Safe, effective exercises to power you through pregnancy
For week two of our Mom series, I’ll be sharing the best exercises and toning techniques to keep you feeling strong throughout each trimester of your pregnancy.
Is your body prepared for pregnancy? When you’re expecting, it’s natural to have all things baby related on the brain. As your bump grows, so does the long list of nesting-related necessities, such as outlining your birth plan, buying burp clothes, and stockpiling onesies, bedding, and blankets.
And with all this prenatal excitement, women often forget one very important thing: their own needs.
The most vital item on your to-do list should be finding ways to prep and protect your body throughout pregnancy. To keep up with this extensive and sometimes energy-depleting demand, you’ll want exercises that evolve with you.
Moms-to-be require a special set of strength training techniques that are safe and comfortable for ever-changing bodies. And by establishing a firm fitness foundation early on, you’ll be better equipped to power through your pregnancy as the weeks advance.
It takes only 30 minutes of movement each day to promote a healthier pregnancy. Daily exercise helps manage your weight and reduces the risk of dangerous conditions such as hypertension, preeclampsia, and gestational diabetes.
For week two of our Mom Series, I’ll be sharing the best exercises and toning techniques to keep you feeling strong throughout each trimester of your pregnancy. By following the right set of fitness moves, you can stay strong and safe throughout your pregnancy and in the years to follow.
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First trimester (Weeks 1-13)
The first trimester can be rough. For some women, a spike in pregnancy hormones can cause morning sickness symptoms such as fatigue, nausea, and vomiting. For an entire month I couldn’t walk through my house without wanting to puke from some random scent I couldn’t identify.
Luckily, this queasy period generally passes. And when it does, your goal should be to move as much as possible. If you were physically active before pregnancy, it’s safe to continue your current workout program. However, if you’re new to exercise, it’s best to stick with such low-impact exercises as walking, swimming, yoga, or light resistance work. As always, consult your physician if you experience nausea, cramping, or lightheadedness while working out.
Second trimester (Weeks 14-27)
It’s around the second trimester that you’ll gain some pep in your step, as you start to glow and show a little more with each passing day. You’ll also begin to notice some new physical limitations. Things that were once easy, such as tying your shoelaces, may require creativity.
The second trimester marks a time when high-impact exercises, or those that require you to rest on your stomach or lie on your back for prolonged periods, should be avoided. You must also become more mindful of your balance because your center of gravity has shifted.
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Your main fitness objective is to remain active with exercises that improve circulation, amp up lung endurance (you may notice you’re getting winded more easily), reduce swelling, support healthy joints, and help your heart stay healthy. Try these three balance-boosting exercises. For best results, repeat this circuit three times.
Single-leg biceps curl
Holding a light free weight in each hand, slowly lift your right foot so it hovers off the floor. Keep your core engaged and a slight bend in your supporting leg to help balance.
When ready, bend at your elbows as you pull the weight up toward your shoulders. Hold for two counts then release. Repeat 10 times then switch legs.
Plié squat
Stand tall with feet more than hip-width apart and toes turned out to the sides so they are at a 45-degree angle. Tuck your tailbone under your hips and try your best to keep your core muscles engaged. This can feel slightly uncomfortable because there is so much inner pressure pushing out.
With your weight in your heels, bend your knees to lower your body into a squat, then squeeze your glutes as you push through your heels to stand. Repeat eight times.
Reverse lunge stork stance
Stand near a wall for balance. Take a step back with your right leg and lower your body into a reverse lunge with your front knee stacked over your ankle and back knee below hips. Your body weight should be evenly distributed between your front heel and the ball of your back foot. Hold for five counts.
Now push through your front left heel to stand and slowly swing your right leg forward. Hold for five counts. Repeat eight times, then switch sides.
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Third trimester (Week 28 - birth)
Welcome to your third and final trimester. As you waddle your way down the homestretch, there’s a good chance you can’t see anything below your waistline, you spend more time emptying your bladder each night than sleeping, and it feels as if your baby is doing gymnastics in your belly.
Exercise excites your baby. When I was pregnant, my baby would move whenever I was active. It was a fun way for me to feel more connected to my son.
And as you enter into your final weeks of pregnancy, you’ll want to continue such exercises as walking, swimming, and stretching for 30 minutes each day. This can help soothe swollen feet, relieve stress, and most important, prepare your body for the monumental work of childbirth. Pelvic floor strengthening exercises are also essential to practice, as this delicate area of the body can become weakened during pregnancy and childbirth. Here’s how:
Bathroom break Kegels
Each time you use the restroom — which is often — try holding your flow for five seconds, five times throughout. When a baby is pressing on your bladder, it’s difficult to do this. However, this small exercise can power up your pelvic floor muscles, which can help make vaginal childbirth and the post-delivery healing process go smoother.
Squat Kegels
Stand with your feet shoulder-width apart. Take a deep breath and hinge back at your hips to lower into a partial squat.
Exhale fully as you push through your heels to stand and squeeze your core and pelvic floor muscles. To do this, simply mimic the same muscle contraction in the exercise above. Repeat 10 times.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.