12 Safe and Effective Exercises You Should be Doing While Pregnant

Exercising regularly while pregnant can help reduce your risk of pregnancy complications and ease pregnancy discomforts, like lower back pain. There have been theories that have been debunked over the years, such as not allowing your heart rate to get over 130 BPM. But this rule was done away with years ago.

One theory that still rings true for most doctors is the idea that women should not start any new exercise routine that they haven’t been doing two months prior to getting pregnant.

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 swimming, walking, or doing the stationary bike or elliptical.

Of course, it’s always a good idea to speak to your doctor before you start any workout routine in general. 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. Remember, your goal during this time is to keep up your pre-pregnancy fitness, not to train like you’re auditioning for American Ninja warrior!

I’ve been fortunate to have had the opportunity to work with hundreds of pregnant women in person and through my online fitness program over the past decade. That’s why I decided to share twelve of my go-to exercises that are both safe AND effective for most moms-to-be.

1. SUMO SQUATS

2. SIDE LEG RAISES WITH DB

3. MONSTER WALKS WITH MINI-BAND

4. ONE ARM ROW (WITH BAND OR DUMBBELL)

5. BIRD-DOGS

6. GLUTE BRIDGES

7. WALL DEAD-BUG VARIATIONS

8. SL GLUTE BRIDGES

9. CLAMSHELLS

10. HYDRANTS

11. SPIDERMAN-STRECH

12. DB FLOOR PRESS

Trainer tips:

• Prop a small towel underneath your head for the floor presses or any exercise that requires you to lie flat on your back. When you get up, remember to roll to your side first.

• Additionally, avoid doing any rotational exercises such as wood chops with a cable across your belly.

• Also, 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’m here to help. Always.