Looking to stay in shape and feel good this pregnancy? Get your booty moving and your core on fire with these 5 total body prenatal workouts that you can do anywhere! Did you know that a strong core can make labor so much easier? Being pregnant doesn’t mean you can’t workout, it just means that you have to change things up, so try these pregnancy safe moves for a healthy and fit pregnancy!
Benefits of Working out While Pregnant
Everyone generally knows that exercise has countless benefits. I wanted to touch on a few different benefits that exercises has on pregnant mothers and their babies in utero. You may be surprised at just how much it can help your body and your baby!
Benefits to Mom
Increases your energy and improves your mood
Helps with digestion, bloating and swelling
Decreases your chances of gestational diabetes
Likely to improve sleep by helping to fall asleep faster and longer
Boosts your immune system
Lowers the risk of complications during delivery
Easier postpartum recovery
More positive prenatal body image
Benefits to Baby
More likely to have a healthy, normal birth weight
Improved cognitive function. (2013 study from the University of Montreal)
Accelerated motor development
Lower fetal (and maternal) resting heart rates
Always consult your doctor.
It’s so important to consult with your doctor before starting any exercise program while pregnant. If you were working out regularly before becoming pregnant, there shouldn’t be any problems at all. However, if you were more sedentary before becoming pregnant, it’s important to figure out why types of exercises and prenatal workouts are best for you!
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5 Total Body Prenatal Workouts for all Trimesters
Now that we know just how important staying active during pregnancy is for both mom and baby, let’s dive into these top 5 total body prenatal workouts!
Stability balls are one of my favorite tools in my prenatal workout arsenal. It provides much needed support for some exercises while creating an unstable base to work your core for others.
Remember that the stability ball creates an unstable base, so take your time as you get situated for each movement before beginning.
This workout is one of my favorites because it is technically only 5 exercises. These 5 different exercises are packed with multiple movements to create a total body workout experience.
Each of these moves is safe for pregnant women, but I will recommend that in your 3rd trimester, you put your heels on the floor for the balancing chest flys. This will help stabilize your core and protect your back muscles that are already working in overdrive!
Check out this video below for examples of each of the exercises and modifications if necessary!
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Bodyweight exercises are some of the best exercises you can do during pregnancy. You can literally do them anywhere!
Check out this prenatal bodyweight workout focusing on booty and core. For more details on these moves, check out this post!
Since heavy lifting isn’t encouraged during pregnancy, lighter dumbbells and resistance bands are great alternatives for muscle toning during pregnancy.
Video coming soon!
Cardio is always an important part of your prenatal fitness routine and kickbox cardio is a fun way to get your heart rate up while doing something different than walking.
Weights as show below in the video are optional. I’m using an 8lb dumbbell. Anywhere from 3-8lbs is optimal if you choose to use one! Remember that you’re pregnant, so your kicks may not be as high and your knee drives to come out to the sides of your belly as opposed to directly in front. I filmed this workout in my first trimester of pregnancy hence the lack of belly here!
This workout would be a great one to keep in your rotation after you have baby too!
The number one things is to keep moving.
No matter what, the most important thing is to move and stay active during your pregnancy! The benefits I listed above are just a few of the MANY reasons why you should be the healthiest and most active during your pregnancy.
These 5 total body prenatal workouts are excellent ways to get your heart rate up and tone your beautiful pregnant body. Adding 2-3 resistance workouts to your daily 30 minutes of cardio will help you get into a healthy routine before baby comes. Who knows, maybe it’s something you’ll decide to maintain after baby comes and you can continue on with your healthy living journey!
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I’ll say this time and time again, every woman is different, so be sure to consult with your healthcare provider before starting any prenatal exercise. While exercise has amazing benefits to both mother and baby, you may have pre existing or newly developed medical conditions that your doctor will chose to advise you not to exercise.
Before you go, be sure to pin this to your Pregnancy Health or Prenatal Fitness board on Pinterest to refer back to later!