Maternity Workouts

A healthy and effective maternity workout routine should include light weight training and cardiovascular exercise such as walking or swimming. According to the American College of Obstetricians and Gynecologists, 30 to 45 minutes of moderate exercise can be performed most days of the week, provided you have permission from your doctor or midwife.

  1. Benefits

    • Maternity workouts strengthen the cardiovascular system and help prevent women from tiring out throughout the day. The stretching and strengthening of the muscles help the body deal with the aches and pains associated with pregnancy. Exercising also helps maintain muscle endurance ,which can result in an easier delivery for the mother. Shedding pregnancy weight can sometimes take more than a year but maternity workouts can reduce the time it takes to lose the weight. Maintaining strength and muscle tone helps many mothers lose the pregnancy weight after childbirth.

    Activities

    • Walking and stretching are two of the easiest and most relaxing activities to do in a maternity workout. Walking can be done throughout all nine months of pregnancy. Stretching improves flexibility, prevents the muscles from tightening and can alleviate back pain. The shoulder circle stretch, in particular, counteracts rounded shoulders, a common condition many pregnant women experience. Swimming is another low-impact cardiovascular activity that strengthens the heart and assists in the delivery of oxygen to the muscles. Dancing also promotes flexibility while toning the muscles in the body. Fast-paced dances can be used to simulate a light aerobic workout.

    Weight-Training Exercises

    • Light weight training can also be implemented in a maternity workout. Cable crossovers, curls and triceps extensions are simple exercises used to train the upper body. Leg extensions, leg curls and calf raises round out the lower body exercises. Sit-ups or crunches can be done to strengthen the core muscles, which can help reduce the separation of the abdominal muscles experienced by pregnant women. Lat pull-downs and standing lateral raises are good exercises for training the back and shoulders.

    Warnings

    • Sometimes maternity workouts are strictly forbidden to protect the health of the mother and the baby. In fact, the American College of Obstetricians and Gynecologists ruled out aerobic exercise for pregnant women who suffer from or experience heart disease, lung disease, cervical insufficiency, multiple gestation, preterm labor, ruptured membranes, preeclampsia, chronic hypertension or severe anemia. Stop exercising immediately and contact your doctor or midwife if you experience warning signs such as dizziness, shortness of breath, vaginal bleeding, chest pain, headache, preterm labor or rapid heart palpitations. Also, watch for swelling or pain in the calf, back or pelvic area, which can indicate a blood clot.