6 Best Home Pregnancy Workouts

When you see two pink or blue lines appearing on the pregnancy test tube that will probably be the most exciting time in your new journey. And when it’s confirmed that you are pregnant, the first thought that comes into your mind will be what you need to change or what can remain the same.

Want to know the good news? Staying active is at the top of the list for the next 9 months. Are you wondering about safe-home pregnancy workouts? We got you. From strength training to cardio and core exercises, you should know everything about staying active during pregnancy.

How Much Should I Exercise During Pregnancy?

According to the ACOG American College of Obstetricians and Gynecologists, expecting women can get 30 minutes of moderate exercise daily. As long as your heart and general health are concerned, a 10 minutes walk three times a day is as beneficial as 30 minutes on a treadmill or a gym bike.

Besides, you can count the 15 minutes of vacuuming and light yard works towards your daily goal.

Benefits of Exercise During Pregnancy

If you take exercise to fit in your tight pants, you have to shift this perspective during pregnancy. According to the ACOG, exercising during pregnancy lowers the risk of the following case:

Preterm birth
Excessive weight gain
Cesarean birth

Lower birth weight of the baby
A hypertensive disorder like preeclampsia and gestational diabetes

It is also an ideal way to:

Reduce stress
Avoiding low back pain due to the growing tummy
Benefits physical fitness

Manages anxiety and depression
Improves postpartum recovery

Best Home Pregnancy Workouts

Keep Moving

All experts agree that keeping the movement is vital during pregnancy. Women who exercise regularly are energetic, have a better body shape, smoother post-recovery delivery, and maintain a better body image.

Maintaining fitness during pregnancy requires neither heavy equipment nor a strenuous commitment. You can do simple workouts at home to stay healthy and active throughout the pregnancy. But make sure to follow the moves correctly as shown by your instructor so you can do it daily at home.

Before starting any exercise program, consult your fitness provider to avoid any risks.

Plank

Get down on your knees and hands in a position where your wrist is precisely under your shoulder. Straight your legs by lifting your knees till your body form a straight line. Don’t let your belly sag or arch your back. Hold the position for one to two breaths and take up to five.

This exercise will benefit in strengthening your back, arms, and core.

Raised Push-Ups

With the help of a countertop stand at a meter distance. Put your hands over the counter about shoulder-width apart. Keep the glute muscles on with push-up movements and start with a pelvic tilt. Keep your elbows near your body as much as comfortable. Slowly lower your chest towards the countertop. Then push yourself back to the starting point.

During exercise, you will feel that your back muscles are working on the way down and your chest muscles are working on the way up. Repeat the workout 6 to 8 times.

Regression: Perform against the wall or stand close to your counter.

Progression: Use a couch or bed as a lower surface to push from.

Point Arm Raises

You can easily do this exercise on your floor with a yoga mat and towel. You can also perform it in bed, but it will be challenging towards stability. Turn on your tummy muscles for stabilization after getting on your hands and knees.

Raise one of your arms in front of you by maintaining the distance between your shoulders and ears. Keep your elbows straight so that your thumbs point toward the ceiling. It will be like stretching your fingers toward the nearest wall without moving your body.

Slowly take it back. You will feel your core muscles stabilizing your back muscles, and it’s working to raise your arms. Repeat the exercise 8 to 10 times. Then switch the other arm.

Arm Circles

Stand tall in a position where your shoulders are away from your ears during exercise. Raise your arms towards the side in a parallel position with the ground. Keep the elbows straight. Make small circles using your hands, 20 repetitions in a forward position and 20 in a backward position.

In this position, your shoulder muscles and mid-back muscles will stabilize your position.

Mermaid Stretch

As soon as the belly starts growing, it puts pressure on the ribs and diaphragm, and that’s painful. This stretch benefits in relieving that pain. Bend your knees while sitting on the ground so that your feet face the right.

While inhaling, raise your left arm straight toward the ceiling. Sides bend our torso and move towards the right. It will stretch your left side. Hold it for your 4 breaths. Reverse the direction if you have discomfort on the opposite side. You can start stretching during the second trimester.

Is it Safe to Exercise During Pregnancy?

Indeed, pregnancy is not the right time to learn horse jumping or water skiing, but fortunately, you can still enjoy several fitness activities. The exercises that you should avoid doing will be downhill skiing or mount hiking. You can’t be comfortable during such practices and have a hard time.

Consult your healthcare provider, even starting a simple exercise plan during pregnancy. Some conditions include placenta Previa, severe anemia, rupture membrane, and incompetent cervix, during which exercises are ruled out during pregnancy.

Conclusion

Staying physically active is beneficial for both the baby and the mom. Including some easy day-to-day exercises in your schedule will maintain your cardiovascular system and muscle health and make your core strong. In addition, it’s wonderfully beneficial for your mental health as it keeps the endorphins level.

During a home pregnancy workout, make sure to listen to your body. If you feel any pain or discomfort, stop doing it immediately. And as I always recommend, don’t forget to consult your doctor. Your doctor will answer all the questions and concerns related to your exercise program.

FAQ’s

Which month should pregnant women start exercising?

You can start exercising at any time during pregnancy. If you are active before pregnancy, you must adapt your activities to the size of your bump.

Can I get in shape while pregnant?

It’s completely safe to do exercises during pregnancy as long as you are being careful. You must have listened; the sooner, the better. It gives your body the need it needs to get all the benefits. Being fit during pregnancy means faster recovery after giving birth. It will also ease the pain due to changes in your body.

In which trimester is an exercise most important?

Third-trimester exercises are essential and beneficial. It helps in soothing all the pains and aches that your body goes through while preparing for labor. The third-trimester practices open hips and strengthening muscles that are involved in childbirth.

References: