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The Best Exercises for Every Stage of Pregnancy

May 8th, 2023/Next Level AMS

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The Importance of Exercise While Pregnant

We understand that your body is already working hard to supply nutrients to your developing little one. However, engaging in mild exercise is not only advantageous for your pregnant body but also for your baby. Here’s how:

Mood enhancement: Exercise releases endorphins that help balance the hormonal fluctuations in your brain. Reducing pregnancy complications: Exercise can help prevent serious but relatively rare conditions such as preeclampsia and gestational diabetes. Increased blood flow: Proper blood flow to your fetus is essential for growth. Alleviating pregnancy symptoms: Exercise can help with backaches, constipation, bloating, and swelling.

Getting Started

First and foremost, consult your doctor before embarking on any exercise regimen. Then, find a routine that accommodates your schedule and incorporates the activities listed below. Always remember to take it slow and listen to your body. If you feel any discomfort, pause and rest.

Top Exercises for the First Trimester

Pilates

Pilates offers an accessible way to build or maintain strength early in your pregnancy. It is low-impact but effective in building muscle to prevent backaches and general discomfort as your baby bump expands. Practice once a week.

Pilates Reformer

Pilates reformer is another excellent option for expecting mothers. It provides a low-impact and controlled workout, focusing on core stability, flexibility, and overall body conditioning.

Stationary Bike or Spin

Adjust the resistance and enjoy a magazine or podcast while you pedal. This low-impact exercise is safe throughout pregnancy and helps keep your heart and blood circulation healthy.

Free Weights and Kettlebells

Build up your arm, shoulder, and back muscles to prepare for carrying your baby in the coming years.

Personal Trainer

The first trimester is the ideal time to establish a relationship with a personal trainer who can guide you throughout your pregnancy. They can help ensure proper form when doing cardio or free weights, keeping you and your baby safe.

Excellent Exercises for the Second Trimester

Yoga

Yoga is less intense than Pilates but still promotes strength, flexibility, and mental health. Begin yoga during the second trimester if you haven’t already. Avoid abdominal or lower back exercises, backbends, or twisting your abdomen.

Hiking

Walking is a fantastic exercise during pregnancy, and hiking adds a bit more challenge without increasing impact. Aim for 30 minutes of walking 3-4 times a week.

Step Aerobics

Low-impact step aerobics provides cardio benefits and increases blood flow, which is crucial during pregnancy.

Top Exercises for the Third Trimester

Walking

Transition your hiking to flatter surfaces like sidewalks, treadmills, or ellipticals. Continue walking for 30 minutes 3-4 times a week.

Swimming

Swimming or water aerobics offer overall toning and cardio with no impact. Plus, it’s enjoyable to splash around!

Pelvic Floor Exercises

With the added weight of your baby, your pelvic floor muscles are stretched and weakened. Strengthen them with Kegels, squats, bird dogs, or light ab work.

With so much to prepare for your baby’s arrival, let us support you. Try a free personal training session to explore how we can create a pregnancy workout plan tailored to your body and goals.

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