Exercises For Pregnant Women

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Here are some of the many and varied exercises for pregnant women that you can incorporate into your pregnancy fitness regime.  Remember to consult with a pregnancy fitness specialist and your health care provided before you embark on these exercises, so that you can be sure about the continued health and safety of you and your new baby.

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Exercises for Pregnant Women – Gym work

• Warm up – gradually raise your heart rate and blood pressure to prepare your body for exercise
• Treadmill – walking keeps your legs and bottom strong, increases circulation, good for all fitness levels, during all trimesters
• Stationary Cycle – cycling strengthens your legs and buttocks, good exercise during  first two trimesters
• Cross Trainer – good low impact work out for whole body (if used with arm movements) or lower body (if just using legs), good exercise for pregnant women that already have a high level of fitness
• Cooling down – gradually decrease your exercise activity until your heart rate returns to its resting level (how fast your heart beats when you are not undertaking physical activity)

Exercises for Pregnant Women – Walking and Running

• Walk or run on level and even ground, avoid steep inclines and declines
• Wear a good, supportive sports bra
• Wear good quality shoes or trainers that provide plenty of support and cushioning for your feel, and promote good body alignment and posture
• Keep very well hydrated
• Stand tall and keep your shoulders away from your ears – this opens up your breathing and allows you to absorb more oxygen into your blood stream
• As you exercise, hold your abdominal muscles in – this will support your spine, improve your core stability and strengthen your abs
• Start with a very gradual warm up to ensure that your heart rate doesn’t rise too quickly
• Lessen the intensity of your running or walking exercise as your pregnancy progresses, it is always better to under do it than over do it.  Remember that any exercise is good for you, and that breaking a sweat is not at all necessary or desirable when you are heavily pregnant

Exercises for Pregnant Women – Swimming & Aqua Jogging

• Work on keeping your breathing even when swimming during pregnancy – it is important that you DON’T hold your breath
• Water-based exercise is great for your body because it is zero-impact and does not stress your muscles and joints
• Get into the water gently without jumping or diving, this will help to protect your baby
• Alternate between various strokes, and using flotation devices to vary your exercise
• Slowly build up your swimming or aqua jogging time in 5 minute increments so that you work at a pace that best suits you
• Avoid crowded pools or times of the day, the more space you have for you and your pregnant belly, the safer you both will be

Exercises For Pregnant Women – Pilates

• Pilates strengthens your from the inside out- focusing on the strengthening of your stabilizing core muscles
• Pilates will improve your posture and energy levels, and is very relaxing
• The intensity of your Pilates work out should lessen as your pregnancy progresses, reduce the amount of time spent in each position and take care when moving between positions

Exercises for Pregnant Women – Yoga

• When doing yoga, ensure that your whole body always feels well balanced and supported
• Avoid over stretching your muscles, know your limits so that you don’t overdo it
• Never do Bikram yoga (a type of yoga where the poses are performed in very hot and humid conditions) when you are pregnant
• Doing yoga while you are pregnant will aid balance, stability, relaxation, meditation and self awareness

Exercises for Pregnant Women – Extra tips

• Get a friend or partner involved in your pregnancy exercise routine because research shows that you are more likely to stick to an exercise plan when working at it with another person rather than alone.
• Eat healthily during your pregnancy and ensure that you take the recommended pregnancy vitamins to keep you well, and your baby developing properly
• Always keep well hydrated

These suggested exercises for pregnant women are only a small selection of the huge range of pregnancy fitness and exercise options that are available.  Remember to always seek medical advice before embarking on your pregnancy exercise program.  For further information about exercises for pregnant women, there are many excellent guides and classes available, which will teach you step-by-step how to exercise safely during your pregnancy.

“If you were running a marathon in nine months time, you would train for the event.  However, the physical training is only part of the picture.  You would also have to eat well, stay well hydrated and get enough rest to enable you to prepare for the event ahead.
Pregnancy is no different to this.  You need to exercise correctly, eat well and take sufficient rest to allow yourself to prepare for the birth.”
- Cherry Baker

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