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Staying active during pregnancy is one of the best things you can do for yourself and your baby. Regular exercise can help boost your mood, improve sleep, increase your energy, and even prepare your body for labour and delivery. However, choosing the right exercises is important to ensure both you and your baby stay safe.
Let’s explore 10 of the best prenatal exercises that will help you stay fit, flexible, and strong throughout your pregnancy.
1. Walking: Your Easiest Go-To Exercise
If you’re looking for an easy, low-impact exercise that you can start right away, walking is the perfect option. Walking keeps your heart strong, improves circulation, and can even help relieve some common pregnancy symptoms like bloating and constipation. Plus, you don’t need any special equipment — just a pair of comfortable shoes!
Why It’s Great: Walking helps keep you active without putting too much strain on your joints or muscles, making it ideal for all stages of pregnancy.
Tip: Aim for 30 minutes of walking each day. You can break it up into shorter walks if that’s more comfortable. Be sure to walk on even surfaces and wear supportive shoes to reduce the risk of injury.
2. Prenatal Yoga: Stretching for Strength and Relaxation
Prenatal yoga is specifically designed for pregnant women and focuses on gentle stretching, breathing exercises, and relaxation techniques. It can help relieve tension in the body, improve flexibility, and promote mental calmness, which is especially helpful during pregnancy.
Why It’s Great: Yoga strengthens your muscles, improves your posture, and reduces common pregnancy aches and pains, like lower back discomfort.
Tip: Be sure to attend prenatal-specific yoga classes, as regular yoga may include poses that aren’t safe for pregnant women. Avoid poses that involve lying on your back for extended periods, especially in the second and third trimesters.
3. Swimming: Full-Body Conditioning Without the Weight
Swimming is one of the best full-body workouts you can do while pregnant. The buoyancy of the water supports your growing belly, easing pressure on your joints and allowing for gentle but effective movement. Plus, swimming keeps you cool, which can be a nice relief, especially in the later months.
Why It’s Great: Swimming works almost every muscle in your body, builds endurance, and improves cardiovascular health without any impact on your joints.
Tip: Stick to swimming strokes that feel most comfortable. Breaststroke and backstroke are great choices, as they don’t require twisting or heavy pressure on the abdomen. Always check with your doctor before diving in, especially if you have a high-risk pregnancy.
4. Pelvic Tilts: Strengthening Your Core
Pelvic tilts are a simple yet effective exercise to strengthen your core and relieve back pain. This exercise helps improve your posture and can make labour easier by aligning your pelvis properly.
Why It’s Great: Strengthening your core helps support your growing belly and reduces the strain on your back, which can be a lifesaver as your pregnancy progresses.
Tip: Get on your hands and knees, then slowly tilt your pelvis up and down, like a gentle rocking motion. Breathe deeply as you move, and avoid overextending your back.
5. Stationary Cycling: Low-Impact Cardio
If you enjoy cycling but are worried about balance as your pregnancy progresses, stationary cycling is an excellent alternative. Cycling keeps your heart rate up without putting too much pressure on your joints, and you won’t have to worry about losing your balance as your belly grows.
Why It’s Great: Stationary cycling provides a great cardiovascular workout without the risk of falls or injury, making it perfect for staying active in a controlled environment.
Tip: Adjust the seat and handlebars to a position that’s comfortable for your growing belly. Aim for 20-30 minutes of cycling, three to four times a week.
6. Bodyweight Squats: Strengthening Your Legs and Pelvic Floor
Squats are one of the best exercises for strengthening the legs, hips, and pelvic floor muscles. Strong legs can help you support your growing belly, and a strong pelvic floor can make delivery easier and aid in postpartum recovery.
Why It’s Great: Squats are a functional exercise that builds strength in the muscles you use every day — from lifting your baby to getting up from the couch.
Tip: Stand with your feet hip-width apart and lower your hips as if you’re sitting in a chair. Keep your back straight, and make sure your knees don’t extend beyond your toes. Hold the position for a few seconds, then slowly rise back up. You can use a chair or wall for support if needed.
7. Kegel Exercises: Supporting Your Pelvic Floor
Kegels are one of the most beneficial exercises for pregnant women. They strengthen the pelvic floor muscles, which support your uterus, bladder, and bowels. Strong pelvic floor muscles can reduce your chances of developing incontinence during and after pregnancy and help you during labour.
Why It’s Great: Kegels can be done anywhere and at any time, making them an easy addition to your daily routine.
Tip: To do Kegels, contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for five seconds, then relax for five seconds. Aim for 10-15 reps, three times a day.
8. Modified Planks: Core Strength Without Pressure
Planks are a fantastic way to strengthen your core without the need for crunches, which are not recommended during pregnancy. However, as your belly grows, it’s important to modify the plank to avoid putting too much pressure on your abdomen.
Why It’s Great: A strong core helps support your spine and improves posture, reducing back pain and discomfort.
Tip: Instead of a full plank, try a modified plank on your knees. Keep your body in a straight line from your shoulders to your knees, and hold the position for as long as feels comfortable. You can also do planks on an elevated surface like a chair or countertop for additional support.
9. Side-Lying Leg Lifts: Targeting Your Hips and Thighs
Side-lying leg lifts are a gentle way to strengthen the muscles in your hips, thighs, and glutes. This exercise can improve stability and balance as your body changes, and it’s easy to do even in the later stages of pregnancy.
Why It’s Great: Strengthening the muscles around your hips can help support your lower back and pelvis, reducing pain and discomfort as your baby grows.
Tip: Lie on your side with your legs straight. Lift the top leg slowly, then lower it back down with control. Repeat 10-15 times on each side. You can bend the bottom leg slightly for added support.
10. Prenatal Barre: Combining Strength and Flexibility
Barre workouts combine elements of ballet, yoga, and Pilates to provide a low-impact, full-body workout. Prenatal barre classes are specifically designed to keep pregnant women strong and flexible, focusing on building strength in the legs, core, and arms while improving balance and posture.
Why It’s Great: Barre helps tone your muscles without the need for heavy weights or high-impact movements, making it safe and effective throughout pregnancy.
Tip: If you’re new to barre, look for prenatal-specific classes, either online or in-person, to ensure the movements are tailored to your needs. If something feels uncomfortable, don’t hesitate to modify or skip the movement.
Safety Tips for Exercising During Pregnancy
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Consult Your Doctor First: Always check with your healthcare provider before starting or continuing any exercise routine during pregnancy, especially if you have any complications or concerns.
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Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.
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Listen to Your Body: If something feels uncomfortable or painful, stop and modify the exercise. Pregnancy is not the time to push through pain.
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Avoid High-Impact or Dangerous Activities: Activities like contact sports, skiing, or anything with a risk of falling should be avoided during pregnancy.
