7 Best Workouts for Pregnant Women

During pregnancy, your ankles can get swollen, your back can ache, and you may not sleep well. You may be wondering whether there’s something you can do to eliminate or just minimize these pregnancy symptoms.

Fortunately, exercising is one of the best ways to cure the pains and aches associated with pregnancy. However, remember that not all workouts are good if you are pregnant. Some exercises can harm you and your baby.

The best seven exercises during pregnancy include:

1. Yoga

Yoga is among the best and most effective flexibility and strength exercises during pregnancy. To make it more effective, you can use the Amazon exercise ball, which can help improve your core strength and posture.

The greatest advantage of yoga is that it encourages deep breathing, focus, flexibility, and relaxation. It’s advisable to join a yoga class where the instructor can design yoga exercises tailored for expectant women. When at it, avoid extreme backbends and full inversions such as headstands and handstands. Also, avoid hot (Bikram) yoga.

2. Swimming

Water aerobics and swimming are excellent exercises for you during pregnancy because they’re gentle on your body, especially the ligaments and joints. You’ll feel more agile and lighter in the water than on land. Swimming can help relieve puffy ankles, sciatic pain, and nausea.

As you go to the pool, remember that the decks can be slippery and dangerous. Also, avoid jumping or diving into the water, but rather slide or step into the water.

3. Walking

Walking is the easiest of all the workouts, and the best part about it is that it doesn’t require any gym membership or equipment. All you need to do is to invest in a pair of comfortable sneakers. No matter how busy you are, set aside some time to walk, even if it’s only for a few minutes.

4. Running or Jogging

Running goes hand in hand with walking, but you need to talk to your doctor before you do this exercise. Running or jogging may not be ideal in your last trimester. If your doctor allows you to jog or run, do so on level terrain—don’t overdo it.

5. Kickboxing

If you are a kickboxer, you can continue with this exercise with the approval of your doctor. You can continue kicking in the ring, but avoid getting into combat.

Even if you are a great kickboxer, pregnancy will slow you down. Don’t expect to be as quick or graceful as you were before pregnancy. If you have to face an opponent, let them know you are pregnant to avoid kicking or punching your belly. Always keep a space between you and other kickboxers.

6. Gym Equipment

Rowing machines, treadmills, stair climbers, and ellipticals are all good for you during your pre-lactation period. Your instructor should help you adjust the tension, incline, and speed to comfortable levels.

As your pregnancy progresses, you may find some of these exercises get harder. Always listen to your body to avoid overburdening it. With treadmills and climbers, pay attention to your steps to avoid stumbling and falling.

7. Aerobics or Group Dance

If you like music, you can join group dance or aerobics classes. Dancing is good for your heart’s health and will pump more endorphins into your system.

However, make sure you only participate in low-impact dances or aerobics and avoid any dance style that requires careful balancing. Also, avoid high-impact movements or jumps, and never exercise until you are exhausted.

Staying Active Throughout Your Pregnancy

Workouts are great for you and your unborn baby. So, don’t stop exercising when you get pregnant.

The only thing to remember is that the intensity of your workouts should decrease as your pregnancy progresses. Also, make sure you involve your doctor before you try any workouts.