Top 12 Pregnancy Workouts for Moms-to-Be

Are you anticipating a new arrival? Congrats! Pregnancy is a wonderful journey, though it may bring some discomforts. Fortunately, working out can significantly help alleviate these issues and promote well-being during this period. In this blog article, we’ll introduce the finest pregnancy exercises that can fortify your muscles and enhance your overall well-being.

12 Top Workouts for Pregnancy

It’s vital to choose exercises that reinforce and sustain your body while reducing any risks during pregnancy. Below are some optimal exercises to incorporate into your prenatal fitness routine:

1. Wall Push-ups

Wall push-ups are an excellent way to target the chest and tricep muscles. To perform wall push-ups:

1. Stand facing a wall with your knees comfortably spaced apart.
2. Position your hands on the wall at shoulder level, slightly wider than shoulder-width apart.
3. Gently bend your elbows, lowering your body until your chin meets the wall.
4. Keep your back straight, then return to the starting stance.
5. Gradually work up to 15 reps.

2. Squats with a Stability Ball

Squatting during pregnancy can help open the pelvis, giving more room for your baby during birth. A stability ball provides support and balance for squats. Here’s how to do it:

1. Stand with feet shoulder-width apart, placing the stability ball against a wall.
2. Lean on the ball as you lower into a squat position.
3. Maintain a straight back with knees aligned with toes.
4. Slowly stand back up.
5. Repeat for 12-15 reps.

3. Leg Elevations

Leg raises effectively strengthen your abdominal muscles, supporting your growing belly. Here’s how to do leg elevations:

1. Lie on your back with arms by your sides.
2. Bend your knees, keeping feet flat on the floor.
3. Slowly lift one leg towards your chest, keeping the other leg bent.
4. Lower the leg back down, then repeat with the other leg.
5. Aim for 10-12 reps per leg.

4. Step-Ups

Step-ups are a low-impact exercise that targets your leg muscles while also providing cardiovascular benefits. To do step-ups:

1. Find a sturdy step or platform.
2. Step one foot onto the platform, followed by the other foot.
3. Step back down, leading with the opposite foot.
4. Repeat for 10-12 repetitions on each leg.

5. Modified Side Plank

The modified side plank is a safe way to engage your core muscles without putting too much pressure on your abdomen. Here’s how to do it:

1. Lie on your side with your elbow directly under your shoulder.
2. Place your top hand on your hip or extend it towards the ceiling.
3. Lift your hips off the ground, forming a straight line from your head to your feet.
4. Hold for 15-30 seconds, then lower your hips back down.
5. Repeat on the other side.

6. Supported V-Sits

V-sits engage your core muscles and help improve your posture. To perform supported V-sits:

1. Sit on the edge of a stable chair or fitness ball.
2. Lean back slightly while keeping your back straight.
3. Lift your knees towards your chest and extend your arms forward.
4. Hold this position for 10-15 seconds, focusing on engaging your abdominal muscles.
5. Lower your feet back down and repeat for a total of 8-10 repetitions.

7. V-Sits on a Balance Trainer

Performing V-sits on a balance trainer adds extra difficulty to your core workout. Here’s how to do it:

1. Sit on top of a balance trainer with knees bent and feet flat.
2. Lean back, balancing on your sit bones while keeping your back straight.
3. Extend legs forward and simultaneously lift your upper body, creating a V shape.
4. Hold for 10-15 seconds, engaging your core muscles.
5. Slowly lower yourself down and repeat for 8-10 reps.

8. Single-Leg V-Sits

Single-leg V-sits are advanced exercises that target your core, hip flexors, and balance. Here’s how to perform them:

1. Sit on the floor with one leg extended and the other bent, foot flat on the floor.
2. Lean back, balancing on your sit bones while keeping your back straight.
3. Lift your extended leg off the ground, reaching towards your toes with your opposite hand.
4. Hold for a few seconds, then lower your leg and repeat on the other side.
5. Aim for 6-8 reps per leg.

9. Seated Row with Resistance Tubing

Seated row utilizing resistance tubing is a safe and efficient method for fortifying your back muscles and enhancing your posture. Here’s the procedure:

1. Position yourself on a chair with legs extended and the resistance tubing firmly secured.
2. Grip the tubing handles with palms facing inward.
3. Draw your elbows backward, bringing your shoulder blades together.
4. Gradually release and duplicate for 10-12 repetitions.

10. Seated Deadlifts with Resistance Tubing

Seated deadlifts using resistance tubing engage your glutes, hamstrings, and lower back muscles. Here’s the method:

1. Sit on a chair with legs extended and the resistance tubing solidly anchored.
2. Hold the tubing handles with palms inward.
3. Bend forward from the hips, maintaining a straight back.
4. Slowly return to the starting position.
5. Set a goal for 10-12 repetitions.

11. Pelvic Curl

The pelvic curl is a mild exercise that aids in strengthening your core and increasing flexibility. Here’s how to execute it:

1. Lie down on your back with knees bent and feet flat on the floor.
2. Gently lift your hips, forming a bridge with your body.
3. Hold for a few moments, then lower your hips gradually.
4. Repeat this movement for 10-12 repetitions.

12. Mermaid Stretch

The mermaid stretch aids in stretching and relieving tension in your side body and hips. Here’s the technique:

1. Sit on the floor with one leg bent, foot planted firmly, and the other leg extended sideways.
2. Reach your arm towards the extended leg, inducing a gentle side stretch.
3. Maintain the position for 15-30 seconds, then alternate sides.

Advantages of Exercise During Pregnancy

Consistent exercise during pregnancy yields numerous benefits for both you and your baby. Some major perks of staying active during this special period include:

1. Enhanced Physical Well-being: Physical activity helps your body adapt to the transformations happening during pregnancy. It alleviates common discomforts such as constipation, bloating, swelling, and back pain. Engaging in physical activity also ameliorates your posture, muscle tone, strength, and endurance.
2. Mood Improvement: Hormonal fluctuations during pregnancy can lead to mood swings. Nonetheless, exercise releases endorphins, natural mood enhancers. Maintaining an active lifestyle can elevate your mood and diminish stress and anxiety.
3. Improved Sleep: Many expectant mothers struggle with sleep due to physical discomfort and hormonal changes. Regular physical activity can enhance sleep quality and reduce insomnia. It’s wise to avoid intense workouts close to bedtime as they can cause overstimulation.
4. Boosted Energy Levels: Surprisingly, staying active can increase your energy during pregnancy. Incorporating exercise into your routine helps counteract fatigue and boosts overall energy levels, enabling you to better handle daily tasks.
5. Prevention and Management of Gestational Diabetes: Gestational diabetes is a common condition in pregnancy, but regular exercise can help prevent or manage it. Physical activity helps regulate blood sugar levels and improves insulin sensitivity, reducing the risk of gestational diabetes.
6. Labor Preparation: Staying fit and active during pregnancy prepares your body for the physical demands of childbirth. Regular exercise strengthens your pelvic floor muscles, crucial during delivery. Additionally, maintaining an active lifestyle enhances physical endurance, making labor more manageable.

Commonly Asked Questions

What positions should you steer clear of while pregnant?

During pregnancy, you should avoid lying flat on your back for prolonged periods, especially after the first trimester, as it can put pressure on significant blood vessels and reduce blood flow to the baby. It’s advised to sleep on your side, preferably the left side, as it boosts blood circulation and minimizes the risk of stillbirth.

Is it safe to perform planks while pregnant?

Yes, practicing planks can be safe during pregnancy if you were routinely doing them before pregnancy and if your healthcare provider approves. It’s crucial to modify the exercise by keeping your knees on the ground or supporting your abdomen with a stability ball. Always pay attention to your body and stop if any discomfort or pain arises.

How much weight is typically gained by 20 weeks of pregnancy?

Weight gain during pregnancy differs among women. Typically, by 20 weeks of pregnancy, you may have gained between 10 to 20 pounds (4.5 to 9 kilograms). However, remember that this is just a general guideline. Consult with your healthcare provider to determine what is healthy and fitting for your unique pregnancy.