First of all, congratulations on being on this beautiful journey of becoming a mother. It’s a time of great happiness, excitement, and maybe a few aches and pains along the way, but the result is worth it all. But, while celebrating all this, you should remember to keep yourself healthy and active with some pregnancy exercises. Did you know that regular exercise can make your health a lot better during this time of change? A study from the American College of Obstetricians and Gynecologists (ACOG) shows that exercising during pregnancy can help with back pain, improve sleep, boost energy, and even prepare your body for a risk-free birth.
But if you’re not sure what exercises to trust and practice, you’ve come to the right place. In this article, we’ve shared 5 safe and effective pregnancy exercises you can practice at home, along with important safety tips and step-by-step directions. If you want to consult a doctor before practicing these exercises, book a consultation.
5 Pregnancy Exercises for A Healthy Prenatal Journey
1. Cat-cow Stretches
Pelvic tilts are a great way to improve the muscles in your core and pelvic floor. This means better posture and less back pain, which is a usual problem during pregnancy. But before you do it, make sure you’re wearing comfortable clothes, have a water bottle, and have a helping hand with you.
Exercise Instructions to Follow:
- Sit in a cat-like position on a yoga mat.
- Keep the knees hip-width apart, hands under shoulders, back flat, and neck long.
- As you inhale, bring your chest forward and push the hip backward.
- Next, while exhaling, make your back round, tuck your chin, and use your core.
- Keep exhaling while tucking the tailbone under.
- Slowly return to the starting position and repeat 10–12 times.
Make sure you’re not stretching your back too much or holding your breath for too long. Since this is new to you, only do as much as you can and stop immediately if you feel any pain.
2. Simple Squats
In this exercise, all you have to do is gently practice squats to strengthen your legs, core, and glutes. As easy as it sounds, make sure you feel comfortable and are in good health before practicing.
Exercise Instructions to Follow:
- Stand straight with your feet shoulder-width apart and your toes slightly turned outward.
- Find a stable chair to hold onto or a wall behind you for support.
- Bending only at the knees, slowly go down as if you’re sitting in a chair.
- Keep your back straight and your core engaged.
- Go only as far as it feels comfortable, ideally until your thighs are parallel to the floor.
- Push through your heels to stand back up straight. Do not rush!
- Repeat 10–12 times.
This is one of the easiest pregnancy exercises, but let me inform you that you’ll feel a slight pain in your thigh and calf muscles for 1-2 minutes as you get used to the exercise. If, at any point, you feel the pain is unbearable, please consult a doctor before you continue.
3. Side-Lying Leg Lifts
This is one of the safest pregnancy exercises to strengthen your hips and outer thighs during pregnancy. These muscles help make the hips more stable, which is important for keeping the body in the right position and moving freely during pregnancy. Back pain and soreness can also be eased by having strong hip muscles. Additionally, side-lying leg lifts help support the pelvic floor, which helps while giving birth and recovering afterward.
Exercise Instructions to Follow:
- Lie on your side with your knees bent at a 90-degree angle and on top of each other.
- Bring yourself up with your elbow under your shoulder.
- Keeping your hips stable, comfortably lift your top leg as high as possible.
- Lower your leg back down slowly and with control.
- Turn and repeat 10–12 times on each side.
During pregnancy, you must sleep on your side rather than on your back. Lying on your back during pregnancy can compress a major vein, reducing blood flow to your uterus and baby. Practice this exercise daily to get used to the habit of sleeping on the side.
4. Wall Push-Ups
If you want to build your chest, shoulders, and triceps, wall push-ups are a safe and effective way to do it. Having these muscles will help you, as a mother, carry your growing baby and move them in and out of the crib. Strong upper-body muscles can also help with providing balance and stability, which can lower the risk of back pain. Here’s how you do it:
Exercise Instructions to Follow:
- Facing the wall, stand with your feet hip-width apart. Your arms should be about arm’s length away from the wall.
- Lay your hands flat on the wall, about shoulder-width apart.
- Bring your chest close to the wall and bend your arms slightly. Don’t bend over, and keep your core tight.
- Only go forward as far as it feels comfortable, ideally until your elbows are bent at 90 degrees.
- To get back to the starting position, slowly push back with your hands.
- Do it 10–12 times with breaks, if needed.
Make sure you’re not standing on a slippery surface. Use a yoga mat or footwear that provides a grip to stand without slipping. Regularly practicing such pregnancy exercises can be a great way for expecting mothers to stay healthy and fit throughout their pregnancy. If you have body pain or weakness, you may skip this for a day or two, but try to maintain consistency for better results.
5. A Calming Walk
When it comes to pregnancy exercises, taking a walk is the best and simplest way for every expecting mother to stay healthy and happy. Since pregnant women often experience mood swings, taking a walk in the early mornings and during sunsets can help them feel calm and positive throughout the day. While it’s a simple exercise, here are some safety measures you should follow:
Safety measures to follow:
- Wear comfortable footwear and get a walking buddy for emergencies.
- Instead of walking at home, try taking a walk in park or simply outside in fresh air to experience calmness.
- Walk slowly and only take small steps to avoid falling and twisting.
- Keep your back straight during everyday walks.
- Keep a water bottle handy to stay hydrated.
- Listen to your body and take breaks if needed.
And there you have it! I assure you that these five simple exercises will not only keep you healthy during pregnancy but will also help you stick to a healthier routine afterward. The most important rule with pregnancy exercises is to be consistent and consult a doctor if you feel any discomfort. Remember, a healthy and happy mom leads to a healthy and happy baby. So embrace the changes and enjoy this special time!
