Pregnancy Workouts: Staying Strong and Active for Two

You’ll probably never forget the thrill (or pure terror) you felt when you saw those two blue or pink lines appear. And now that you’re pregnant, you may be thinking about what needs to change and what may remain constant. 

What’s the good news? Staying active is at the top of the list of things to retain for the next nine months. Whether you’re looking to maintain your current pregnancy workouts or start a new exercise routine, we’ve got you covered. From cardio and weight training to stretches and walking, here’s everything you need to know to keep healthy while pregnant.

Exercises for the First Trimester – Pregnancy Workouts

The first three months of pregnancy can be a rollercoaster of emotions. From euphoria and pure excitement to concern, worry, and even terror when, you realize you’re in charge of feeding, growing, and keeping this small soon-to-be human safe and healthy.

Incorporating effective pregnancy workouts can help manage these emotions and keep you physically strong. Here are some exercises to consider:

Pelvic Brace

1. Lie on your back, with your knees bent and feet on the ground, approximately hip-width apart.
2. Adjust your pelvis and lower back to a “neutral” position. To find this, ensure that you are resting on the back of your pelvis and leaving a small space in your lower back.
3. Inhale, then exhale to conduct a Kegel contraction by gently closing the urethra, vagina, and anus. As you perform this contraction, observe how your lower abdominal muscles respond.
4. Use the Kegel to slightly draw in the lower abs. Inhale, relax the abdominals and pelvic floor, then exhale and repeat the contraction.
5. Try to do 2 sets of 8 to 15 repetitions of 3- to 5-second holds at least once a day.

Kneeling Pushups

1. Lie gently on your stomach, then push up with your hands and knees, keeping your knees behind your hips.
2. Pull in your abs (the pelvic brace), then slowly lower your chest while inhaling.
3. Exhale as you press back up.
4. Begin with 6 to 10 reps and progressively increase to 20 to 24.

Squats

The first trimester is also a good time to start squatting! If you have access to a gym, you can use the leg press machine. Squats, especially bodyweight squats, can be performed throughout your pregnancy.

1. Stand in front of a couch, back facing it. Begin with feet somewhat wider than hip-width apart. Use the sofa as a guide to maintain good form.
2. Squat down as if you’re about to sit on the couch, but get back up as soon as your thighs touch it.
3. Take 5 seconds to descend and 3 seconds to ascend.
4. Exhale as you kneel and inhale as you stand.
5. Do two sets of 15 to 20 reps.

Exercises for the Second Trimester – Pregnancy Workouts

Once you accept that you’re in this for the long haul, you may have a sense of peace and even an increase in energy over the next several weeks. Many women report feeling their best during this trimester, making it an ideal time to focus on your pregnancy workouts and establish a consistent routine.

Incline Pushups

1. Stand facing a ledge or railing with your hands shoulder-width apart on the surface.
2. Step back into a standing plank position, keeping your back straight.
3. Bend your arms and carefully lower your chest to the railing or ledge.
4. Straighten your arms to get back to the beginning position. This exercise is perfect for pregnancy workouts as it strengthens your upper body without putting too much strain on your core. 
5. Perform two sets of ten to twelve repetitions.

Hip Flexor And Quadriceps Stretch

1. Assume a half-kneeling position on the floor. Place your right knee on the ground and your left foot flat in front of you.
2. Maintain a tall stance while lunging toward your left foot until you feel a stretch at the front of your right hip and thigh. This stretch is a great addition to your pregnancy workouts, helping to maintain flexibility and reduce discomfort.
3. Hold the position for 30 seconds, then ease off and repeat twice more.
4. Reverse the sides and repeat.

Side-Lying Leg Lifts

1. Lie on your right side, both knees bent and piled on top of each other.
2. Lift your right side off the floor, leaving a little gap between your waist and the floor. This will also level your pelvis.
3. Straighten your left leg and tilt it slightly in front of you. Rotate your hips so that your toes point down to the floor. This exercise targets your lower body and core, making it an excellent choice for pregnancy workouts.
4. Exhale for around 3 seconds as you lift your leg, then inhale for 3 seconds as you lower it. As you elevate your leg, keep the small gap you established between your waist and the floor in mind.
5. Perform two sets of eight to fifteen repetitions on each side.

Exercises for the Third Trimester 

During the third trimester, your body may naturally slow down, if not come to an abrupt halt, as it prepares for labor and childbirth. This is an excellent time to focus on pregnancy workouts that emphasize cardiovascular activity while maintaining mobility and belly strength.

• Walking
• Swimming
• Prenatal yoga
• Pilates
• Pelvic floor exercises
• Bodyweight moves

For safety reasons, avoid any exercise that puts you at risk of falling. Because your center of gravity changes on a regular basis, it’s best to avoid exercises that induce a loss of balance, resulting in a fall and possible abdominal impact that could harm your baby.

Cardio for All Three Trimesters

Walking, swimming, jogging, and stationary cycling are popular cardiovascular exercises that can be safely incorporated into your pregnancy workouts throughout the three trimesters. Unless your doctor has advised you to change your physical activity, the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans say to do at least 150 minutes of moderate-intensity aerobic activity each week. If you are used to vigorous-intensity exercises like jogging or have a high level of fitness, the ACOG says you can continue them throughout pregnancy with your doctor’s approval.

Benefits of Exercising while Pregnant

If you’ve always thought of exercise as a way to fit into a smaller pair of jeans, now that you’re pregnant, it might be time to reassess your perspective and priorities. Pregnancy workouts offer numerous benefits beyond just physical appearance.

According to the American College of Obstetricians and Gynecologists, exercising during pregnancy can reduce the likelihood of:

• Premature birth
• caesarean birth
• Excess weight gain
• Gestational diabetes or hypertension diseases such as preeclampsia.
• Lower birth weight.

Additionally, pregnancy workouts are a great way to:

• Maintain physical fitness.
• Reduce low back pain (hello, expanding stomach!)
• Manage symptoms of sadness and anxiety.
• Reduce stress and promote postpartum healing.

Throughout each trimester, certain activities can be safely incorporated into your pregnancy workouts to help your body adjust to physical changes and prepare for an easier return to activity after childbirth. Emphasize the shift in focus to core and pelvic floor awareness, which can help you establish a stronger core-based connection before significant changes occur.

Safety Tips for Exercises while Pregnant

When it comes to pregnancy workouts, there aren’t many activities that should be excluded from your regular routine. While most workouts can be done throughout the three trimesters, tweaking and scaling back as needed can assist in developing strength, stability, and physical adaptability as your body changes.

With that in mind, the ACOG recommends the following general safety tips for exercising while pregnant:

• If you’re new to pregnancy workouts or have any health concerns, talk with your doctor beforehand.
• Drink plenty of water prior to, during, and following exercise.
• Wear a supportive sports bra or belly band.
• Avoid getting too hot, particularly during the first trimester.
• Don’t lay flat on your back for too long, particularly in the third trimester.
• Avoid contact sports and hot yoga.

Conclusion

Staying physically active through pregnancy workouts benefits both the mother and the baby. Getting some exercise most days of the week will help keep your core strong, your muscles toned, and your cardiovascular system in good shape. It also has positive effects on your mental wellness. It’s important to listen to your body and stop if you experience any discomfort or pain. As always, see your doctor if you have any questions or concerns about how your body is reacting to a pregnancy workout regimen.