THE excitement (or sheer panic) you felt when you saw those two blue or pink lines appear is likely something you will never forget.
And now that you are pregnant, you might be wondering what needs to change and what can stay the same.
The good news?
Staying active tops the list of things to keep for the next nine months.
And whether you are looking to continue your current workout routine or start a new one, we have got you covered.
From cardio and strength training to stretching and core exercises, here is everything you need to know about staying fit during your pregnancy.
Benefits of exercising while pregnant
If you think of exercise solely as a way to fit into a smaller pair of pants, you may need to shift your perspective (and priorities) now that you are pregnant.
Exercising during pregnancy can lead to a lower incidence of:
preterm birth
cesarean birth
excessive weight gain
gestational diabetes or hypertensive disorders such as preeclampsia
lower birth weight
It is also an excellent way to:
maintain physical fitness
reduce low back pain (hello, growing tummy!)
manage symptoms of depression and anxiety
reduce stress
improve postpartum recovery
Safety tips for exercises while pregnant
When considering exercises for pregnancy, there are not a lot of activities that need to be removed from your current regimen.
While the majority of exercises can be continued throughout each trimester, modifying and scaling back where needed can help increase the strength, stability, and physical adaptability as your body changes.
With that in mind, here are some general safety tips to consider when exercising during pregnancy:
Get clearance from your doctor if you are new to exercise or you have any health conditions that may contraindicate exercise.
Drink plenty of water before, during, and after exercise.
Wear supportive clothing such as a supportive sports bra or belly band.
Don’t become overheated, especially during the first trimester.
Avoid lying flat on your back for too long, especially during the third trimester.
Avoid contact sports and hot yoga.
Cardio for all three trimesters
Cardiovascular exercises such as walking, swimming, jogging, and stationary cycling are top picks during all three trimesters.
Unless your doctor has told you to modify physical activity.
If you are used to doing vigorous-intensity exercises such as running or your fitness level is high, the ACOG says you can continue these activities during pregnancy — with your doctor’s clearance, of course.
Exercises to do in the first trimester of pregnancy
The first three months of pregnancy can be a wild ride of emotions.
From elation and pure joy to concern, worry, and even fear as you begin to realise that you are responsible for nourishing, growing, and keeping this tiny soon-to-be human being safe and healthy.
As long as you are not considered a high-risk pregnancy.
It should also focus on specific exercises that help make pregnancy easier and prepare you for labour and childbirth. (It may seem far off — but it will be here before you know it!)
One area of importance is to work on body awareness to prepare for changes in your posture.
Doing an exercise like the pelvic curl is a great way to begin working on spinal mobility and strengthening the abdominal muscles that will support your belly as it grows.
Pelvic curl
Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
Take a deep breath in to prepare, then exhale as you tuck your pelvis (your “hips”) so that you’re making an impression of your spine on the floor.
Keep that tucked position as you continue the exhale and roll through the movement so that you are lifting your spine out of that impression, one vertebra at a time.
Stop when you reach your shoulder blades.
Inhale at the top of the movement, then exhale as you fold your body back down, placing one vertebra at a time back onto the floor until you get to your starting position on the back of your pelvis (your “hips,” as many people will refer to them as).
Do 12 to 15 reps. For an added challenge, bring your legs all the way together.
Pelvic brace
Do this throughout pregnancy as long as you don’t have pelvic floor symptoms such as painful intercourse or urinary urgency.
Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
Place your pelvis and low back into a “neutral” position.
To find this, make sure you are resting on the back of your pelvis and creating a small space in your lower back (your back should not be pressed into the floor).
Inhale to prepare, then exhale to perform a Kegel contraction by gently closing the openings (the urethra, the vagina, and anus).
As you are performing this contraction, notice how your lower abdominal muscles want to work with that.
Slightly draw the lower abs in with the Kegel. Inhale, relax the abs and pelvic floor, exhale repeat contraction.
Do two sets of eight to 15 repetitions of three- to five-second holds, once or twice a day.
Kneeling push ups
This move targets core and upper body strengthening together.
Lie flat on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.
Pull in your abs (the pelvic brace), and then slowly lower your chest toward the floor as you inhale.
Exhale as you press back up.
Start with six to 10 and gradually work up to 20 to 24 reps.
Squats
The first trimester is also an ideal time to get squatting! If you have access to the gym, you can also use the leg press machine.
Squats — especially bodyweight squats — can be done throughout your entire pregnancy.
Plus, since squats strengthen all the muscles in your lower body — including the quads, glutes, and hamstrings — Jeffcoat says keeping these muscles strong is a great way to protect your back, so you use your legs instead of your back when lifting.
Stand in front of a couch, with your back facing the couch.
Begin with feet just wider than hip-width apart.
Use the couch as a guide to ensure proper form.
Squat down like you are about to sit down on the couch, but come back up just as your thighs start to touch it.
Make sure you take five seconds to go down three seconds to come back up.
Exhale as you squat; inhale as you stand.
Do two sets of 15 to 20 reps, a key move to add to your workouts since you need to prep your arms for repeatedly lifting and holding your baby.
Exercises to do in the second trimester of pregnancy
Once the reality sets in that you are in this for the long haul, you may notice a feeling of calmness and even an increase in energy over the next several weeks.
Many women say this is the trimester where they feel the best, which is why it is an excellent time to focus on your fitness routine.
Activities to avoid during the second trimester, include any high impact exercise that involves jumping, running, balance, or exhaustion.
You also want to avoid any exercise that has you lying on your back for extended periods of time.
In addition to the exercises in the first trimester, consider adding some variations to your squat such as narrow squats, single-leg squats, as well as wide stance squats.
Incline push ups, which target the chest, triceps, and shoulders, are another move to add during this trimester.
Exercises to do in the third trimester of pregnancy
You will definitely notice a slowdown if not an abrupt halt at times during the third trimester, as your body begins to prepare for labour and childbirth.
This is a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with:
walking
swimming
prenatal yoga
pilates
pelvic floor exercises
bodyweight moves
These help to keep your upper and lower body muscles strong.
It is also not uncommon to experience pubic symphysis pain, which is pain in the front pubic bone.
Because of this, avoiding exercises where your legs are too far apart, which will further aggravate this pain.
Diastasis recti correction
“Diastasis recti (separation of the rectus abdominal muscles) is a concern for women during this time, and it will show up as a bulge that runs down the midline of your abdomen,” says Jeffcoat.
In order to combat this, she recommends doing a diastasis recti correction exercise.
Lie on your back with a pillow under your head and shoulders. Knees are bent, and feet are flat on the floor.
Use a crib or twin sheet and roll it so it is about three to four inches wide, and place it on your lower back (above your pelvis and below your ribs).
Grab the sheet and cross it once over your abdomen.
Then, grasp the sides, and the sheet should form an X as you pull each side.
Take a deep breath in to prepare, then press your back flat into the floor as you raise your head and shoulders off of the pillow.
During this motion, you are gently “hugging” the sheet around your abdomen to support your abs.
Inhale lower, and repeat 10 to 20 times. If your neck or shoulders hurt, start at 10 and work your way up.
Do this two times a day.
Other low-weight or bodyweight-only strength training exercises to target during the third trimester include:
bodyweight squats or sumo squats with a wider stance for an increased base of support (if you are not experiencing pelvic pain)
standing shoulder press with light weights
bicep curls with light weights
push ups against a wall
modified planks
tricep kickbacks with light weight
The takeaway
Staying physically active during pregnancy is beneficial for both mom and baby.
Including some form of exercise most days of the week can help keep your core strong, your muscles fit, and your cardiovascular system in top shape.
Plus it can do wonders for your mental health (yay for endorphins!).
Make sure to listen to your body and stop if you feel any discomfort or pain.
And as always, talk with your doctor if you have any questions or concerns about how your body is responding to an exercise programme. — Healthline.
