Now that you’re pregnant, you might be wondering what physical activity you can do and what you should avoid.
You can start exercising at any time during your pregnancy, including even in the 2nd trimester and 3rd trimester. If you’re not used to being physically active, you can always start slow and increase your intensity gradually. Remember that exercise does not have to be strenuous to be beneficial.
Even if you never exercised regularly before, it’s important to exercise now so you can experience a healthy pregnancy. Ideally, you should try to be active every day, if possible. It is important to remember that even small things can make a big difference. In general, it is safe to begin an exercise program during pregnancy after you consult with your health care provider.
Can I continue to work out while pregnant?
Working out while pregnant is an excellent way to:
- maintain health & fitness
- Increase energy levels
- reduce stress
- reduce pain in the lower back and pelvis area
- improve postpartum recovery
- Lessen symptoms of depression and anxiety
Below are some safe exercises you can do during any trimester to help you stay healthy and fit. The only equipment you will need for these exercises is a set of dumbbells and a stable chair. You can do the following circuit two to three times for 30 seconds each, resting for 20 seconds in-between (or as long as you need):
1- Seated Shoulders Press :
Sit on an upright bench/chair holding a dumbbell. Bent at a 90°. Palms facing forwards and your elbows out to the sides. Extend through your elbows to press the weights above your head. Then slowly return to the starting position. Keep your chest up and your core braced, and look straightforward throughout the move.
2- Seated Biceps Curl :
Sit on an upright bench/chair with a weight in each hand with palms facing forward. Curl the weights up, pause at the top, then lower back down under complete control. Keep your chest up and your core braced, and look straightforward throughout the move.
3- Squat to a Bench :
Stand up in front of a bench/chair. holding a dumbbell in each hand with your palms facing the side of your legs. Bend your knees and keep your back straight at all times. Continue moving down until you touch the bench/chair behind you. Push the floor with the heel of your foot then slowly return to the starting position.
4- Single-Arm Triceps Kickbacks :
Bend over to place your hand on a chair/bench to support your body weight. Hold a dumbbell in the other hand and slightly bend your knees. Engage your core and keep your upper body parallel to the ground .contract your triceps to bring the dumbbells behind you until your arm is fully extended. Squeeze your triceps at the top of the rep, then slowly return to the starting position.
5- Single-Arm Row :
Bend over to place your hand on a chair/bench to support your body weight. Hold a dumbbell in the other hand, Engage your core and keep your upper body parallel to the ground. Pull the dumbbell upwards, bend your elbow and pull your upper arm backward. pause at the top, then lower the dumbbell and slowly return to the starting position.
6- Chair Leg Kickback
Place your hands on a chair/bench to support your body weight. With your feet together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your glutes on the top. slowly return to a standing position. Alternate legs.
7- Seated leg extensions:
Sit on an upright bench/chair. Keep your chest up and your core braced, and look straightforward. Keep your feet on the floor, and your hip-width apart. Extend your right knee to lift your right leg. Return to starting position. Alternate legs.
If you can do these exercises on a regular basis throughout your pregnancy, maintain a healthy diet, then you might just find that you’ll experience a lot less stress and body aches, as well as more energy and confidence.
