Pregnancy Workouts You’re Not Too Tired to Do

For many pregnant women, working out is probably the last thing on your mind. Often times just the thought of it can make you exhausted and even nauseated. But exercising during your pregnancy can actually relieve some of those nasty pregnancy symptoms, nausea included. In fact, working out while expecting has a whole slew of health benefits (just like it does when you’re not pregnant) and after you read these you might be inspired to get off the couch and out the door!

Working out while pregnant:

1. Boosts energy
2. Makes you sleep better
3. Reduces pregnancy discomfort
4. Prepares your body for childbirth
5. Reduces stress and lifts mood
6. Lowers the risk of insulin resistance (precursor to diabetes)
7. Helps you get your body back after childbirth

If you’re in your first trimester right now and feeling less than energetic you may want to hit me for mentioning exercise. I get it. Having just gotten out of my first trimester I would have punched anybody that told me I should exercise to feel better. But now that I’m past it and onto the blissful second tri I’m feeling a little self-righteous, and am starting to look forward to more sweat sessions.

Side note: if you are in your first tri and all you’re doing is trying to keep down what little food you’re eating don’t freak out about not exercising. Do what you can. You’re in survival mode at this point.

If you’re like me your energy level dropped instantly once you found out you were expecting. Unfortunately I wasn’t the woman who could keep running 6+ miles a day and not feel utterly winded. And I’m assuming you’re not that woman either. (If you are you’re awesome. Keep it up!). It happens and while it can be frustrating, just remember it’s your body telling you to slow down and take it easy.

But not too easy. I quickly realized that I couldn’t physically continue doing the workouts that I was doing but that I had to do something to feel better and keep my health in check. What to do then? Well I decided to focus on body parts that I knew if worked-out would help me during labor, and a few that I just vainly wanted to keep in shape. From there I created a mini workout routine that I’ve been trying to complete three to five days a week. Here it is:

• Pushups –Nothing fancy here just a straight up push-up. I do anywhere from three sets of 10 or three sets of 20. I started on my toes but have slowly had to drop to my knees for these. Believe it or not but pushups are a full-body exercise that work everything from your chest to your arms to your core. I think they are an excellent workout, pregnant or not, so I had to include them.

• Tricep dips – I’m a little fearful of the arm jiggle so I’m throwing in some tricep dips this pregnancy. I just use my bed or coffee table to dip out anywhere from three sets of 10 to three sets of 20. I realize my trying to avoid the jiggle is completely vain but I’m totally ok with that. Any exercise is a good exercise, right?

• Squats – One of the best exercises ever! I was recently inspired by Megan to start the 30-day Squat Challenge. After doing a little research I found this one that incorporates 5 different types of squats. You gradually work your way up to 200 reps in 30 days and in doing so get tighter glutes and quads! Can I add here that I recently read that doing deep squats (the kind where you drop your tush all the way past your knees and almost to the ground) are better than kegels! Done.

• Plank – Another Megan-inspired challenge, this 30-day Plank Challenge will improve your core strength and tone up those abs! We pregos aren’t trying to get six-pack abs but those muscles will certainly help us in the delivery room and well afterwards. Just like the Squat Challenge, the 30-Day Plank Challenge starts nice and easy and gradually increases to a 5-minute hold. There are rest days in between so you don’t injure yourself.

• Walking/Running – If I only do one exercise a day I make sure to run or walk. Lately I’ve laced up after dinner for an hour-long walk. It’s great me time and I feel amazing while doing it. Plus, walking or running keeps your endurance up and works your cardiovascular system. I have yet to attempt to run again (I’m a little scared) but I think it’s worth a try. If you ran before pregnancy and you feel you can continue please do so! If you aren’t a runner please don’t start a running routine now. Wait until after the baby and just stick to walking.

• Weights – I’m still teaching Stroller Strength workouts so I get a lot of my weight training in at class. If I didn’t have that I’d try and incorporate some bicep curls, bent-over rows and more squats with weights. Weight training can help tone your muscles and build stamina, which is helpful during labor. Use whatever weight is comfortable for you, even if it means dropping down in size.

• Yoga and/or pilates – Since I’ve just started to feel better, I haven’t yet signed up for any prenatal yoga or pilates classes but I intend to. Prenatal Yoga will help you improve your strength, flexibility, balance and stability and even your breathing and relaxation. In a similar manner Pilates helps improve concentration, builds control, enhances core strength, eases breathing discomfort, improves alignment and more. I’ve only taken Pilates at A Pilates Studio in Jax Beach and they are awesome so I plan on continuing my pregnancy pilates there. As far as yoga goes I’ve heard great things about Jax Prenatal Yoga.

What are some of your pregnancy workouts?