Are you expecting a bundle of joy? Well, congratulations! We understand that this journey is filled with all manner of emotions, from uncertainty to pleasure. Your body is also changing rapidly to accommodate the growing human inside of you. As a result, you may experience discomforts here and there and sometimes wonder whether you should just sleep the entire pregnancy period.
Such a welcoming idea, considering how exhausting pregnancy can get sometimes. Even then, staying active will yield better results. Throughout your pregnancy, it’s essential to keep moving, and here is everything you need to know about exercising while pregnant.
You may have had a rigorous pre-pregnancy workout plan, but since those two lines showed up, you became hesitant about exercising for fear of hurting your precious baby or straining your body.
If you are in perfect health and your pregnancy is without complications, it is okay to continue with your workout or start regular physical activity if you haven’t (6). Just make sure to discuss your exercise plans with your obstetrician and get their go-ahead.
Exercising during pregnancy is beneficial to you in many ways. Here are some of them (8,2):
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During the first trimester, you should aim to establish good exercising habits and gradually ease into it. Also, remember that the amount of exercise you do will depend on how active you were pre-pregnancy and what your doctor advises.
Here are targeted exercise suggestions to do during your first trimester:
Your pelvic floor muscles are probably the most important muscles to strengthen since it stretches during pregnancy and childbirth. The following exercises are recommended:
Kegel exercise helps strengthen muscles that support abdominal organs such as the vagina, bowel, bladder, and uterus. You need these muscles in top shape to assist during labor and avoid postpartum incontinence (4).
Tip: Relax when doing this exercise. Ensure you are not tightening your thigh, buttock, or stomach muscles.
Caution: Avoid practicing Kegels while you are urinating, as this may weaken your pelvic muscles over time and cause damage to your bladder.
Squats are a great resistance exercise to help build and maintain strength in the hips, pelvic floor muscles, and glutes. When done correctly, squats can help improve your posture and squatting during delivery may help ease the birthing process (14).
Tip: Add more resistance by holding dumbbells in each hand. Don’t worry if you have no weights or bars; your body weight should offer enough resistance.
Caution: Your joints are more fluid and flexible during pregnancy; therefore, don’t squat too low. Just go within your normal range of motion.
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You need to exercise your legs to build strength in your lower body. However, while doing these exercises, avoid movements that may compromise your balance or include a lot of jumping as they put you at risk of falling.
Tip: To increase the intensity of this exercise, pulse the heel of your extended leg before you switch.
Caution: Avoid doing too many reps as you may strain your stomach muscles.
You need a strong core to help carry your pregnancy comfortably. A weak core puts you at risk of severe lower back pain (13). On the other hand, a strong core will help provide much-needed support for the growing baby.
Core exercises that will help you build strength around your midsection include:
Caution: Stop holding position once your body starts sagging. It’s better to stay in position for a short period than to hold on wrongly.
You can hold your position for a few seconds as you work on building your strength. To minimize neck strain, avoid tilting your head to the back or front. Instead, ensure your head is in line with your torso.
Read More: Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine
Cardio exercise helps keep your heart muscles in check and also maintain a healthy weight during pregnancy. In addition, reduced stress and anxiety have also been linked to cardio exercises (11).
Some cardio exercises you can try include:
Jogging is probably the best form of cardio. It is easy to run during your first trimester, especially if you are used to running already. However, you need an okay from your doctor first. If running is too much, walking is a great option as well.
A stationary bike is recommended to reduce the risk of falling and hurting yourself, so go ahead and enroll in that spin class. Nonetheless, ensure you pace yourself to a manageable speed so as not to strain.
As you progress onto the second trimester, your pregnancy will become more noticeable. The changes in your body will become more prominent. You may find it hard to do some of the exercises you did in the first trimester. Although the second trimester usually comes with an energy burst, your growing tummy may limit the kind of exercises you can do.
Your growing pregnancy may start pressing on your pelvic muscles.
Here are some exercises to help keep these muscles strong:
This is also called diaphragmatic breathing (3).
Your growing tummy will need strong leg and abdominal support.
Here are some exercises to strengthen your legs:
This squat variation aims to target your inner glutes and thighs and help open up your hips.
This will help you build strength in your lower body and also improve stability. Before you do this exercise, ensure you get clearance from your doctor.
If the doctor gives you the go-ahead, you can engage in the following cardio exercises. Low impact exercises are preferred at this point as too much jumping may feel uncomfortable.
Here are some exercises you can try:
This is a low-impact variation of jumping jacks. Apart from being a great cardio workout, it also helps strengthen the shoulder, glutes, and transverse abdominus muscles.
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This is a modified full-body burpee tailored to accommodate your growing tummy. This workout raises your heart rate and provides a foundation for you to do the full traditional burpee you would include in your post-pregnancy workout plan.
Here is how to do it:
The third trimester is usually characterized by a protruding belly, reduced energy levels, and general body fatigue. You need to take extra caution when exercising during this home-stretch trimester.
The body changes associated with pregnancy may limit you when it comes to exercise. Your body is pushed to its limit at this point, and activities such as sleeping and walking become challenging. You are constantly exhausted, the trips you make to the loo are countless, and labor and delivery seem like Christmas.
Despite all this, exercise is still an essential part of your routine. In addition, physical activity may help alleviate some of the nasty symptoms you face.
Kegels are still the number one recommended exercise for your pelvic muscles. You can do them standing or sitting down. Avoid lying down on your back. When lying on your back, your entire weight, plus that of your baby, rests on your intestines and vena cava, the main artery that carries blood from your lower body back to the heart. You risk compressing this blood vessel (1).
These exercises are gentle yet work well to strengthen your pelvic muscles. They are also great for your core. Furthermore, yoga will help you sleep better and lessen any stress and anxiety you may feel (5).
Check into a yoga and pilates class that accepts or is geared toward pregnant women. Once there, pace yourself and only do the simple positions to minimize straining. Remember to avoid positions that keep you lying on your back for too long.
All exercises you do in your third trimester should be low impact.
Here are some examples of safe leg exercises to do in this trimester:
It may be challenging to exercise your core with a huge belly, but it’s not impossible.
This is one of the easiest core exercises you can do. Simply get down on all fours, engage your abs, then crawl. As you crawl, your core muscles contract and relax to give you the correct movement pattern. It is a simple, low-impact exercise that you will enjoy doing.
Your heart still needs you to exercise its muscles.
Recommended cardio exercises during the third trimester include:
Swimming is a gentle activity guaranteed to build your aerobic capacity and also exercise heart muscles. This is one of the safest forms of exercise during pregnancy. It is low impact and tones the entire body. A 20-minute swim is enough to get your heart rate up.
Staying fit during pregnancy is necessary not just for you but also for your baby’s overall well-being. Prenatal exercises help ensure that your baby is born at an appropriate size (10). Having a workout plan for pregnancy makes it easier to stay committed to your fitness journey. A fit mum results in a fit, happy baby, so start exercising.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!