November 29, 2019

3 Workouts You Can Do at Home During Pregnancy

Are you an expecting mother thinking if you should exercise during your pregnancy? We all know that exercise during pregnancy is not a bad thing, and could in fact be beneficial for the expecting mother. Here are 3 workouts you can do at home while pregnant.

Pregnancy core activation using a stability ball

Training your core properly can help you have a more comfortable pregnancy and even improve your chances of having a smooth postpartum recovery.
 
  1. Pelvic rocking
  2. Knee plank
  3. Rotations
  4. Seated march (additional challenge: alternate arm movements)
Always listen to your body and check with your healthcare practitioner before performing any exercise.

squats are key during pregnancy

Squats are helpful for the expecting mother, and here are some of the reasons why they are important and beneficial for the mum-to-be, as long as you don't have any pre-existing conditions or have been advised by a healthcare practitioner not to.

  • Increased pelvic floor muscle strength. Squats will help prepare your pelvic floor muscles for birth.
  • Prevents low back and pelvic pain. Strong glutes will stabilize your pelvis, which will prevent pain caused by ligaments loosening up due to the pregnancy hormones relaxin and progesterone.
  • Prepare you for labour. Squats mirror positions you can hold to help you cope with contractions in early and late labour. They can also help the baby descend deeper down into your pelvis.
  • Stronger legs. A must when it comes to labour and the final push to bring your baby into the world.  
You can progress from body weight squats by adding dumbbells or kettlebells in your hands. If this is too challenging, use a stability ball for more support.
 
If your baby is breech, experience pain when you exercise or if you have a medical condition such as vasa previa, squatting is not advisable. Always listen to your body and check with your healthcare practitioner before performing any exercise.

third trimester at-home-chair-workout

You don't have to completely stop working out in your third trimester, although you should listen to your body and how you feel, and take the advice of your healthcare practitioner. However, to continue staying active, you can do this workout at home without any equipment. All you need is a chair! 

  1. Squat (for increased difficulty, chair hold)
  2. Knee push-up
  3. Seated march
  4. Dips (for increased difficulty, single leg)
  5. Do 3 sets of 8 to 12 reps. 
Always listen to your body and check with your healthcare practitioner before performing any exercise.
Book a Free Health Consultation

ABOUT THE AUTHOR

Amelia Kernstine

Amelia Kernstine is a personal trainer with additional expertise in pre and post-natal training. She first discovered her passion for fitness after starting to eat healthily and following an exercise plan to increase her fitness level. It was then she discovered how much she loves helping people to become healthier and happier.

Share
Newer Post Proper Recovery Can Help You Run Even Better
Older Post Frozen Shoulder: How to Let it Go