Should you exercise during pregnancy? Most likely, yes!
In the majority of cases, exercise during pregnancy is both safe and beneficial to mom and baby. If you are healthy and having a normal pregnancy, the American College of Obstetricians & Gynecologists states that it is safe to continue or start regular physical activity.
Talk to your OB/GYN and your physical therapist about your physical activity (or what activities you would like to start). They can help answer any questions and give guidance if modifications are needed later on.
Consistency is a large part of the puzzle when it comes to exercise, especially during pregnancy. With so many changes happening, it can be hard to stick to a routine. To help minimize the burnout and decision-fatigue when it comes to exercise during pregnancy, here are five exercises that are safe and beneficial in every trimester.
Exercise #1: Brisk Walking
The ACOG recommends 150 minutes of moderate intensity cardio activity per week for pregnant women. If you’re just starting out, begin with 5-10 minutes and work your way up to 20-30 minutes on most days. Moderate intensity means that your heartrate is increased, you’re sweating/glistening a bit, and you can still talk to hold a conversation.
Exercise #2: Squats
Squats build strength throughout your lower body while naturally engaging the muscles of your pelvic floor. This is important as your belly grows and places more of a demand on those muscles.
How To Do It: Stand with your feet slightly wider than hip width and lower your buttocks as if sitting in a chair. You can even use an actual chair as your pregnancy progresses for safety and stability purposes.
Squats are infinitely modifiable, no matter your physical fitness level, so they are a perfect exercise to perform during pregnancy.
Exercise #3: Cat-Camel
Modified yoga poses, or prenatal yoga, can be very beneficial during pregnancy to encourage movement and relieve minor aches and pains. Try to participate in classes designed for pregnant women to learn the various modifications needed as your pregnancy progresses. Avoid hot yoga and poses that require you to lie on your back for prolonged periods.
How To Do It: Cat-camel is performed on your hands and knees. Breathe in, dropping your belly towards the ground while lifting your chin. Breathe out and arch your back toward the sky, tucking your chin. Perform this exercise within a comfortable range of motion.
Exercise #4: Bird-Dog
This is an excellent exercise for spinal stability and strengthening. Be aware that your center of gravity and balance will shift as your pregnancy progresses. Move slowly and focus on stablizing through your core.
How To Do It: Start on your hands and knees. If you are just starting, begin by lifting one leg, straightening your knee as if pressing the bottom of your foot to the horizon behind you. Lengthen through your spine and breathe out, remaining stable through your hands and opposite knee. Breathe in as you bring your leg in and repeat with the opposite leg.
Once you feel stable alternating your legs, you can add in the opposite arm, lifting both together as you exhale. Lengthen through your spine and focus on stabilizing through your hand and knee on the ground. Inhale as you lower back down.
Exercise #5: Wall Push-ups
Wall push-ups are a great upper body strengthener to help prepare for all of the lifting necessary after your baby arrives!
How To Do It: Stand a big step away from a wall and place your hands shoulder-height and -width apart on the wall. Lean on your hands and bend your elbows as you bring your chest towards the wall. Push away and exhale back to start. Step closer to the wall to make it easier; step further away to make it harder.
Key Safety Tips:
- Listen to your body: Do not push to the point of exhaustion. If something doesn’t feel right, stop and reassess. Seek guidance from your physical therapist or a trusted healthcare provider when in doubt.
- Stay hydrated: Drink plenty of water before, during and after your workout.
- Avoid overheating: Wear loose, comfortable clothing and exercise in a climate-controlled area with good air flow.
- Modify as needed: As your pregnancy progresses, you may need to modify some exercises. Talk to your physical therapist if you have any questions or need help with modifications.
Every pregnancy is unique. I’d love to help you navigate yours. Reach out to connect and get started on your journey!
In good health,
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