It’s so important to stay active – especially when you’re pregnant. Exercising helps us stay healthy. It prepares us for labor and birth. And it equips us to be strong for the high calling of motherhood. Being pregnant and caring for a baby is not for the faint of heart, and so it’s important to, if we can, stay physically strong so we can show up day and night for our families.
But sometimes it’s hard to know HOW to workout. What is going to be the most effective? What is safe to do during pregnancy? What moves should we incorporate into our routines, and what should we steer clear of?
I want to share with you some pregnancy workout ideas – movements that will serve you and your growing baby. These are exercises to help strengthen muscles, relieve pain, and stay healthy.
Of course, listen to your body, and if something feels unsafe, stop immediately. It might also be good to check in with your midwife or doctor if you have any questions.
So let’s dive in.
The Best Prenatal Workouts
Here is a list of 5 Prenatal Workouts that will help to strengthen you, relieve pain, and make you feel good in your changing body.
1. Walking
Walking is one of the best exercises you can do – pregnant or not. The movement is gentle but strengthening, helping your baby come down into position for birth. Walking also gets your heart rate up, building stamina for labor and beyond. If you have a toddler, they might enjoy walking or biking alongside of you. Perhaps they like to ride in the stroller, and you can make family walks a daily routine.
Walking is not only great physically, but it helps one be mentally strong as well. Being outside in God’s creation, getting fresh air and exercise, clears the head and rejuvenates the soul! The creative juices flow. God’s handiwork is on display, and you will want to come back, because once you start making walking a routine, you won’t want to miss a day!
2. Birth Ball Exercises
Sitting on an exercise ball is a great way to get your baby into position and open things up.
Sit with your legs at a 90-degree angle and your back straight. Gently rock side to side or back and forth. Try hip circles. Engage your core and breathe.
Once you’re done sitting on the ball, come to your knees on an exercise mat or other soft surface, and lay your chest and arms on the ball, letting your belly hang down. Stay there as long as feels comfortable. Again, this helps baby get into position. (Side note: this can also be a comfortable position during contractions).
If you don’t have a birth ball, see if you can borrow one from a friend or follow the link below to purchase one on Amazon!
3. Pelvic Stretches
If you are experiencing pelvic pain during pregnancy, it’s important to stretch and strengthen your pelvic muscles. Your body is going through a lot and carrying extra weight, and sometimes it just needs some extra love. Doing simple movements can greatly reduce discomfort and bring things into alignment. The movements are simple, so simple you may even wonder if they’re doing anything! But they are extremely effective.
By taking focused time to stretch and strengthen your pelvic area, you can feel better and continue experiencing a healthy, active pregnancy. Here is a great routine to try which also includes some birth ball exercises mentioned previously.
Movements to Relieve PELVIC and BACK PAIN During Pregnancy | How to Align Pelvis During Pregnancy
4. Kegels
Kegels are a focused movement to strengthen your pelvic floor. Again, they seem almost too small to be significant, and yet a little intention goes a long way. If you have trouble holding in urine, try doing Kegels once or twice a day. It won’t take long before you start to see improvement and will feel motivated to continue. Performing Kegels may also lessen the possibility of tearing during birth. As you can see, incorporating Kegels into your prenatal and postpartum workout routine is really helpful!
If you are unsure how to do Kegels, take some time to practice. Picture squeezing up a blueberry or stopping the flow of urine. It might take a while to get the hang of it, but it will come! Here is a video to get you started!
Top 8 Postpartum Pelvic Floor Exercises
5. Strength Training
If you normally enjoy resistance training, you might wonder if it’s safe to continue to do so. In most cases, it is! And if you don’t typically lift weights, now would be a great time to start!
The key to lifting weights while pregnant is to modify. While one might typically push themselves to lift heavier weights over time, pregnant women might do the opposite. They may slowly decrease the amount of weight they lift and modify or eliminate certain movements.
Unless told by a professional, pregnant women do not need to stop strength training. It is SO beneficial for your body and mind. Imagine if you were going to run a marathon. Wouldn’t you first want to prepare and get as ready as possible for the big event? It’s the same with giving birth. Preparing our body means resting, doing certain stretches, walking, eating nutritious food, praying about the birth, and YES, strength training.
So there you have it! Pregnancy Workout Ideas. Go ahead and give these a try, and of course listen to your body along the way. Enjoy this amazing season of pregnancy as you care for your body and your growing baby inside!
So there you have it! The Best (at least in my opinion) Prenatal Workouts! If you are expecting a baby, I hope you’ll give these a try, and if you know a pregnant Mama, feel free to pass this along to her! Happy exercising!
FAQ about Prenatal Exercises:
Is working out actually safe while pregnant?
The short answer is YES! Working out is SO good for you whether pregnant or not.
But it’s vital that you listen to your body and seek professional counsel if need be! There will be movements, weight amounts, and positions that you’ll need to forego.
What kind of maternity workout clothing would you recommend?
You’ll need a pregnancy t-shirt or perhaps a long tank top. Then I’d recommend getting a good pair of maternity leggings or bump-friendly shorts. Here are the leggings I have!
Where can I get more information about prenatal exercise!
There are SO MANY resources out there, but here are a few to get you started!
What Workouts Should You Do When You’re Pregnant? Fitness Blender Pregnancy Workouts
Pregnancy & Postpartum Workouts for Every Stage of Motherhood
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