Workouts for Pregnant Women Rocking a Baby Bump

Women go through a lot during their pregnancy. There are so many ups and downs in their day-to-day life that it’s like they are on a rollercoaster ride. Is there any that you can do to minimize the common symptoms of pregnancy, such as backaches, swollen ankles, bloating, constipation, and insomnia? Absolutely! Exercise and workouts for pregnant women can be one of the most effective solutions for pregnant women as they can help them overcome many of the common aches and pains generally associated with pregnancy.

For pregnant women, regular exercise can have many health benefits, such as lowering the risk of excess weight gain as well as helping make the delivery of her baby easier. Exercise and workouts for pregnant women can benefit your mental and physical health, giving the newborn inside you a healthy start to life.

Exercises and Workouts for Pregnant Women
Benefits and Risks of Exercise During Pregnancy
Safety Exercise Tips for Pregnant Women

Exercises and Workouts for Pregnant Women

Exercise during pregnancy can be effective for many women, but there are some guidelines that you must pertain to. Current guidelines suggest that 150 minutes a week of moderate-intensity aerobic workouts are ideal.

Note: As always, it is recommended that you talk to your doctor before starting any exercise program or nutrition plan during your pregnancy to ensure it is safe to do so.

With all that being said, what are some of the most commonly used forms of exercise as well as workouts for pregnant women to use and complete while rocking their baby bump? Below are a few great examples of what you can consider implementing into your workout routine.

1. Brisk Walking

Brisk walking is one of the most effective workouts for pregnant women. It has a lot of advantages, such as:

Cardiovascular workout with only a negligible impact on the ankles and knees (versus the hard pounding from something like jogging or running)

A brisk walk in nature while getting some fresh air can be great for your mental health

Friends and family members can join you too for company, and it’s a great way to pass the time and get your mind off of actually engaging in cardio

You can choose your place, destination, and time since there is no equipment needed or a special process you need to go through to prepare

One thing you need to take into consideration is where you do your walking. It would be a wise decision to choose a smooth surface and wear supportive footwear so that you do not stumble or fall down. Avoid any obstacles on the road by going around them — now is not the time to think you’re in the middle of a Tough Mudder race.

2. Swimming

Swimming is considered one of the best workouts for pregnant women, especially those suffering from sore and swollen ankles, as it takes away all of the pounding on the joints.

However, one thing to think about is the disinfection by-products that could be in the pool water. These disinfection by-products may be associated with some adverse effects on the pregnancy, and it may be wise to speak to a doctor to see if there are any risks you need to be made aware of.

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In water, you weigh less than you do on land. Hence, you will feel much lighter and more agile while swimming. It also helps to relieve nausea, puffy ankles, and sciatic pain. As the baby is floating along with you, it can help take some of the pressure off your lower back, hips, knees, and ankles and provide you with a bit of relief from having your baby’s weight add weight down and out from your stomach.

It should go without saying, but just be careful when walking on the slippery pool sides and if possible, try to take a swim in chlorine-free water.

3. Stair Climbers & Ellipticals

Stair climbers and ellipticals are good exercises during pregnancy. Adjust the speed, incline, and tension so you are comfortable and simply get moving. Keep in mind as pregnancy progresses, it will be challenging with resistance. Be careful where you step so you do not stumble.

The stair climber may not be one of the best or even ideal workouts for women who are having issues with their ankles — whether they are swollen or sore (or even knee issues). If you’re looking for workouts for pregnant women, don’t be afraid to try something, and if it just isn’t working, pivot to something different – like the elliptical.

One of the great things about an elliptical is that it helps eliminate the pounding that can occur when doing cardio on hard pavement. Sometimes even walking can cause pregnant women some pain and discomfort. While swimming would be one of the best workouts for pregnant women, don’t forget about how useful the elliptical can be at providing a smooth and controlled movement without putting your joints through a constant pounding motion.

4. Plie

The plie is a great exercise and can be added to workouts for pregnant women. For a full video on how to safely complete the plie, click here. Below is how to safely complete the exercise as well.

Stand parallel to the backside of a sturdy chair with the hand closest to the chair resting on it, and put your feet parallel and hip-distance apart.

With your knees and toes turned out to 45 degrees, now pull your belly button up and in.

Bend your knees, and lower your torso as low as possible while keeping your back straight up (don’t allow it to bend or arch).

Straighten your legs by engaging your legs and glutes to allow yourself to get back to the original starting position. Repeat.

Adding this to the exercise and workouts for pregnant women is good for the quadriceps, hamstrings, and glutes. The plie also helps improves balance during pregnancy.

5. Plank

Get down on your hands and knees (you can use a yoga mat if preferred). Next, put your wrists directly in line with your shoulders. Your hands, wrists, and arms should be in a straight line from your shoulders to the floor.

Now lift your knees and straighten your legs behind (think along the lines of being in a push-up position — only your arms will not bend during the movement). Make your body form a straight line. Do not arch your back or let your belly sag down.

Focus on engaging your core and keeping it tight so that your back stays straight without arching or sagging.

Hold the plank position for 1 minute (or 1-5 breaths until you are able to work up to a full minute). Consistency will help improve your core strength, and over time, you’ll be able to hold the exercise for longer and longer. This is a fantastic addition to workouts for pregnant women.

Benefits and Risks of Exercise During Pregnancy

As with anything in life, there are benefits and risks associated with doing things. Heck, there are even risks for getting out of bed (some pregnant women may know this all too well). However, let’s take a peek at exactly what some of the benefits and risks are when it comes to exercise and workouts for pregnant women.

Benefits of exercise during pregnancy include:

Result in healthier babies
Maintain physical fitness
Improve circulation
Reduce the likelihood of varicose veins and deep vein thrombosis
Reduce lower back pain
Beneficial for mental health (anxiety and depression)
Stress relief
Improves postpartum recovery

According to studies, exercise during pregnancy can also lead to a lower case of:

Cesarean birth
Excess weight gain
Preterm birth
Lower birth weight
Gestational diabetes or hypertensive disorders like preeclampsia

There are also some risks of pregnancy that pregnant women must be aware of:

It is obvious that pregnancy is not the ideal time to go for water ski or horse-back riding
It is advised to go ahead with your trainer before you start any workout program during pregnancy
Some conditions, such as placenta previa, severe anemia, ruptured membranes, and so on, can rule out exercise during pregnancy
Overexertion during workouts can cause some side effects
Certain movements during workouts can cause pain
Workouts for pregnant women can bring on some sore joints, such as ankles and knees
Talk to your doctor about where your heart rate and blood pressure should be, and try to stay within those numbers throughout the day and during workouts
Premature contractions can occur

Safety Exercise Tips for Pregnant Women

When you are making time for exercise during pregnancy, there will be many activities that will be ruled out of your training program. Unfortunately, that just comes with the territory, just like you wouldn’t be jumping out of planes or bungee jumping.

Pregnant women should avoid exercise in the supine position after their first trimester. They should also avoid prolonged standing as it can decrease cardiac output.

Avoid any exercise with a high risk of stumbling and falling or any abdominal trauma that can risk injury to the mother or the fetus.

Here are some additional exercise tips and things to consider with workouts for pregnant women:

Avoid contact sports (this should be a given, but…)
Do not become overheated, mostly during the first trimester
Drink plenty of water before, during, and after exercise
Wear supportive clothing such as a sports bra and/or belly band
Get clearance from your doctor if you are new to exercise during pregnancy or you are a pregnant woman with any health conditions that may hinder your ability to exercise or complete specific workouts for pregnant women safely
Avoid lying flat on your back for a prolonged period, especially when you are in the third trimester

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