Top Ten Pregnancy Workout Routines
Including a pregnancy workout during pregnancy is essential to maintaining your health and the health of your baby. A regular workout routine will help ease your labor symptoms when it comes time to deliver and can also help prevent complications and stress during pregnancy. Follow these ten pregnancy workout ideas to experience your healthiest pregnancy possible.
Prenatal Yoga as a Pregnancy Workout
Prenatal yoga can be great for you and baby. Women who regularly participate in a prenatal yoga routine during their pregnancy often experience shorter and less painful labors.
Walk Mama Walk!
Walking is truly the best exercise during pregnancy; it helps raise your heart rate, is low impact and can be done anywhere without any equipment.
It’s always a good idea to stretch before and after any workout whether you’re pregnant or not. Stretching can help ease tight and sore muscles and will keep you limber for your upcoming labor marathon.
Calisthenics are typically exercises that include things like squats, lunges and jumping jacks. You can complete these exercises with or without small hand weights, but make sure to check with your doctor. I would not recommend the jumping jacks later in pregnancy!
You can typically do many of the same exercises in the pool as you would out of the pool, except that the water takes away all of the impact and increases resistance. This can be a great way to exercise and cool off when you’re the largest in the summer months.
It’s important to exercise abdominal muscles through targeted breathing and stretches during pregnancy. Strengthening your abdomen and pelvic floor during pregnancy will ease your delivery and reduce incontinence after pregnancy.
These are a specific pelvic floor exercise that strengthen the pelvic floor and reduce incontinence. Kegels can help prevent uterine prolapse after your pelvic muscles have been stretched by birth. Kegels can also be done anywhere. Practice by attempting to stop the flow of urine when you’re relieving yourself. Those are the muscles you need to be contracting. You can do sets of Kegels when you’re sitting in your doctor’s office waiting for your next check up!
Pilates are exercises that typically target your core and pelvic floor muscles. Developing this strength and muscle memory will help your recovery post delivery.
Running or Jogging Can Be a Great Pregnancy Work Out But…
If you’re already a runner or regularly jog, you can likely continue some of that routine into pregnancy. You’ll likely need to back off, or switch to walking later in your pregnancy, but pregnancy should not stop you from keeping at least some of your regular workout routine. Always check with your doctor before doing this or any other pregnancy exercise program.
Cycling is a low impact exercise that can be done safely during pregnancy. It is especially good at raising your heart rate, though may become difficult later in pregnancy when your belly really starts to get in the way. Riding a stationary bike is a great way to get your cycling fix without worrying about injuring yourself (or your baby).
Exercise during pregnancy can seem difficult and daunting but will ultimately give your more energy, less aches and pains and ease your labor. Thirty minutes of daily exercise is all that’s needed to maintain a healthy weight gain and prepare you for labor. Who wouldn’t want a shorter, less painful labor? With all of the pregnancy workout ideas listed above, make sure to check with your doctor, especially if you’ve ever had complications with a pregnancy or a history of miscarriages.