She Strengthens

Embracing Fitness During Pregnancy: A Guide to Staying Active and Healthy

Pregnancy is a unique and transformative experience, but it’s not always easy. Between morning sickness, fatigue, and discomfort, it’s common to put exercise on the backburner. However, moderate exercise during pregnancy can have numerous benefits for both mom and baby.

The Benefits of Exercise During Pregnancy

Regular exercise can improve sleep quality, maintain physical fitness, and reduce the risk of diabetes, excessive weight gain, depression, and unplanned C-sections. Exercise also prepares the body for labor and can even shorten its duration. Moreover, children of women who exercise during pregnancy tend to have healthier birth weights, are less likely to be obese later in life, and may even have a cognitive advantage.

Getting Started: Consult Your Physician

Before beginning any exercise program, it’s essential to consult your physician, especially if you have any underlying health conditions. The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic activity per week, which can be broken down into 5 days of 30-minute workouts or two to three 10-minute workouts spread throughout each day.

Workouts for Every Mood

We’ve created three customized workouts tailored to your mood and energy levels. Whether you’re feeling sluggish, energetic, or somewhere in between, these exercises will help you stay active and comfortable throughout your pregnancy.

For Days You Feel Under the Weather

On days when you’re not feeling your best, gentle stretching and circulation-boosting exercises can help alleviate discomfort and stress.

• Standing Leg Swing: Open up your hips and improve circulation with this simple exercise.
• Hip Flexor Stretch: Take pressure off your lower back with this gentle stretch.
• Child’s Pose: Release tension and relax with this calming pose.
• Legs up the Wall: Relieve tired feet and legs with this gentle inversion.
• Hip Stretch: Use a foam roller or modify this exercise to suit your comfort level.

For Days You Lack Energy

When fatigue sets in, short bursts of gentle exercise can help reenergize you.

• Squat: Engage your core and work your legs with this modified squat.
• Dip with Leg Reach: Strengthen your arms and legs with this low-impact exercise.
• Windshield Wipers: Step up your core engagement with this dynamic move.
• Hip Bridge with Stretch: Lift and stretch your hips for a energizing boost.
• Side Push-Up: Modify traditional push-ups to accommodate your growing belly.

For Days You Feel Unstoppable

Take advantage of a good day by getting in a strong sweat session that maintains your core strength.

• Cross Back Lunge: Challenge your balance and engage your core with this dynamic lunge.
• Lateral Lunge: Work your inner thigh and glute with this lateral movement.
• Roll-In: Engage your core and work your legs with this plank-based exercise.
• Forearm Plank with Kick: Strengthen your core and legs with this modified plank.
• Plank Walk-Out with Reach: Challenge your balance and engage your core with this dynamic move.

Remember to listen to your body, focus on comfort, and prioritize stress relief throughout your pregnancy. With these workouts, you’ll be well on your way to a healthy, happy, and active pregnancy.