Just because you’re pregnant doesn’t mean you have to give up healthy exercise habits! But, at the same time, you have to be careful about what you do. This brings us to the question: What are the safest exercises to do while pregnant? Keep reading for a few suggestions.
Modified Yoga or Pilates
(image via pampers)
Toning and stretching your muscles are great ideas while pregnant, and yoga and Pilates help you do just that. You can also improve your flexibility, focus on your balance, and promote breathing techniques – a win-win-win if you ask us! Look for prenatal-specific classes, as many focus on meditation and relaxation.
Squats
(image via healthline)
The best thing about bodyweight squats is that you can do them throughout your pregnancy. They help strengthen the muscles in your lower body, including the quads, glutes, and hamstrings, which will protect your back as the baby grows.
Kegels
(image via wikihow)
Pelvic floor exercises, also known as Kegels, strengthen the muscles supporting your abdominal organs, including the uterus, vagina, bowel, and bladder. Start by making sure your bladder is empty. Then, get into a comfortable position like the two shown above and squeeze the Kegel muscles. Hold for 5-10 seconds, then relax. Make sure you’re only working on your pelvic muscles. Surrounding muscles in your butt, legs, and abs should be relaxed.
Strength Training
(image via verywell via jose luis pelaez inc/getty images)
If you were strength training before your pregnancy, lifting weights should not be dangerous for you or your baby. But you will have to make some adjustments. For example, most healthcare professionals recommend dropping your lifting weight (you shouldn’t push to the max, as the stress can negatively affect your body). To make up for the lighter load, you can increase reps.
Cardio
Being active while pregnant is important – even walking for 30 minutes a day can do the trick. If you were a runner before your pregnancy, you should be able to continue with it. Cycling is an excellent option as it does not put additional pressure on the joints. Swimming is also beneficial, especially when you are further along in pregnancy, as it supports your weight and is low-impact.
Final Thoughts
There are many ways to safely exercise during pregnancy. However, you should always consult your doctor before exercising while pregnant. What may be safe for one expecting mother may not be for another.