Exercises You can Do While Pregnant part 5

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.Walk or Run (Cardio)

  • Depending on your experience and medical advice 20-30 minutes before the next 2 exercises should be a good start.

2. Shoulder Press-Seated or Standing (Shoulders/Arms/Upper Back/Core)

  • Seated on a stability ball engage your core and bring your weights up to shoulder level. If you are standing engage your core, have your feet about shoulders width apart, and bring the weights to shoulder height.


  • Push the dumbbells up until the ends of the dumbbells touch lightly and then lower the dumbbells back to shoulder level.


  • Repeat until time is up.

3. Incline Fly (Upper Chest/Arms/Core)

  • Set the bench at nothing less than a 45 degree angle. Sit on the bench with dumbbells in hand at chest level, palms facing in.


  • Press the weight up and begin to lower the dumbbells in a controlled arcing motion with your elbows slightly bent and arms stretched out wide. Lower until your elbows and chest to form a straight line. Do not go the past this point.


  • Reverse this motion back to the start position and repeat until time is up.
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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