It used to be considered taboo for women to exercise while pregnant. It was thought that it increased the risk of miscarriage or could cause shaken baby syndrome. But we know now that NONE OF THAT IS TRUE! Exercise is actually very beneficial for the mother and baby. A newly pregnant woman can even begin exercise while pregnant even if she didn’t exercise beforehand. Of course, get clearance from your dr before beginning or continuing any exercise plan.
Benefits of Exercise During Pregnancy
- Improved mood
- Reduced depression
- Reduces risk of gestational diabetes
- Promotes healthy weight gain
- Improves mood
- Reduces aches and pains associated with pregnancy
Best Exercises for Pregnancy
Legs: strengthening your legs actually helps with supporting your core and can reduce pain associated with Pubic Symphysis Dysfunction. It’s also great to strengthen your legs to assist when it’s time to push.
- Squats
- Reverse lunges
- Deadlifts
Back: a strong back helps to pull shoulders back and supports the weight of growing breasts. Working your back also helps to build a strong foundation for when baby arrives and you find yourself in a hunched over position while breastfeeding or bottle feeding your baby for hours of your day.
- Bent over supported rows
- Deadlifts for lower back
- Band lat pull down
Core: having a strong core helps to support your growing belly and the weight of the baby.
- Bird dogs
- Side bends
- Cat/cow
Strong arms will benefit you when you need to carry a carseat with a 20 lbs baby in it, a diaper bag, your purse, the stroller, and a flailing tantruming toddler through the Chicago airport. (True story) So continue to work those arms!
- Bicep curls
- Tricep kickbacks
- Shoulder press
Cardio: Incorporating a walking routine is great for pregnancy. It can actually help loosen you up if your feeling stiff. First and second trimester, you can probably do 30 minute walks but by your 3rd trimester it may become difficult to continue walking long periods of time. You can break your walk up into two 15 minute walks or even three 10 minute walks throughout the day.
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