Exercising During Pregnancy

We’re excited to start a new segment on exercise and pregnancy.  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. Squats (Quads/Hamstrings/Glutes/Core)

  • Stand with feet shoulders with apart and core engaged.
  • With head and chest up begin lowering yourself down as if you were going to sit on a chair. Bending at the knees and hips making sure your knees don’t go past your toes.
  • Go down until your thighs are parallel to the floor or as far as your body will allow. Repeat until time is up.

2. Squat with One Arm Shoulder Press (Quads/Hamstrings/Glutes/Core/Shoulder)

  • Stand with feet shoulders with apart, dumbbell in one hand with palm facing you, and engage your core.
  • With head and chest up begin lowering yourself down as if you were going to sit on a chair. Bending at the knees and hips making sure your knees don’t go past your toes.
  • Keeping the dumbbell close to your chest as you go down.
  • On the return up, once you are back to standing, push your arm up and turn at the same time so that your palm is now facing away from you. That’s one, repeat until time is up and then switch arms.

3. Resistance Band Leg Adduction (Inner Thigh/Core)

  • Start by making sure one end of the resistance band is securely fastened to a heavy, stable object. The other end make a loop to slip your foot through and place around your ankle. This leg is facing the stable object.
  • Step out until the band is taught. Then stand with your feet no more than shoulders width apart.
  • Shift your weight to your free leg, engage your core, and then bring the resistance band leg inwards so your standing with feet together. Reverse this motion back to the start position, that’s one. Repeat until time is up and then switch legs.


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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