If you’re looking for the best pregnancy workout, let’s start by saying – congratulations! Bringing a whole new life into the world is an extremely special experience.
While your body is already struggling to conceive a baby, challenging your body with regular exercise during pregnancy can actually make pregnancy easier and healthier. Switching from strength training and strenuous physical activity to light pregnancy workouts can help you maintain your fitness goals while exercising effortlessly.
Whether you take a low-impact exercise class or choose to participate in aerobic exercise, you can still find a prenatal workout to stay physically active. If you want to learn about the best prenatal workouts and create a new workout plan, read on. In this guide, we’ll share five of the best pregnancy workouts along with important safety tips.
1. Swimming
If you’ve been pregnant before, you know how much damage this can take to your body. Your feet and ankles are swollen, your joints and ligaments are lax, and other physical changes. That’s why swimming is an ideal pregnancy workout. Low-impact exercises like swimming are great for exercising without putting too much strain on the body.
Taking a dip in the pool, you can enjoy therapeutic exercises without putting any stress on your feet, ankles, back, or joints.
At the very least, you’ll feel more like yourself and get a good workout. At most, you’ll reduce nausea and sciatica.
Before going swimming, though, there are a few things to keep in mind:
- Please be especially careful with the smooth surfaces around the pool.
- Do not dive while pregnant.
- Avoid jumping into or into the pool as there is a risk of impact. Instead, step in or use a ladder.
2. Walking
Walking is the easiest form of exercise on this list. You can do this almost anywhere, even in the hospital hallway after giving birth. In other words, from the beginning of pregnancy to labor, walking is an acceptable form of exercise throughout pregnancy.
Walking is also an easy way to meet the CDC’s recommended amount of exercise for pregnant women (half an hour, 5 days a week). Plus, there are a number of benefits:
- Relieves pregnancy symptoms such as constipation and back pain
- Reduces the risk of complications such as preeclampsia and prediabetes
- Better sleep
- Higher endorphins levels
3. Indoor Cycling
Outdoor cycling is not the safest form of exercise for pregnant women. In fact, any form of exercise that relies on balance can be risky, especially when a fall could mean hitting a sidewalk or street. Fortunately, the reducer can still be repaired during pregnancy. As long as you pay attention to the intensity of your daily activities, indoor cycling can be a great exercise during pregnancy.
If you’re interested in indoor riding, consider the following:
- Experience – The early stages of pregnancy are not the best time to start cycling. This training is suitable for experienced cyclists and spinners.
- Posture – You need to sit up straight while riding a bike. Adjust the handlebars to accommodate this posture and prevent pressure on your lower back.
- Intensity – If you are in class, let your teacher know that you are pregnant during the class. When you’re in class, sit on your bike – standing and climbing is too strenuous for exercising during pregnancy. Also, be sure to pay close attention to your heart rate and body sensations, taking breaks as many times as you need.
Easy, beginner-friendly classes are a smart choice for low-risk cycling workouts during pregnancy.
4. Barre
If the exercise you need isn’t walking or swimming, ballet is a great form of prenatal exercise. Strengthening your core, pelvic floor muscles, hips, and legs is a great way to exercise during pregnancy. As you approach your due date, you’ll need these areas to be strong and powerful to carry the extra weight of your baby and better handle the stress of childbirth.
The ballet part of the ballet course is entirely focused on these areas. It is carried out with a long railing held so that there is no need to worry about balance. Most specialized ballet classes do away with aerial movements in ballet, but you’ll want to check with your instructor anyway. They can help you find adjustments that are appropriate during pregnancy to deal with occasional dangerous movements.
5. Weight Lifting
Weight training is a workout that can be infinitely customized, which makes it a great form of workout for pregnant women. If you want to maintain muscle tone during pregnancy, try adjusting your weight lifting routine.
In general, you need to use a lighter weight than usual. You can make up for the lost resistance by adding more reps to your daily training routine. Consider talking to a personal trainer about a personalized weight training regimen that’s right for you.
Stay Safe During Pregnancy Workouts
It is important to consult with your doctor before starting or changing your exercise during pregnancy. The relative safety of different activities may vary depending on your unique body and prior experiences. While exercise during pregnancy is important, certain exercises should be avoided during pregnancy to prevent pregnancy complications and strain the body.
Regardless of your physical condition and experience, here are some hard rules to follow:
- Avoid any activity that may cause falls or rough contact.
- Don’t exercise in a hot environment.
- Avoid lying on your back, especially in the later stages of pregnancy.
Don’t forget that as your pregnancy progresses, your first trimester pregnancy exercise will be different from the second and third trimesters. Stay in regular contact with your health team and don’t be afraid to reach out to us when you have questions. Follow what feels good and make sure to listen to your body’s signals.
