9 Safe Exercises to Do While PregnantLisanne Wellness Center
You’re aching and tired and miss seeing your feet. You’re ready to give birth and welcome your precious baby into the world. But before you can get to that day, you still have several months of aching ahead of you. Thankfully, there are a few things you can do alleviate the pain and aching of pregnancy. One of those things is pregnancy exercise. Exercising during pregnancy is not only helpful for alleviating aches and pains; it’s also been proven to improve mood, reduce fatigue, and increase recovery time after giving birth.
Of course, there are a lot of restrictions to what kinds of pregnancy exercise you can do while pregnant, since too vigorous of exercise can be potentially harmful to your baby.
Here are 9 exercises that you can safely do while pregnant. (Always consult your doctor before starting a new exercise routine, especially when you’re pregnant.)
- Swimming: Swimming is a great exercise during pregnancy because you weigh much less in the water, so there is less pressure on your joints. Swimming may also help reduce nausea and sciatic pain.
- Walking: You don’t need any equipment to start walking, so it’s easy to get started at any stage of pregnancy.
- Pilates: As long as you cater your Pilates routine to pregnancy, you’ll be able to do Pilates routines into your third trimester. Pilates helps strengthen your back and core and improves flexibility. These are handy benefits, as they’ll help you through labor.
- Yoga: Avoid intense yoga classes like vinyasa and hot yoga. Opt for gentle hatha, yin, and restorative yoga, which can stretch out your ligaments and improve flexibility. Yoga has the added benefit of helping you focus on your breathing, which helps with relaxation and stress management.
- Weight Lifting: Stick with lighter weight and higher reps, and avoid positions that put any strain on your belly. Seated or standing positions are best.
- Running: Are you already an experienced runner? If so, you can safely continue running throughout your pregnancy as long as your doctor approves it. Be sure to avoid slippery or uneven terrain, especially in the last trimester when you may have a harder time maintaining your balance and sightlines over your growing belly. Always talk to your obstetrician.
- Indoor Cycling: Indoor cycling is safe throughout all three stages of pregnancy. It’s a great way to increase your heart rate without putting stress on your ankles. It’s also safe because there are no obstacles in your way.
- Stretching: Stretching helps lessen lower back pain and helps lengthen the ligaments that support your baby. Stretching should be incorporated into any pregnancy exercise routine.
- Plank: Planking is low to the ground and safe as long as your pregnant belly isn’t too large yet. To perform a plank, get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag. It strengthens your core, arms, and back.
Just because you’re pregnant doesn’t mean you should have to stop exercising, especially since pregnancy exercise has so many positive effects on pregnancy symptoms. Just make sure you’re exercising safely.
For more tips for a safe and healthy pregnancy, call Lisanne Wellness Center at
713-461-WELL. Lisanne Wellness Center also offers monthly classes on pregnancy titled “What to Eat and avoid for safe pregnancy”. Visit our events page and register for this event for useful tips and guidance.