Some of these cover your whole pregnancy journey and into your fourth trimester for your postpartum recovery, e.g.īarre classes that can build strength and posture throughout each trimester. But there are also pregnancy exercise programmes that are available. We’ve mentioned yoga and pilates, which you can do online or in person. What about pregnancy exercise classes for the whole nine months? If you feel up to it, the third trimester can be a good time to focus on cardiovascular and abdominal strength, which helps support your body through labor.īe aware that your center of gravity is changing as your belly grows, so that can mean you lose balance more easily, so avoiding exercise that could lead to a fall is a good idea. Why not try following some online prenatal classes on YouTube?įor example, a 25 minute bodyweight workout using no equipment Doing bicep curls is a great workout to prep your arms for all that extra lifting you’re gonna have to do. Get those arms ready for the baby cuddles and carrying. It works on spinal mobility and strengthening the abdominal muscles that will support your baby belly.Ĭan you do squats while pregnant? Yes, you totally can! In fact, it can be an ideal time to get squatting! Building muscles in your lower body is a great way to protect your back for later in your pregnancy. Preparing your body for posture changes with the pelvic curl. Some exercises you might want to try are: You know your body, so just take each day as it comes and see what appeals. If you’re keen to be active, then cardiovascular activity and strength training as pregnancy exercises are good prep for carrying your pregnancy tummy and, later on, labor. If you’re bursting with energy in the first trimester you might be more up for pilates or hikes than fellow mamas-to-be who struggle with pregnancy nausea. The best pregnancy workout will depend on where you are in your pregnancy and how you’re feeling in general. But this depends on your own situation, so it’s best to check first. If your doctor gives you the ok, then they might suggest around 150 minutes of pregnancy exercises a week (as a guideline, no pressure).Īnd if you’re used to doing more intense workouts, then your doctor may give you the ok to continue for as long as you feel comfortable. Getting your heart rate going by walking, swimming, jogging, and stationary cycling are great during all three trimesters. Contact sports and hot yoga are best avoided during pregnancy.Try to avoid lying flat on your back, especially during your third trimester.Wear a proper sports bra, and also a good pregnancy belly band.Drink a lot of water while working out, and afterwards.Try to get the ok from your healthcare provider if you have questions.What workouts are safe during pregnancy? Good question.Ī few safety tips that are useful to think about: What kinds of exercises are safe during pregnancy? But you can still get nice and sweaty with many of the workouts from pre-pregnancy days, perhaps with some slight changes and/or scaling back on the intensity at times. Those endorphins are good stuff.Īt the same time, your pregnant body is quite different from your “non-pregnant” one. And even when you’re not pregnant, being active can help reduce stress or manage anxiety.
The goal is still to stay healthy, but may be less about fitting into your favorite jeans and more about helping your body to carry your baby and give birth.Īccording to the experts, pregnancy workouts can help mamas-to-be enjoy healthier pregnancies and make labor a little easier.