5 Simple Exercises You Can Do During Pregnancy
Can I exercise when pregnant?
There has been growing evidence that doing regular pregnancy exercises is an important component of a healthy pregnancy. There are various benefits of exercise during pregnancy for expectant mothers:
Maintain and even improve cardiorespiratory and muscle fitness
Facilitates recovery from labour
Prevents excessive weight gain
Swifter return to pre-pregnancy weight
Boosts mood and increases energy levels
Reduces the risk of associated pregnancy complications like Gestational Diabetes Mellitus, preeclampsia (pregnancy-induced hypertension), lower back pain, urinary incontinence, etc.
Overall, in most cases, exercise during pregnancy is safe. But whether you are an athlete, a regular gym-goer, or beginner, always consult your Obstetrician-Gynaecologist prior to engagement in any exercise programs.
Here are 5 simple exercises you can safely do during pregnancy, making them a great part of your prenatal workout plan:
First trimester
1. Hip Bridges
Lie supine, knees bent, feet planted on the mat, hip-width apart, and close to your gluteal muscles, arms by the side, palms face down. Exhale as you slowly lift your pelvis off the mat, squeeze your glutes together, engage the core, and your chest stays open. Inhale as you bring your pelvis down to the mat.
Repeat 15 times and try to do at least 3 sets.
2. Clamshells
Image source: Physiotec
This is another simple exercise that can be included in your pregnancy workout.
Lie on your side, bend both legs together just a bit forward of the hip, feet together, upper extremities relaxed. Make sure hips are in line with the torso. Begin to lift and lower the upper leg. As you move the top leg, ensure that your hips are stable and do not move back and forth.
Do 3 sets of 15 repetitions per set.
Second to the third trimester
3. Kegels
These are excellent pelvic exercises for pregnancy. To tone and strengthen pelvic floor muscles. You can do it while standing, sitting, or in a supine (lying facing up) position. Tighten your pelvic floor muscles (as if you are holding your pee). Hold the contraction for 2-5 seconds while breathing in and out. Release.
Repeat 10-15 times. Do as often as you can, in the morning and evening.
4. Walking
Walk 3 to 5 times a week. Minimum 30 mins as tolerated.
5. Squats
Image source: How to do Squats (Safely) in Pregnancy? (firstcry.com)
This is an important exercise for pregnant ladies to practice during pregnancy as it helps open and maintain the strength of the pelvic floor muscles and range of motion of the hip joint.
Stand with feet a bit wider than your hips, toes facing forward. Sit your hips back while maintaining knees to 90 degrees, keeping heels and toes on the ground, chest up, shoulders back and straight.
Repeat 15 times and try to do at least 3 sets.
After giving birth, it’s important to gradually get back into exercising. Start with postpartum exercises that help strengthen your core and pelvic floor. Engaging in a post-pregnancy exercise routine can help new mothers regain their strength, improve mood, and support overall well-being. Combining these exercises with others designed for postpartum recovery ensures a holistic approach to maternal fitness. Always consult your doctor before starting any postnatal workout.
Additionally, incorporating pre-natal pilates into your routine can provide great benefits such as improved flexibility, reduced back pain, and better overall strength, which are essential during pregnancy and postpartum recovery. For more information and guidance, you can check out our pre-post natal services here.
Currently pregnant and not sure how to exercise safely? Let our qualified prenatal trainers help you.
If you’re excited and cannot wait to talk to us, feel free to contact us directly at hello@fitfamco.com
This article is written by our personal trainer, Shieryll Raqueno, who specialises in pre and post natal, rehabilitation and reconditioning, functional fitness, weight management, and mobility. She has a Bachelor’s of Science in Physical Therapy and certified in rehab training, fitness nutrition, and exercise prescription for special populations.
Edited by the FITFAMCO Team.