Experts agree that when you’re pregnant, it’s crucial to keep moving. Pregnant women who work out have more energy, less back pain, a more positive body image and return faster to their pre-pregnancy shape post-delivery. In this article, we share some simple workout moves you can do at home to strengthen your body during pregnancy. You don’t need to spend tons of time working out or buy fancy workout machines. These workouts can be done in any trimester of your pregnancy. Make sure to check with your doctor before starting any exercise routine during your pregnancy.
- Plank—strengthens arms, abs, and back
Get on your hands and knees, making sure that your wrists are directly under your shoulders. Lift your knees up and unbend your legs behind you until your body forms a line. Don’t let your back arch or your belly sag. Hold this position for 1 to 2 breaths, then work your way up to 5 breaths.
- Plié—improves balance and strengthens hamstrings, quads, and butt
- Side-Lying Leg Moves—strengthen your inner thighs and core
- Curl and Lift—strengthens shoulders and arms
- Row—strengthens triceps, biceps, and back
Stand beside the back of a sturdy chair. Rest the hand that’s closer to the chair on it. Keep your feet parallel and spaced apart about the width of your hips. Turn your toes and knees out 45 degrees. Bend your knees and lower down while making sure to keep your back straight.
Lie on your left side and support your head with your forearm. Bend your left leg at a 45-degree angle and keep your right leg straight. You can put your right arm on the floor to steady yourself. Lift right leg to about hip height and repeat. Bend your left knee and rest it on top of something soft for support. Straighten your top leg and lift it as high as you can. Switch sides and repeat.
Get a five to eight-pound weight for each hand. Keep your palms facing towards your body. Then bend your elbows, so they form a 90-degree angle. Keep your elbows bent, then lift the weights up to shoulder height. Lower your arms down and straighten them to return to starting position.
Put your right knee on the seat of a sturdy chair and keep your left foot on the floor. Bend forwards, keeping your back parallel to the floor. Put your right hand on the chair’s seat. Hold your one of your five to eight-pound weights in your left hand, arm in line with your shoulder with your palm facing in. Bend your left elbow so your arm forms a 90-degree angle. Straighten arm then return to the bent arm position. Repeat a few times, then switch sides.