floor to help you adjust easily to your changing body. Pilates targets the muscles that may be especially weakened or strained by your pregnancy.
Other benefits of this pregnancy fitness workout are improved balance, reduced back pain, and controlled breathing. Relaxed and controlled breathing will be important when you go into labor.
If you enroll in a class, make sure your instructor is skilled in working with pregnant individuals. This ensures your exercise routine will be safe.
One of the best exercises for pregnant women is prenatal yoga. Yoga is a great way to maintain muscle tone and improve your flexibility without straining your joints. It is also very helpful in keeping you centered and fighting off stress.
Despite all its health benefits, it’s hard to work up a sweat with yoga. It’s best to pair it with a more intense cardio workout such as walking or swimming a few times a week.
4. Weight Training
Weight training strengthens your muscles to help with back pain. It also improves your stamina which you will need during labor. Lifting weights is also good practice for all the toy-lifting and baby-carrying you’ll be doing as a new mom.
When weight training, make sure to consult pregnancy fitness professionals and your doctor first. They will help determine the best techniques for you and make sure your routine is safe. Use proper equipment as per your instructor’s suggestions.
Avoid weights that are too heavy. Also, avoid weight training that requires you to lie on your back as the weight of your uterus may interfere with the flow of blood to your baby.
Exercise in moderation. It’s best to have at least two days of rest in between weight training sessions.
Among the benefits of aerobics are a stronger heart and well-toned muscles. Taking aerobics classes specific to pregnant women lets you meet other expecting moms, and you can have a built-in support group through your journey to motherhood.
Having a strong cardiovascular system means you won’t tire easily. You’ll have more energy, not only to accommodate your growing body but also to prepare you for the hectic postpartum life. You’ll also have better posture and a stronger back.
Walking is the best cardio exercise for pregnancy fitness. It’s safe to do even when you’re in your final trimester. No need to buy special equipment.
Brisk walking for 20 to 60 minutes every day or most days of the week is advisable for pregnant women. If you were inactive before pregnancy, begin your daily exercise with a slow walk and gradually build up to a quicker pace.
When walking, make sure you’re wearing comfortable shoes and breathable clothes. Apply sunblock, and stay hydrated. If you’re far along into your pregnancy, you may need to wear a belly support during your walks to ease back pain and maintain your form.
Fitness experts claim swimming to be one of the best and safest pregnancy workouts. It is the ideal pregnancy workout routine because it engages large muscles group (core, back, and limbs) and lets you feel weightless despite your added pounds. It is great cardio and reduces joint swelling together with back pain.
Experts recommend the breaststroke for pregnancy workouts as you don’t need to rotate your torso. You should also stay away from very warm pools, hot tubs, and saunas. Never dive or jump in, as the impact will be harmful to you and the baby.
For easy pregnancy workout, try this routine posted on From Head To Toe channel. It’s an easy, 6-minute workout you can do at home:
Remember, ideal pregnancy workout routines should manage your weight, get your heart pumping, keep you flexible, and prepare your body for the demands of pregnancy and motherhood without causing health problems for you and your baby. While pregnancy workouts are important for your wellness, don’t overdo it. It’s best to get your healthcare professional’s advice before you try out new pregnancy fitness plans.
Do you have other suggestions for how expecting moms can improve their health? Let us know in the comments section below!