Relevant Exercises for Pregnant Women

Exercising throughout pregnancy is an effective way to stay strong and healthy while providing a healthy start for your growing baby. The American Council on Exercise recommends pregnant women perform low-impact activities three times a week, or every other day. The benefits of exercising during pregnancy include reduced aches and pains associated with your growing belly, reduced anxiety levels, improved sleep and increased circulation to the fetus. Exercises relevant to pregnancy prepare your body for birth by strengthening your muscles and boosting your endurance, increasing the likelihood of a safe, healthy delivery.

  1. Exercise Ball

    • A fitness ball helps cushion your back or bottom during exercises, making it more comfortable as your belly grows. MayoClinic.com cites that squats during labor help open up your pelvis, making room for the baby to descend. Practice squats with a fitness ball between yourself and a wall, rolling your back up and down the ball as you squat. Strengthen your arms and keep your core muscles engaged by sitting on a fitness ball while performing arm curls with resistance tubing or hand weights.

    Kegels

    • The American Pregnancy Association recommends performing kegel exercises during and after pregnancy, citing that women who perform them often find they have an easier birth. During pregnancy, kegel exercises can minimize bladder leaks and hemorrhoids. After birth, they promote healing, strengthen the pelvic floor and help women regain bladder control. Perform kegels by tightening the pelvic floor muscles as if to stop the flow of urine. Hold the contraction for up to 10 seconds, release and repeat 10 or more times, several times a day.

    Strengthening Exercises

    • Pregnant women can tone the entire body by modifying traditional exercises to accommodate a growing belly and a compromised sense of balance. Wall pushups allow you to strengthen your arms and shoulders safely by leaning into and away from a wall. Perform leg lifts to tone and strengthen your abs and back from table top position, resting on your hands and knees. Extend and lift one leg behind you, then alternate legs. Strengthen your legs with step-ups onto a stair or other step stool. Side planks allow you to work on balance while strengthening your entire core.

    Precautions

    • Before continuing your normal workout, or beginning a new routine for pregnancy, talk to your doctor to ensure the safety of you and your baby. Remember to gradually warm-up your body and cool down with stretching. Drink plenty of water and listen to your body for any unusual signs. Avoid dangerous activities, such as downhill or water skiing, horseback riding or any contact sports. ACE recommends you stop exercising and contact your doctor If you feel dizzy, have trouble walking, have heart palpitations or experience vaginal bleeding during exercise.