Safe Exercises for Pregnancy: Home Pregnancy Workouts That will Help Future Moms Stay Healthy and Active During Pregnancy!
Pregnancy is an incredible time in a woman's life, but it can also be challenging. One of the best things you can do for yourself and your baby is to stay healthy and active. Many women are worried about exercises during pregnancy, but there are many safe exercises that you can do at home with little or no equipment. This blog post will give you two different safe pregnancy workouts that you can do at home. We will also list some exercises to avoid because they can be risky for both the mother and the baby. If you are looking for prenatal personal training services, Fortius Dubai is here to help!
Is exercising during pregnancy safe?
Exercising during pregnancy is safe as long as you have approval from your doctor. The only period during your pregnancy when it might be wise not to exercise is during the first trimester, when you may be more susceptible to miscarriage. After that, moderate exercise is encouraged for both the mother and the baby. We advise all pregnant women not to introduce a new exercise routine if they have never done that type of activity before. It is also vital that you listen to your body, and whatever exercise program you do, it should be light to moderate intensity.
What are the benefits of prenatal exercises?
There are many benefits to prenatal exercises. First and foremost, exercising will help keep you healthy and fit during pregnancy, making it easier for you to cope with the physical demands of pregnancy, labor, and delivery. Additionally, exercises can help reduce common complaints such as constipation, swelling, and back pain. Exercising can also help keep your weight under control. Finally, prenatal exercises can increase the strength, endurance, and flexibility needed for childbirth, and they can help you relieve stress.
Home pregnancy workouts by coach Andjela Tanasic
Who is coach Andjela Tanasic?
Andjela Tanasic is one of our most experienced trainers. She holds a Bachelor's degree in Sports Science, where she completed a particular course in Pre Natal Training. She has helped many of our clients train safely and achieve their results while pregnant and in the post-pregnancy training phase.
"My experience working with pregnant women is that it greatly improves their resilience and helps them manage stress during pregnancy which is a beautiful but often challenging journey." - Andjela Tanasic.
Home Pregnancy Workout Routine 1
This workout is suitable for pregnant women that have minimal training experience. It is low impact and does not require excellent coordination skills. It will help you get some blood flow and strengthen your muscles.
Muscles worked in this workout are:
Glutes
Pelvic floor muscles
Quads
Shoulders &
Arms
Exercise 1 - Glute Bridge
The glute bridge is a safe and effective exercise for pregnant women, and it primarily targets the glutes.
Instructions: Lie flat on your back with feet flat on the ground and shoulder-width apart, and legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other- hold for two seconds.
Repeat: 12 reps
Coach's Notes: Avoid extending your hips too high and keep the abdominal muscles pulled in to protect your spine.
Exercise 2 - Pelvic floor exercise
This pelvic floor exercise will help you maintain the strength of your pelvic floor muscles.
Instructions: Lay down with knees bent, pull your belly button in and squeeze your pelvic floor muscles together as if you are trying to stop the flow of urine- hold for five seconds.
Repeat: 15 reps
Coach's Notes: Make sure to keep breathing throughout the exercises.
Exercise 3 - Supported Squat
The squat will help you strengthen your lower body muscles, primarily the quads, and it will help you maintain good hip health, which is essential for labor and delivery.
Instructions: Stand with feet hip-width apart, hold onto a chair or table, and squat down as if you are sitting in an imaginary chair- keep your back straight, abdominal muscles pulled in, and weight on your heels.
Repeat: 12 reps
Coach's Notes: do not allow your knees to cave inwards, and be sure to push up through your heels.
Exercise 4 - Lateral raise with water bottles
The lateral raise will help strengthen your shoulders and upper back muscles.
Instructions: Stand with feet hip-width apart, hold a 500ml bottle in each hand with arms at your sides. Lift weights out to the sides until your arms are parallel to the floor- hold for two seconds.
Repeat: 12 reps
Coach's Notes: Keep your abdominal muscles pulled in and not swing the weights.
Exercise 5 - Biceps curl with water bottles
This exercise will help you strengthen and tighten your arm muscles.
Instructions: Stand with feet hip-width apart, hold a 500ml bottle in each hand with arms at your sides. Curl the weights up towards your shoulders- hold for two seconds and slowly lower the arms down into starting position.
Repeat: 12 reps
Coach's Notes: Keep your abdominal muscles pulled in, take deep breaths and avoid swinging.
Exercise 6 - Triceps extension with water bottles
This exercise targets the triceps muscles. It is very safe and has no impact making it a great exercise to do during pregnancy if you want firm arms.
Instructions: Lay down on your back with knees bent at a 90-degree angle and hold a 500ml bottle in each hand with arms straight up pointing towards the ceiling. Start the movement by flexing your elbows and bringing the bottles down next to your ears. Then perform an extension contract your triceps and bring your arm to the beginning position.
Repeat: 12 reps
Coach's Notes: Keep your abdominal muscles pulled in, and do not let the bottles hit your head.
Home Pregnancy Workout Routine 2
This workout is curated for pregnant ladies that are more advanced. These exercises are still low impact but more demanding and require more experience in training.
Muscles worked in this workout are:
glutes
pelvic floor muscles
inner thighs
hamstrings
back muscles
arms
Exercise 1 - Single leg glute bridge
This exercise helps to maintain strength in the glutes and hamstrings.
Instructions: Lie flat on your back with both legs bent to 90 degrees, feet flat on the ground. Elevate one foot up and drive with the heel of the other foot into the ground, and lift your torso into the air, extending your hips until you reach full glute contraction.
Repeat: 12-15 reps per side
Coach's Notes: Keep your abs pulled in to protect your back, and make sure that you are lifting with your glutes, not your lower back.
Exercise 2 - Pelvic floor exercise
Pelvic floor exercises are great to tighten up and strengthen the pelvic floor muscles, which will help you during labor and delivery.
Instructions: Sit with your back against a wall, feet flat on the ground and shoulder-width apart. Slide your buttocks down the wall until your thighs parallel the floor. Tighten your pelvic floor muscles and hold for 10 seconds.
Repeat: 12-15 reps
Coach's Notes: Don't hold your breath; rather, take deep breaths while you hold the position.
Exercise 3 - Hamstring curl with ankle weights
This exercise helps maintain the strength of hamstrings which are often underworked by people exercising at home.
Instructions: Attach ankle weights and stand up. Support yourself by holding a chair and flexing your knee to lift your heel towards your buttocks. Hold 2 seconds and slowly extend the leg into starting position.
Repeat: 12-15 reps per leg
Coach's Notes: Keep your abdominal muscles pulled in and not swing the weights. Try to focus on your hamstrings to get a better contraction.
Exercise 4 - Inner thigh press with pillow or ball
This exercise will help you strengthen and tighten your inner thigh and pelvic muscles.
Instructions: Lie on your side with the pillow/ball between your legs and press against it with your upper leg. Hold for two seconds and release.
Repeat: 12-15 reps per side
Coach's Notes: Keep your abdominal muscles pulled in to protect your back, and make sure that you are pushing against the pillow with your inner thigh, not your outer thigh.
Exercise 5 - Reverse Lunge
This exercise helps maintain balance stability, and strengthen your lower body musculature, primarily the quadriceps muscle.
Instructions:
If you need, you can make this exercise easier by supporting yourself with a chair. Stand with feet hip-width apart and step back with your left leg and lower your body until your rear knee nearly touches the floor, and your front thigh is parallel to the floor. Pause, then return to the starting position.
Repeat: 10-12 reps per side
Coach's Notes: Your knee can go over your toes as long as you control the movement and drive from your heel and not your toes.
Exercise 6 - Resistance Band Row or TRX Row
Sometimes due to the heaviness of a growing belly, pregnant ladies might experience much back pain. The pain can be intense, primarily due to muscle weakness. That's why it is so important to strengthen your back muscles.
Instructions:
Secure a band around a sturdy post, or get your spouse to assist you. If you have a TRX, you can attach it to your front door if you have enough space. You can do two variations of this exercise, whether with the resistance band or TRX. If your elbows are driving next to your body and down towards your hips, you will target the biggest back muscle, and if you are driving your elbows wide, you will target your upper back muscles and your posterior delt (back shoulder muscle)
Repeat: 10-12 reps
Coach's Notes: Keep your abdominal muscles pulled in, trying to maintain a neutral spine position (not arched or rounded).
So there you have it! You can do these two workouts at home to help maintain your health and fitness during pregnancy. If you have any questions, please do not hesitate to contact your nearest Fortius location for personal training advice.
Safety is the number one priority when it comes to exercises during pregnancy. You want to be sure that you are maintaining a good posture, avoiding risky exercises, and staying hydrated at all times.
Are there any risks associated with exercise during pregnancy?
Although exercising is safe during pregnancy, women should avoid a few exercises as they can cause harm to both the mother and the baby. Exercises that involve lying flat on your back should be avoided, as this can decrease blood flow to the baby. High impact exercises that involve bouncing or jerking motions should also be avoided, as they can cause the baby to bounce around too much and increase the risk for miscarriage or preterm birth. Heavy weightlifting is not recommended either, as it can cause joint pain and discomfort. Holding your breath for extended periods can also be dangerous, as it can reduce the amount of oxygen that reaches the baby.
To summarize:
Avoid contact sports
Minimize explosive movements and jumps (high impact exercises)
Don't perform full sit-ups
It would be wise not to try something you never did in your life
Don't hold your breath for long periods
Stop doing exercises in which you need to be in a pronated position (laying on your stomach)
No heavy lifting above the head (light lateral flies and overhead presses are ok)
In addition to personal training we recommend the following activities during pregnancy:
pilates (which is incorporated in our sessions as well)
breathing workshops (incorporated in our mentoring program)
walking
swimming
low impact aerobics classes
hot yoga (temperature-controlled room)
How can prenatal personal training help?
With an excellent prenatal trainer, you can ensure that your health is in good hands. An experienced and certified personal trainer can give you an effective exercise routine to ensure that the physical activity you are doing is safe as your pregnancy progresses. At Fortius Dubai, our prenatal trainers cover the following locations:
Al Barsha
Al Quoz
Dubai Marina
Downtown Dubai
We also provide online services for clients across the world where you can learn how to exercise safely and correctly, and you can learn some fantastic breathing techniques that will make your journey through pregnancy much smoother.
Common questions and answers
Can I do moderate-intensity aerobic activity during pregnancy?
You can undoubtedly do aerobics during pregnancy as long as it is low impact (no high jumps). We recommend that you get approval to train from your doctor and that you listen to your body as we believe future moms have great instincts. We also suggest that you reach out to a professional when starting your exercise journey.
Is exercise safe for pregnant women with gestational diabetes?
We recommend that you do both resistance exercise and aerobic training at a low to moderate intensity. It has been scientifically proven that exercise improves pregnancy outcomes in women with gestational diabetes mellitus (GDM).
Can I do squats while pregnant?
Yes, you can perform squats during pregnancy. We recommend that you do not do any jump squats due to high impact as it can cause preterm birth. Also, if you never did squat in your life, perhaps it is not wise to start on your own, so we recommend that you seek help from a professional.
Can you get in shape during pregnancy?
It all depends on your level of fitness pre-pregnancy. If you are already in great shape, your goal should be to maintain, and your training should be focused on your and your baby's health during pregnancy. If you are an inactive person, you can surely improve your cardiovascular health and even strengthen your muscles. Progress will happen as you exercise, but your priority should always be your and your baby's wellbeing.
Conclusion
Exercising during pregnancy is safe and healthy for both the mother and her baby. However, exercises must be done correctly to avoid injury or harm to either party. A prenatal personal trainer can help you create a workout routine that will be tailored specifically for your pregnancy needs and make sure you're exercising in a way that won't cause any issues with your pregnancy. For more information on how Fortius Dubai Personal Trainers can assist pregnant women with their workouts, give us a call at +971 56 161 6213 or email info@fortiusedubai.com today!
Stay Strong #BeFortius
