The rule of thumb when it comes to pregnancy and exercise is not to start any new routine you haven’t been doing two months prior to getting pregnant. Working out consistently during pregnancy can improve overall health, lower the chances of putting on excess weight and help reduce lower back pain.
If you have not been working out prior to getting pregnant but really want to implement some type of exercise, great options for you would be to do something aerobic but low impact such as:
Of course, it’s always a smart idea to speak to your doctor before you start any workout routine. If they give you the okay to work out, try to get at least 30 minutes or more of moderate exercise 3-4 days a week.
Your goal during this time is to keep up your pre-pregnancy fitness, not to train like you’re auditioning for American Ninja warrior.
These seven exercises below are both safe and effective movements you should consider doing if you are pregnant and looking to keep up with your fitness.
Remember to always warm-up for at least 5-10 minutes prior to starting your workout and consider some static stretching. Finish your workout with 5 -10 minutes of slower exercise that ends with some gentle stretching.
Don’t forget to take certain precautions and never to workout in high humidity. You also want to avoid lying flat on your back for longer than a minute. Additionally, avoid doing any rotational exercises such as wood chops with a cable across your belly. Avoid working out to the point of exhaustion. A good rule of thumb to follow is the “talk test.” If you can’t talk while working out, you may want to consider slowing down or taking a bit longer rest periods.
If you have any questions, feel free to reach out. I’ve trained dozens of women before they were pregnant, while they were pregnant and afterward. I’m always here to help.