Exercises You can Do While Pregnant Part 4

Many people have asked if they can exercise while pregnant and the answer is absolutely without a doubt yes! You should do exercises that get your heart pumping and and keeps you sweating as long as it doesn’t cause you or your baby too much physical stress. Activities, like running and weight training, are ok in the first two trimesters, but may need modifying as you come closer to your birth date. We should generally avoid activities where there are dangers of slipping or falling, like cycling, rollerblading, horse back riding, and skiing.

Some of the benefits of exercising during pregnancy are;

  • Ease or prevent back pain and other discomforts
  • Boost your energy level
  • Prevent excess weight gain
  • Reduce the risk of gestational diabetes, pregnancy-related high blood pressure and postpartum depression
  • Increase stamina and muscle strength, which helps you prepare for labor

Before starting any exercise program you should always check;

  • With your doctor, midwife, and/or a physiotherapist before starting.
  • Drink plenty of water.
  • Avoid overheating.
  • Stop if you have any of the following; Dizziness, Headache, Shortness of breath, Chest pain, Abdominal pain, Vaginal bleeding.

Here are a few exercises that we had a couple of our moms to be try for a workout. We would like to thank Carol McBee and Jennifer Neilson from WECAN and Mommy Connections for being our amazing models in this series.

They did 3 sets of 45 second of work and 15 seconds rest in between each set. Take more rest time if needed.

1. V-Sit/V-Sit on BOSU Ball (Abs/Obliques/Hip Flexors)

  • If balance is a concern for this exercise all you will need is a mat on the floor to sit on. If you feel comfortable with a BOSU Ball you will place it flat side facing the floor.

PREG V SIT 1

  • Sitting on the floor or Bosu Ball with your arms out in front of you parallel to the floor, knees bent, heels on the floor, and engage your core. (Beginner position)

PREG V SIT 2

  • If you can do more challenging positions, then raise one or both feet off the floor and try to hold for the recommended time.

PREG V SIT 3

2. Reverse Chest Fly (Upper Back-Rhomboid/Back of Shoulders-Posterior Delts)

  • Standing with dumbbells in hand engage your core. Bending at the hips to about 45 degrees while slightly bending at the knees. With a slight bend at your elbows, your arms will hang down in front of you.

PREG REVERSE FLY 1

  • Raise the weights by pulling your arms up towards the ceiling squeezing your shoulder blades at the top of the movement.

PREG REVERSE FLY 2PREG REVERSE FLY 3

  • Return to start and repeat until time is up.

3. Bicep Curls on Stability Ball or Standing (Biceps/Core)

  • A dumbbell in each hand with palms facing in. Sitting up tall with core engaged or standing up tall with feet about hips width apart and core engaged.

PREG BICEP CURL 1

  • Bending at the elbow bring the weights up towards your shoulders while turning your palms to face forward.

PREG BICEP CURL2PREG BICEP CURL3

  • Reverse those steps so your hands are back in the starting position. Repeat until time is up.

 

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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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