Congratulations, you’ve just learned that you’re pregnant!
There is going to be a lot going on during this special period in your life.
I have good news about pregnancy and fitness: not only is it ok for you to continue working out, but consistent exercise is one of the best things you can do for yourself over the next 9 months. That’s because working out helps you:
- Decrease the risk of excessive weight gain
- Maintain physical fitness
- Reduce low back pain (hello, growing tummy!)
- Manage symptoms of depression and anxiety
- Heal faster from the effects of labour
- Return more quickly to your pre-pregnancy form
If you are an athlete and/or had a physically active lifestyle before you became pregnant, you should be able to continue your fitness activity in moderation. But don’t try to exercise at your former level during pregnancy. It’s essential to listen to your body during this period. That’s because every pregnancy and every pregnant woman is different.
If you have never exercised regularly before, you can safely enjoy good workouts while pregnant and you can begin on one of my pregnancy workouts after getting approval from your doctor. Your doctor can confirm if you have any medical or pregnancy complications and give you advice on things to look out for.
This workout below is perfect for pregnant women in all trimesters. It consists of quick, energizing strength exercises that’ll tone you up from head to toe. 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 – Single -Arm Row
Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend forward, back parallel to the floor and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.
Bend your left elbow up so that your arm forms a 90-degree angle Inhale. Hold, then exhale and return to starting position. Repeat for reps, then switch sides.
2 – Bicep Curls to Shoulder Press
Grab 5- to 10-pound dumbbells and stand with your feet slightly wider than your hips and your knees slightly bent. Inhale as you slowly bend your elbows, bringing the dumbbells toward your shoulders. Exhale; once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead. Slowly, lower the dumbbells to your shoulders.
3 – Incline Push-Ups
Place hands slightly wider than shoulder-width. Bring your hips to form a straight line from your shoulders to your knees. The Head is a natural extension of your spine. Keep your eyes focused above your fingertips. Inhale and lower your body towards the bench. Be mindful your body is moving as a unit; everything goes down together.
Exhale and push yourself back to starting position. Only go down as far as you can push yourself back up with good form. Repeat
4 – Alternating Dumbbell Front Raise
Hold a 5- to 8-pound weight in both arms. Keeping your elbow slightly bent, exhale as you raise your right arm in front of you until it is at least parallel to the floor. Hold for a count of two. Inhale as you lower your right arm to the starting position. Repeat with your left arm. Keep alternating your arms, raising one after the other one has been dropped.
5 – Modified Side Plank Crunch
Begin lying on your right side with your right forearm down beneath your right shoulder, and your right knee bent on the floor with your left leg long and straight. Keep your abdominals engaged, and try not to let your hips rise or drop. Inhale and Pull left elbow and knee together on top, so they crunch right above your hips. Exhale, and Lengthen left arm and leg back straight to start position. Repeat for the desired number of reps and switch sides.
6 – Plie Squat with Pulse
Start standing in a wide squat. Bend your knees into a slight squat. Keep your feet flat on the ground.Inhale, lower your hips until thighs are parallel to the floor and pulse two times. Squeeze, glutes, exhale and push into your heels to bring yourself back to standing. While keeping your chest up and spine straight. engage your core during the movement
7 – Straight-Leg Donkey Kick with Half Circle
Get on all fours. Knees hip-width apart, hands under your shoulders, neck, and spine neutral. Begin to lift your foot and knee off the ground. Point your foot, Inhale and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground. At the top, kick your leg outward on the descent, drawing a half circle with your toes. When your foot reaches the ground, bring your knee back inward toward your chest, pausing for 1 second, Exhale, and then going back out.
