When you’re expecting, it’s important that you stay fit. Exercise helps lessen your body pains, gives you more energy, and makes you feel good about yourself. Plus, after delivery, it’ll be easier for you to get back in shape (if that’s a concern).
These are simple pregnancy exercises that don’t need fancy equipment. All you need is a yoga mat or a thick towel, some light weights or soup cans, and a positive attitude.
Consult with your doctor before doing this or any other workout. Once you get your doctor’s approval, do these exercises from Mother&Baby every other day for best results.
Pregnancy Exercise #1: Plié
Stand with your legs apart so that your feet are slightly wider than your hips and shoulders.
Turn out your toes and knees to 45 degrees, with your back straight. Bend your knees and lower your torso. Straighten your legs to return to starting position.
Make sure that you’re not tipping your butt far out, and that your knees don’t go over your feet.
You can grab onto a table or a chair for stability.
Aim to do 3 sets of 15 for these every other day. You can start with sets of 10 and work your way up.
Pregnancy Exercise #2: Leg lifts
This exercise is great for your inner thigh.
Lie on your side and support your head with your lower arm. Place your opposite hand on the floor and bend your lower leg at a 90-degree angle for stability.
Lift your leg up and then down. Only lift your leg as high as you’re comfortable with.
Make sure that you’re not collapsing in your torso as you lift your legs.
If your pregnancy is more advanced, you can support your belly with a pillow on the floor.
Aim for 3 sets of 15 every other day.
Pregnancy Exercise #3: Plank
Some people say that you can’t do ab work when you’re pregnant, but you can so long as you do it in a controlled environment, according to Mother&Baby.
Start on your forearms, making sure that your elbows are in line with your shoulders. Extend one foot back, followed with the other.
Make sure that you aren’t pushing your butt or your shoulders out.
Put your knees slowly down to the floor when you need to rest, and don’t overexert yourself. If you have been doing planks for a while, you might want to move from your forearms to your hands.
Pregnancy Exercise #4: The Clam
Lie down on your side, either flat or on your forearm.
Bending your knees, take your heels together. Keep your hips still while opening up with your knees back. Only open as far as you’re comfortable—stop where you feel pain.
If you are further along in your pregnancy, you might want to support your belly with a pillow.
The Clam: Variation 2
For a more challenging variation, lift your bottom heel from the floor.
Pregnancy Exercise #5: Arms
Get 3-5 lbs weights (or soup cans).
Form a T position, making sure that your arms are straight out.
LIft your arms up then back to the T, before turning your palms up and extending them forward. Return to the T position.
Aim for 3 sets of 10-15.
