The Best Exercises to Do While Pregnant-Broken Down By Trimesters

Benefits of exercising while pregnant

Research from the American College of Obstetricians and Gynecologists (ACOG), states that when exercising during pregnancy it can lead to a lower incidence of:

• preterm birth
• cesarean birth
• excessive weight gain
• gestational diabetes or hypertensive disorders such as preeclampsia
• lower birth weight

It’s also an excellent way to:

• maintain physical fitness
• reduce low back pain ( You are going to have more weight in the front)
• manage symptoms of depression and anxiety
• reduce stress
• improve postpartum recovery

 Some exercises can be implemented in each trimester to support the body through its physical changes (and mental changes) while preparing for an easier return to exercise postpartum.

*Your focus on core and pelvic floor awareness can help you build a deeper core-based connection before the real changes begin to take place.

Safety tips for exercises while pregnant

When considering exercises for pregnancy, there aren’t a lot of activities that need to be removed as one might think.

The majority of exercises can be continued throughout each trimester.  You might have to modify and scale back where needed, which in turn can help increase the strength, stability, and physical adaptability as your body changes both physically and mentally.

Here are some general safety tips to consider when exercising during pregnancy.

• This is #1 and the most important! Get clearance from your doctor if you’re new to exercise or you have any health conditions that may contraindicate exercise!
• Drink plenty of water (Every Day!) before, during, and after exercise.
• Wear supportive clothing such as a supportive sports bra or belly band.
• Don’t get overheated, especially during the first trimester.
• Avoid lying flat on your back for too long, especially during the third trimester.
• Avoid contact sports and hot yoga!

 Cardio for all three trimesters

• Cardiovascular exercises such as walking, swimming, jogging, and stationary cycling are top picks during all three trimesters.
• Unless your doctor has told you to modify physical activity, follow the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, which recommends getting at least 150 minutes of moderate-intensity aerobic activity each week.
• If you’re used to doing vigorous-intensity exercises such as running or your fitness level is high, you can continue these activities during pregnancy — with your doctor’s clearance!

 Exercises to do in the first/Second trimester of pregnancy

• The first three months of pregnancy can be a wild ride of emotions. From pure joy to concern, worry, and even fear as you begin to realize that you’re responsible for nourishing, growing, and keeping this little human being safe and healthy.
• As long as you’re not considered a high-risk pregnancy, you can continue with your regular exercise routine in the first trimester.
• The foundation of a well-rounded prenatal fitness routine is key to a healthy you and baby. This should include at least 150 minutes of cardiovascular activity each week and maybe at least 2 to 3 days of strength training exercises that target the major muscle groups.
• It should focus on specific exercises that help make pregnancy easier and prepare you for labor and childbirth.   
• One area to think about and that’s important, is to work on body awareness to prepare for changes in your posture. Doing exercises such as the pelvic curl is a great way to begin working on spinal mobility and strengthening the abdominal muscles.

  

 Pelvic Curls

1. Lie on your right side with both knees bent and stacked on top of one another.
2. Slightly lift your right side off of the floor to create a small gap between your waist and the floor. This also levels your pelvis.
3. Straighten your left leg and angle it slightly in front of you. Rotate your hip so that your toes point down toward the floor.
4. Exhale as you take about 3 seconds to lift your leg; inhale for 3 seconds back down. As you lift your leg, make sure you don’t lose that little gap you created between your waist and the floor.
5. Do 2 sets of 8 to 15 repetitions on each side.

Mermaid stretch

As your baby grows, it can start to create pressure on your diaphragm and ribs that can be painful.

1. Sit on the ground with both of your knees bent (or folded) and your feet facing to the right.
2. Raise your left arm straight to the ceiling as you inhale, then exhale and side bend your torso toward the right. The stretch should be felt on the left side in this example. Hold for 4 slow, deep breaths. This would be the direction to stretch if you experience discomfort on the left side.
3. Reverse directions for discomfort on the right side. To reduce the risk of this occurring, start stretching both directions during the second trimester.

Exercises to do in the third trimester of pregnancy

You’ll definitely notice a slowdown during the third trimester, but that’s ok, it’s not a bad thing. As your body begins to prepare for labor and childbirth, it’s a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with these suggestions:

• walking
• swimming
• prenatal yoga
• Pilates
• pelvic floor exercises
• bodyweight moves

These will help to keep your upper and lower body muscles strong.

*For safety purposes, avoid any exercise that places you at a risk for falls! “Because your center of gravity is changing daily, (as you are well aware by now!) It’s smart to avoid exercises that would lead to a loss of balance.  

*Also, it’s not uncommon to experience pubic symphysis pain, which is pain in the front pubic bone. I recommend avoiding exercises where your legs are too far apart, which will further aggravate this pain.

As always, thank you for reading my blog and please take care of yourself and your new addition to your family! If anyone needs anything please don’t hesitate to contact me.

Have a happier, healthier you!

Darren