Pregnancy Exercise Guide

What basic exercises/movements are safe:

  • Walking, indoor cycling, elliptical, and water aerobics are considered some of the safest forms of exercise. They are low impact, carry little risk for injury, and can be continued until birth.
  • Kegels!!! These exercises are great for strengthening the pelvic floor muscles and should be performed regularly pre and post pregnancy.
    • To perform a Kegel, contract the muscles you would use to stop the flow of urine or to prevent passing gas. As you contract, the rest of your body should remain still (it's like a stealth workout) making them able to be performed anywhere.
    • Hold the contraction for 5-10 seconds, then relax for 2 seconds. That would be considered 1 rep.
    • Try to do 5 sets of 10 reps throughout the day every day.
    • Doing this exercise will greatly improve labor and recovery.

Exercises safe for pregnancy: (just a few of the countless safe movements)

Here is a basic formula for the exercises listed below

Exercise Reps Tempo Sets Rest
All odds 10-20 reps each 1-5 seconds hold for each rep 2-3 sets 30-90 seconds between each set and exercise
All evens 10-20 reps each 1-5 seconds hold for each rep 2-3 sets 30-90 seconds between each set and exercise
Mix and Match,- pick what you need to work on 5-10 reps each 1-10 seconds hold for each rep 1-3 sets 30-90 seconds between each set and exercise

I would start by going through 1 set of each exercise to determine your proficiency with each movement. Then I recommend spending more time on the harder exercises because those are the ones where you can improve the most.

  • Bird dog (works shoulders and glutes, stabilizes the core muscles)
 
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  • Fire hydrants (work outer gutes, stabilizes core, stretches inner thigh)
 
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  • Jane Fondas (works outer thigh and glutes, stretches inner thigh)
 
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  • Calf raises (works calves)
 
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  • Modified push ups - on ground and against wall (works chest, triceps, shoulders, core)
 
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  • Lunges (works quads, glutes, hams, stretches hip flexors, improves balance)
 
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  • Wall slide/sit (works quads)
 
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  • Rowing (works back and posture muscles)
 
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  • Seated wall press (works shoulders and external rotators, stretches lats, arm pits)
 
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  • Chair dips (works triceps, shoulders, chest)
 
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  • Front or side raises with dumbbells (works shoulders, upper chest)
 
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  • Deadlift/hip hinge (works glutes, hams, lower back - very important movement to master!)
 
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  • Squats (works quads, glutes, back - also very important movement to master)
 
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  • Step ups (works quads, hip flexors, calves, glutes, improves balance)
 
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  • Hip drops - from step (works medial glute, oblique, quadratus lumborum, stabilizes hips and spine)
 
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  • Shadow boxing - with dumbbells (works shoulders, upper chest, improves coordination)
 
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  • Tailor sit-isometrics (active stretch for inner thigh)
 
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  • Stability ball plank - knees (works core, shoulders, chest, improves balance and stability)
 
 
  • Wall crunches (works abs and core, isometric contraction makes this effective, can be combined with kegel)
 
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