Now that you are sleeping and eating for two, maybe you should be sweating for two too! It is a myth that pregnant women shouldn’t be moving too much. However, that myth has long been busted.
Health care providers across the globe recommend a healthy pregnant woman walk or engage in moderate forms of exercise.
Exercising during pregnancy is absolutely safe and if you and your munchkin are healthy, there won’t be a risk of any health issues.
Pregnant women who are healthy and in good shape can safely engage in 2.5 hours of light aerobic exercises every week.
4 Easy Pregnancy Exercises
Here are four simple and easy pregnancy exercises you can do right at home.
Sit To Stand
This is one of the easiest exercises for a pregnant woman. All you need is a chair.
- Place a chair in front of you
- Make sure it is stable and fixed. Keep your shoulders relaxed
- Start by slowly and mindfully moving your hips back
- Don’t place your entire weight on the chair
- Put your arms on the chair for balance
- As you stand up, squeeze your glutes and push through your heels
- This exercise works your thighs and glutes, so you will feel a slight pressure in those areas
- Repeat 6 to 8 times
Static Lunge
A static lunge is a perfect exercise for your lower body and the reason why it has made the list of pregnancy exercises is because it is easy to do and doesn’t require moving around too much, which can be a bit tiring when you are carrying a human being.
- For this exercise, you need to use a wall or a countertop for support
- Make sure your feet are hip-width apart
- Stand a couple of feet from the wall and then take your left leg forward
- Drop your right knee to the floor and press onto your heel to stand back up
- If you feel like you are about to lose your balance, use the wall or the countertop behind you for support
- You should feel a slight pressure on your glutes and thighs
- Repeat 6 to 8 times
Kick Backs
Perhaps the easiest exercise out there for our pregnant ladies in the house!
- Again use a chair or a counter top for support
- Engage your core by tucking your tummy in slightly
- Squeeze your glute muscles
- Stand with your legs and back straight
- Slowly extend your leg to the back away from the chair as if you’re kicking the ball
- Bring your leg back to the starting position
- Do the same with the other leg
- Repeat 6 to 8 times
Raised Push Ups
This might make you break a bit of a sweat but it’s great for your upper body. If you don’t feel comfortable doing it alone ask your partner to be your gym spotter for the day.
- Place a chair in front of you
- Place your hands on the chair
- Keep your core engaged and squeeze your glute muscles
- Your elbows should be as close to your body as comfortable
- Start by slowly lowering your body towards the chair and then push back up to the starting position
- You should feel a bit of strain in your chest muscles, your arms, and back
- Repeat 6 to 8 times
Key Takeaway
Exercising during pregnancy comes with a myriad of health benefits. It helps by keeping your body and mind healthy and provides emotional regulation. The discomforts of pregnancy such as back pain, constipation, and swelling in the ankles can be reduced with exercise. One of the major reasons why exercise is encouraged for pregnant women is stress management. Stress can take a toll on a pregnant woman’s body potentially harming the baby. So, if you struggle with stress do the above exercises at least 2 to 3 times a day and watch yourself glow!
