The Seven Exercises You NEED to be Doing While Pregnant

For expecting mothers, it's best to continue pre-pregnancy fitness routines rather than starting new ones. Consistent exercise during pregnancy offers many benefits: improved health, weight management, and reduced back pain.

If you're new to exercise, low-impact aerobic activities are ideal, such as swimming, walking, stationary biking, or using an elliptical machine. Always consult your doctor before beginning any exercise program. If approved, aim for at least 30 minutes of moderate exercise 3–4 days a week. Remember, the goal is to maintain your fitness level, not to push yourself to extremes.

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.

• Sumo Squats

• Side leg raises with DB

• Monster walks with mini-band

• One arm row (with band or dumbbell)

• Bird-dogs

• Glute bridges

• Wall dead-bug variations

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.