5 Exercises That Pregnant Mums-To-Be Can Enjoy

Processed with VSCO with s2 preset

Pregnancy is an exciting time for a woman — the prospect of a bringing a new life into this world is such an emotional and special experience. It also signifies a period of great change, particularly to one’s body. After all, when you’re are growing a child inside you, a burgeoning figure is inevitable. But that does not mean that pregnant mamas who wish to keep fit cannot do so. There are some exercises that a pregnant mum can do to continue with her active lifestyle while preparing her body to deliver a baby.

Here are five exercises that a mum-to-be can embark on to maintain her strength, stamina and vitality:

1. Walking

Posts Ad Mummyfique App

I might miss calling them "pregnant walks" but I will not miss having to pee every quarter mile.

A photo posted by Samantha James (@sam__jam) on

Advertisement

Walking is a great way to stay active as it does not place undue stress on your back and hips during your pregnancy. A 10-minute walk in the park for example, is a lovely way to get some exercise in while enjoying some fresh air and nature.

2. Swimming 

Repost @aquamums ? exercising in water during pregnancy is always a good idea ??????

A photo posted by @bellibellymaternity on

Swimming is a gentle way to get some cardiovascular exercise and can help to enhance blood circulation. The additional weight of the baby is less of a factor thanks to the buoyant nature of water resulting in a low impact exercise that doesn’t strain the joints.

Aqua-spinning and aqua-aerobics are fun variations on swimming that pregnant mums can try . We hear that they can even help reduce the likelihood of developing swollen ankles and varicose veins!


3. Yoga 

Pre-natal yoga classes help mothers to prepare for delivery by focusing on spinal alignment and toning of birthing muscles. They also teach the expectant mums proper breathing techniques that can be really useful during labour.

4. Light Weight training

I think I deserve a gold star for today. ⭐️? Fought a post work nap AND went to the grocery store that turned into a monsoon as I walked out before the gym. ?????? #pregnancywins Trained my favorite muscle group today: shoulders. Still happy to throw up some 15's! Added in a variations of squats since we are nearing the end & they really help open up the pelvic cavity (by 20-30%). Really focused on incorporating deep diaphragmatic breathing (notice my belly pumps as I push the weight up) while I worked through the exercises. Why the belly breathing? It strengthens the core (transverse abdominis and rectus abdominis) musculature. There are also plenty of benefits for the babe. ?? #idonthavetwophonesthough #38weeksandahalf #givingmyselfthehalf #shoulders #bellypumping #fitpregnancy #nasmCPT #preandpostnatalcorrectiveexercise

A video posted by Pinkey Patel, Pharm.D. (@fitpinkrx) on

There is a common misconception that pregnant women should avoid weight training but when done correctly, light weight training can actually be very beneficial, helping to strengthen those abdominal and back muscles.

Obliques aka muffin top region! I am 27 weeks and on my main account @deliciouslyfitnhealthy I have more current videos. I am 20 weeks in this video and any type of crunch, double leg raise & even frontal plank is off the table for me. I had diastsis with the twins and it's ALREADY coming back. If you haven't heard of it basically my stomach was so large my abs split down the middle. Literally they separated . I addressed the problem post twins but I am already seeing the ridge from the split again during certain movements so I am careful to not irritate or worsen the problem because you can't really work on it until after the baby?? so I don't do front planks but for other pregnant women it's fine. But this is a great workout prego or not! Anyway, I still want maintain some sort of core so I do obliques and lower back to help with posture which is very important during pregnancy (your lower back is the backside of your core and should be worked as well… It's technically core too) here are a few oblique exercises to help maintain lean side (pregnant or not) ?? ! Side elbow to knee March Hi 2 Low weight drop (rotate your knee) Sumo Elbow taps (optional but awesome heel raise – adds work for the legs) Standing Oblique crunch

A video posted by Andrea (@deliciouslyfitworkouts) on

5. Barre

Mums who crave a bit more movement in their exercise should definitely jump on the Barre bandwagon. Inspired by ballet, Barre classes are a combination of yoga, strength straining, core training and pilates in one fun yet effective package. Ballerinas are known for their strong physiques and incredible flexibility — qualities that are really useful to a pregnant mama as they prepare to deliver a new life into the world! For some pre-natal Barre poses that you can do at home, read our story here.

Tags from the story
Written By
More from Katherine Sng

5 Core Strengthening Yoga Poses Every Mum Should Know

Many mums have the mistaken view that working on the core area solely...
Read More

Leave a Reply

Your email address will not be published. Required fields are marked *