Starting a workout routine while pregnant isn’t easy. Future moms who are new to fitness often feel confused about what exercises to do, how to lift weights, and what to eat for optimal performance. If you were sedentary before getting pregnant, focus on building up your strength and endurance. Take small steps towards your goals, learn proper form, and stick to your plan. Be consistent and make exercise a habit. Stick to basic moves that improve your balance and strengthen your whole body.
These five pregnancy exercises are ideal for beginners:
This compound exercise helps build a strong core and sculpts your legs. It can be done with or without weights. Over time, it improves your balance and coordination, boosts your range of motion, and shapes your glutes. Walking lunges also increase hip flexibility, which is beneficial for expecting moms. Compared to other exercises, this move puts no stress on your spine.
Walking at a steady, energetic pace is a great way to stay fit during pregnancy. This activity torches calories, improves bone density, relieves stress. According to researchers, a 20-minute power walk is just as effective as 60 minutes of psychotherapy. For a more intense workout, wear ankle weights or hold a dumbbell in each hand.
Also known as the ski squat, this exercise can be done at home and doesn’t require a barbell or dumbbells. All you have to do is to squat against a wall. It’s a simple, effective way to boost your flexibility and balance. The wall squat engages all muscles groups, especially your quads, hamstrings, glutes, and abs. As you progress, use dumbbells or do alternating heel lifts while squatting. Keep your weight in your heels and maintain a neutral spine.
This move activates your glutes and builds lower body strength. It’s one of the best exercises for building a round, firm butt. The key is to squeeze your abs and glutes during the entire range of motion. When done regularly, the donkey kick reduces cellulite, shapes your legs, and helps build a strong core.
This exercise may seem a little difficult at first, but it gets really simple once you learn proper form. Chair dips work your triceps as well as your chest, shoulders, and core muscles. They can be done on a gym machine or at home on a chair, sofa, or bench. This move will get you rid of flabby arms and boost your overall strength.