It’s important to stay strong and healthy during pregnancy to avoid complications and to promote a good lifestyle for you and your little one. Getting some exercise in can help you with this, but before getting started, make sure you get the green light from your doctor.
Here are some of the benefits of working out while pregnant:
-It leads to lower incidence of preterm birth
-It stops excessive weight gain during pregnancy
-It helps avoid gestational diabetes and preeclampsia
-It’s a great way to maintain physical fitness
-It reduces lower back pain because of your growing tummy
Are you convinced, mama? Exercising has many benefits for you and your baby – give it a try! Before you do, make sure to ask your doctor if you’re allowed to, drink plenty of water before, during, and after your workout, and wear appropriate clothing while you’re at it.
First Trimester Exercises
I know what you’re thinking, mama– working out during the first trimester?! Who even has the time and energy? Well, mama, exercising can actually help give you that boost of energy you need to get through the day and tone you up from head to toe. Do these exercises two to three times, resting as long as you need in between.
Squat and Press
1.) Stand with your feet hip-width apart, holding a dumbbell or wearing weighted bracelets on each hand at shoulder height.
2.) While keeping your chest up and your core engaged, lower into a squat position by keeping your butt back and thighs as close to parallel to the ground as possible.
3.) Using your heels, come back up to standing position as you press the dumbbells or your weighted bracelets overhead.
4.) Repeat 15 times.
Single Arm Row and Tricep Kickback
1.) Have your left foot in front of your right, with your left knee slightly bent and left hand resting on your left thigh.
2.) On your right hand, hold a dumbbell and extend your arm towards the ground.
3.) Row the dumbbell up to chest height while keeping your elbow tucked closely to your side. Then, extend your arm straight behind you.
4.) Reverse the motion back to start position and do 12 reps.
5.) Repeat exercise but put your right foot in front of your left the second time around.
Side Plank Crunch
1.) Begin in a modified side plank position, proposed up on your left hand with your left knee on the ground and your right leg extended out straight. Reach your right arm directly overhead.
2.) Bring your elbow to meet your right knee as you engage your obliques.
3.) Return to start position and repeat and do 12 reps.
4.) Repeat exercise but this time with your right knee on the ground and your left leg extended out straight.
Second Trimester Exercises
In the second trimester, your exercises are meant to strengthen your postural muscles so you stay strong, aligned, and hopefully, pain-free throughout the rest of your pregnancy. Do the exercises two to three times while resting as long as you need between the circuit exercises.
Curl and Press
1.) Stand with feet hip-width apart, holding a dumbbell in each hand at your sides. Keeping your chest tall and core engaged, curl the dumbbells up to shoulder height and press them overhead.
2.) Reverse the motion and repeat.
3.) Do 15 reps.
Bent Over Fly
1.) Stand with your knees bent, holding a dumbbell in each hand with your palms facing each other.
2.) Hinge forward at the waist while keeping your back flat.
3.) Raise both arms to the sides, maintaining a slight bend in the elbows as you squeeze your shoulder blades together.
4.) With control, lower the dumbbells back to starting position.
5.) Do it 15 times
Tricep Push-Ups
1.) On your yoga mat, come down to your hands and knees
2.) Position your hands slightly closer than shoulder-width apart
3.) With arms straight (but your elbows not locked), lower your hips until your body forms a straight line from head to knees.
4.) Keeping your elbows tucked close to your body, lower yourself as close to the ground as possible before pressing back up.
5.) Do 12 reps.
Third Trimester Exercises
At this point in your pregnancy, you need your legs and butt to be stronger than ever not just for you to stay comfortable, but to aid you in delivery and motherhood, too! While these exercises are best down throughout your pregnancy, doing them in the third trimester is extra important. Repeat the exercises two to three times, resting as long as you need between the exercises.
Side Lunges
1.) Standing with your feet together (or at hip-width apart if you need extra support), toes pointed forward and holding a dumbbell in each hand at your sides.
2.) Take a big step to your right with your right foot as you sit back in your hips and extend your left leg straight.
3.) Come back up to standing position, engaging your butt and core.
4.) Do 12 reps on each side.
Side Plank and Leg Lift
1.) Start in a modified side plank position, propped up on your left hand with your left knee on the ground and right leg extended out straight.
2.) Rest your right hand on top of your hip and lift your right leg to hip height as you engage your oblique muscles.
3.) Return to the starting position and repeat.
4.) Do 12 reps on each side.
Plié Squat and Pulse
1.) Stand with feet wider than hip-width apart, toes pointed out. Hold a dumbbell with both hands and arms extended down in front of you.
2.) With your chest tall and your core engaged, lower straight down until your things are as close to parallel to the ground as possible.
3.) Pulse one inch up-, the one inch down, and drive through your heels to come back up to standing position.
4.) Do 15 reps.
If circuit exercising is not for you, prenatal yoga or prenatal pilates are a great way to stay fit and healthy throughout pregnancy. You may also choose to walk or swim, which are good pregnancy-safe cardio workouts you can easily do.
Happy exercising, mama! You got this!
