Pregnant? Try These 3 Pregnancy-Safe Exercises During All Trimesters
Welcome pregnant moms! As you embark on the beautiful journey of pregnancy, it’s important to prioritize your fitness and well-being. Staying active throughout your pregnancy provides endless benefits, like increased strength, minimized pain, and better preparation for childbirth and postpartum recovery. In this blog post, we’ll explore three safe and effective exercises you can do at any stage of pregnancy. Remember to always listen to your body and modify exercises (especially during this third trimester!) as necessary to ensure a comfortable and enjoyable fitness routine. These three pregnancy-safe exercises are just a small taste of all the moves I teach as part of the KnockedUp Fitness membership. Not only will you get a daily workout plan, but I’ll also explain how to safely and comfortably adjust each movement to your comfort level. You can find out more about membership HERE.
Safe Exercises During Pregnancy
Exercise 1: Full body rotation
During pregnancy, the front of our hip flexors tend to tighten due to changes in posture. The full-body rotation exercise helps create space and relieve pressure in the hips. Here’s how to do it:
1. Stand with your left leg slightly forward and lift your left heel, extending your body upward.
2. Rotate your torso to the left, allowing your pelvis to follow the movement. Lightly engage your core, starting at the base of your pelvis and under your stomach.
3. Add arm movements by extending your left arm forward and your right arm backward. Feel the stretch and opening through your body.
4. Return to center and repeat the rotation on the opposite side, lifting your right leg and rotating your torso to the right.
5. Perform the exercise slowly and with a sense of control, focusing on maintaining a light, higher connection with each rotation.
Exercise 2: Squats
Squats are a great exercise for building lower body strength and maintaining mobility during pregnancy. They also complement the whole body rotation exercise. Follow these steps to perform squats safely:
1. Stand with your feet shoulder-width apart or slightly opposite each other. Maintain a light central connection.
2. Lower your body into a squat position, making sure your knees go over your toes and your spine remains straight.
3. Engage your quads, hamstrings, and glutes as you come back up.
4. To add variation, incorporate squat pulses by finding a comfortable range of motion and making small, controlled movements up and down.
5. Focus on maintaining a light connection and engaging your leg and pelvic floor muscles.
Exercise 3: Spinal joint with an exercise ball
Maintaining spinal mobility during pregnancy is essential for preventing back pain. Using an exercise ball, you can perform spinal joint exercises to keep your spine flexible and strong. Here’s how to do it:
1. Kneel on a mat or cushion, making sure your knees are comfortable and protected.
2. Start by tucking your chin and slowly rounding your spine, vertebra by vertebra, until your hands are resting on the exercise ball.
3. Press the ball down, opening your chest and maintaining a slight connection with your pelvic floor.
4. Activate your mid-back muscles as you slowly hinge your spine upward, focusing on control and maintaining an open chest.
5. Perform the exercise slowly, allowing your spine to move through its full range of motion while engaging your core and supporting your lower back.
See These Safe Pregnancy Moves in Action
If you are more of a visual learner, you can follow the video where I demonstrate each move!
Staying fit during pregnancy is crucial for your overall well-being and preparing your body for the journey ahead. Incorporating safe and effective exercises into your routine can help you feel stronger, minimize discomfort, and aid your postpartum recovery. Remember to listen to your body, make necessary changes, and consult your doctor before beginning any exercise program.
If you’re looking for more personalized advice and support throughout your pregnancy fitness journey, try our Knocked-Up Fitness membership. Our prenatal membership offers group coaching, personalized help, trimester-by-trimester workouts, and answers to your questions, from pregnancy preparation to postpartum recovery. You can learn more and register HERE.
