You may think that exercising intensely is impossible when pregnant. This is not true. Exercise during pregnancy has been proven to relieve aches and discomforts as well as contribute to mental wellbeing. Exercise is great for both you and your child! Mild to moderate exercise during pregnancy can help you sleep better, reduce excessive weight gain and depression. It can also prepare your body for labour and shorten it!
The American College of Obstetricians and Gynaecologists recommends 150 minutes of moderate intensity aerobic activity per week, or 30 minute workouts five days a week. Always consult your doctor prior to beginning any exercise program and pay attention to your body.
These best body weight exercises are great for pregnant women who don’t want to exercise.
Weight Machines
Weight machines are ideal for lifting weights because they limit your range of movement and keep you safe!
It’s also a good idea not to use any machines which press your stomach – such as seated rowing machine and abdominal machines. Avoid any machine that requires you to lift your arms overhead, as it can cause back pain and curvature.
For your upper body you can use machines such as the seated cable row, biceps, triceps, and chest press. You can do 1 or 2 sets with 8-12 repetitions each. In no time, you will be strong enough for a baby while carrying groceries.
Leg extensions and seated twists will strengthen your legs, which are soon to support the weight of an infant!
Exercises to Do at Home
You can still do plenty of exercises that are safe for pregnancy at home if you don’t access a gym. Each exercise should be performed for one minute. Complete 3 sets to get a 15-minute workout. Then, you can pair it with a walk of 15 minutes or move on to more intense exercises.
1. Standing Leg Swing – Stand with your feet hip-width apart. Shift your weight to one leg, and then swing the other leg so it is parallel (or as near as possible!) to the ground. If necessary, you can lean on a chair or wall for support. Repeat the exercise on the other leg. This exercise will help you to open your hips and increase flexibility.
2. Hip stretch: Lie on your back, bending one knee (during your first four months of pregnancy), or stand against a wall to balance yourself (if you’re far along in your pregnancy), and cross your left foot over your right thigh just above your bent right knee. Interlace your fingers and thread your left arm between your legs. Keep your feet flexed and gently pull your right leg towards your chest. Repeat with the other leg.
3. Kneel on your all-fours and adjust your hips so that they fit your stomach. Sit so that your butt touches your heels, and then extend your arms to the ground. Rest your forehead and shoulders on the floor.
Intense Body Weight Exercises
1. Squats: They are great for the whole body. This includes your glutes, core and back. Keep your back straight while standing with your feet hip-width apart. Bend your knees and lower yourself into a Squat. Your arms should remain at the front as a means of balance and your shoulders and upper back should be straight. This can be made more difficult by lifting a leg while you are squatting, as described by Cyndi Dennis, fitness blogger for Draft Beyond and Last minute Writing.
2. Push up: Begin in a plank position with your hands underneath your shoulders. Your feet should be hip-width apart. Drop your chest so that it is in line with your elbows. Then, press away from the ground to get back into a plank. You can make it easier by lowering your knees.
3. Cross-back lunge : Stand with your feet hip-width apart and slide your left leg backward diagonally into a lunge. Press your left heel down and then lift up to the starting position. Swing your arms naturally. This is an excellent exercise for your legs and core!