5 Simple Exercises You Can Do During Pregnancy
Can I exercise when pregnant?
There has been growing evidence that doing regular exercise is an important component of a healthy pregnancy. There are various benefits of regular exercise in expectant mothers:
Maintenance and even improve cardiorespiratory and muscle fitness
Facilitates recovery from labour
Prevents excessive weight gain
Swifter return to pre-pregnancy weight
Boosts mood and increases energy levels
Reduces the risk of associated pregnancy complications like Gestational Diabetes Mellitus, preeclampsia (pregnancy-induced hypertension), lower back pain, urinary incontinence, etc.
Overall, in most cases, exercise is safe during pregnancy. But whether you are an athlete, a regular gym-goer, or beginner, always consult your Obstetrician-Gynaecologist prior to engagement of any exercise programs.
Here are 5 exercises you can safely do during pregnancy
First trimester
1. Hip Bridges
Lie supine, knees bent, feet planted on the mat, hip-width apart, and close to your gluteal muscles, arms by the side, palms face down. Exhale as you slowly lift your pelvis off the mat, squeeze gluts together, engage the core, chest stays open. Inhale as you bring your pelvis down on the mat.
Repeat 15 times and try to do at least 3 sets.
2. Clamshells
Image source: Clamshell (womenshealthmag.com)
Side lie, bend both legs together just a bit forward of the hip, feet together, upper extremities relax. Make sure hips are in line with the torso. Begin to lift and lower the upper leg. As you move the top leg, ensure that your hips are stable and do not move back and forth.
Do 3 sets of 15 repetitions each set.
Second to the third trimester
3. Kegels
To tone and strengthen pelvic floor muscles. You can do it while standing, sitting, or in a supine (lying facing up) position. Tighten your pelvic floor muscles (as if you are holding your pee). Hold the contraction for 2-5 seconds while breathing in and out. Release.
Repeat 10-15 times. Do as often as you can, morning and evening.
4. Walking
3 to 5 times a week. Minimum 30 mins as tolerated.
5. Squats
Image source: How to do Squats (Safely) in Pregnancy? (firstcry.com)
This is an important exercise to practice during pregnancy as it helps open and maintain the strength of the pelvic floor muscles and range of motion of the hip joint.
Stand with feet a bit wider than your hips, toes facing in front. Sit your hips back maintaining knees to 90 degrees, keeping heels and toes on the ground, chest up, shoulders and back straight.
Repeat 15 times and try to do at least 3 sets.
Currently pregnant and not sure how to exercise safely? Let our qualified prenatal trainers help you.
This article is written by our personal trainer, Shieryll Raqueno, who specialises in pre and post natal, rehabilitation and reconditioning, functional fitness, weight management, and mobility. She has a Bachelor’s of Science in Physical Therapy and certified in rehab training, fitness nutrition, and exercise prescription for special populations.
Edited by the SgFitFam Team.