A workout regimen is very core for both the mother and baby developing in her womb. Pregnancy-safe exercises have several benefits, including improved mood, better sleep, and reduced discomfort. Oily fish consumption is linked to a reduced risk of pregnancy complications and overweight.
Many moms-to-be find yoga to be a perfect low-impact option that enables them to increase flexibility and relax.
During pregnancy safe exercise change their schedule of workouts to adapt to their body changes. Such exercises are appropriate for every trimester; namely, eight, nine, and ten months.
Besides, recommending activities that should not be included and safety measures to be adhered to. While exercising, pregnant women can boost their fitness levels and be sure of the safety of their unborn babies.
First Trimester Pregnancy Safe Exercises
Low-Impact Cardio
During the first trimester, low-impact exercises like walking, swimming, and water aerobics can make a positive difference.
Gentle walking on flat surfaces can boost wellness and slightly raise heart rates, while swimming and water aerobics help tone the body and reduce the risk of falls.
The American College of Obstetricians and Gynecologists (ACOG) recommends aiming for 150 minutes of aerobic exercise per week, spread over shorter sessions.
Core Strengthening
During pregnancy, core muscle strengthening helps stabilize pelvic organs, relieve back pain, encourage proper posture, and improve control during labour. Abdominal exercises with modifications are usually safe in the first trimester unless restricted by a healthcare provider. The transverse abdominis breathing exercise, glute bridges, side planks, bird dogs, squats with rotation, and knee lifts are among the exercises that can help strengthen the core. Nonetheless, it’s important to monitor for diastasis recti (abdominal muscle separation) at the 12-week mark and then at intervals thereafter.
Flexibility Work
In the first trimester, incorporating stretches and flexibility exercises will indeed help alleviate some common pains and aches during the pregnancy period like back pain.
Simple stretches such as low back stretches, backward stretches (with or without a fitness ball), standing pelvic tilts, and torso rotations can help stretch the back, pelvis, and thighs.
It is preferable to start slowly and then gradually increase the number of repetitions. However, women who have high-risk pregnancies may need to consult with their healthcare provider before they start any stretching.
Second Trimester Workout Modifications
Adapting to Your Changing Body
In the second trimester, hormonal changes cause ligament instability, leading to unstable joints. As the uterus grows, the center of gravity shifts, affecting balance and coordination.
Regular exercise can improve posture, reduce discomfort, and lower the risk of falls by strengthening the core, thighs, and hips, providing a stable foundation as the body adapts to these changes.
Balance and Stability Exercises
Stand on a stable base by engaging in simple balance exercises alongside your pregnancy workout routine to train good neuromuscular control and to improve stability against natural changes taking place in your body. These exercises include:
1. Single-limb stance: Hold your balance on one leg for a while, letting your chair or support object do it if needed. This trick makes you realize that the center of gravity is over your ankles.
2. Marching in place: Strengthened sitting upright marches are used to learn weight displacement.
4. Prenatal yoga and Pilates: Give a positive boost to posture, core stability, and balance.
Steer clear of activities that elevate the likelihood of a fall, like climbing ladders, traipsing in high-heeled shoes or those with smooth soles, and strolling on sloping or irregular ground.
Always think of safety first when you are going down the stairs, stepping, off the curb, or walking on slippery surfaces.
Avoiding High-Risk Activities
During the second trimester of your pregnancy, you need to adapt your exercise program to your bodily changes and, at the same time, make sure your baby is safe. It is recommended to avoid the following activities:
- Pushups and planking: Instead of standard or knee pushups, switch to wall pushups for your core and back to reduce the strain. Modified versions of planks include a) doing shorter intervals or b) not allowing your abdominal muscles to bulge or strain.
- Back exercises: Avoid exercises where you lie on your back, as the growing uterus may restrict blood flow to vital organs.
- Heavy lifting: Do not lift weights heavier than a barbell (10-15 pounds) or other heavy objects, including toddlers and children.
- Contact sports: Activities like hockey, boxing, soccer, and basketball pose a risk of injury to you and your belly.
- Hot yoga or hot Pilates: These can cause overheating, which is dangerous during pregnancy.
- Balance-challenging exercises: Avoid movements that increase the risk of falling, such as wide squats and lunges.
Always check in with your doctor during pregnancy to make sure you are exercising correctly and are aware of your body’s limits.
Third Trimester Safe Exercises
During the last trimester, you have to modify your fitness program to deal with the new changes in your body and at the same time to keep your and your baby’s safety at the highest level. Recommended exercises and modifications for this stage of pregnancy are below.
Gentle Stretching
Stretching during the third trimester can ease aches, improve flexibility, and prepare for labour. However, avoid overstretching due to the hormone relaxing, which can make joints unstable.
Gentle stretches like cat-cow, seated piriformis stretch, child’s pose, and forward folds can help relieve pain and maintain mobility.
Swimming and Water Aerobics
Low-impact swimming and water aerobics are advisable for women in their third trimester. The water’s buoyancy removes the burden from your already weary legs and back, which prevents overheating and injuries caused by falls.
Either you can opt for lap swimming or taking part in aqua aerobics classes which are especially selected for pregnant women.
Modified Strength Training
As your pregnancy progresses, it is necessary to adjust your strength training routine to match your body’s changes and to avoid possible dangers that may arise. Here are some recommended exercises and modifications:
- Bodyweight Exercises: Emphasize low-impact bodyweight workouts such as squats, modified planks, and wall push-ups. Steer clear of activities that require you to lie flat on your back as the expanding uterus may impede blood flow.
- Light Weights: If you choose to incorporate weights into your routine, then go for lighter weights (2-5 pounds) for arm exercises like bicep curls, lateral raises, and tricep kickbacks. Never lift heavy weights or do exercises that are too hard for your core or pelvic area.
- Pelvic Floor Exercises: Add exercises that focus on and strengthen your pelvic floor muscles, like Kegel exercises, before labour and delivery, to your workout routine.
- Postural Exercises: Carry out actions that promote posture and cure even the different asymmetries or compensations that may occur due to the transitions in your body. This can include exercises like standing shoulder presses with light weights.
Make sure that you pay attention to your body and immediately stop exercising if you feel any discomfort or pain. For more resources, you could also share any questions or comments regarding practicing during the third trimester with your primary medical provider.
Conclusion
Staying active benefits both mothers and newborns. This paper outlines safe workouts for each trimester, emphasizing the need to adapt exercises as the body changes.
Low-impact routines and core strengthening are recommended in the first trimester, while gentle stretching and modified strength training are advised in the third.
However, every pregnancy is unique, so consulting a doctor before starting or continuing exercise is crucial. Pregnant women can benefit from exercise by following guidelines and listening to their bodies.
See also: Menstruation – How to Deal with Mental Health During This
