Safe Exercises During Pregnancy

Pregnancy is an exciting time, but it can also be challenging for your body. Staying active with some safe exercises can help you stay healthy and feel your best! Here are 6 great options to add to your pregnancy fitness routine:

1. Squats

Squats are a perfect exercise to maintain strength in your legs, glutes, and core. Stand with your feet hip-width apart, send your hips back like you’re sitting in a chair, and bend your knees to lower down. Go as low as you comfortably can, pressing through your heels to stand back up. Do 2-3 sets of 10-15 reps. Squats strengthen the muscles that will be working hard during labor!

2. Wall Push-Ups

Push-ups are great for building upper body strength but get tricky with a growing belly. Try wall push-ups instead – face a wall with your hands at shoulder height, lean in, and bend your arms to bring your chest forward. Do 2-3 sets of 8-10 reps. This move works your chest, shoulders, and triceps without any pressure on your bump.

3. Pelvic Tilts

These target your pelvic floor muscles, which is so important during pregnancy. Lie on your back with knees bent and feet flat, tilt your pelvis up to flatten your back against the floor, and hold for 5 counts. Tilt your pelvis down, flatten your lower back, and hold for 5 counts. Aim for 10-15 reps. Pelvic tilts improve core strength and posture.

4. Bird Dogs

Start on hands and knees. Extend one arm forward and the opposite leg back, drawing your core in. Hold for 5 counts, then slowly return to start and switch sides. Do 10 reps per side. Bird dogs strengthen your back, glutes, and shoulders in a safe position for your belly.

5. Leg Lifts

Lie on your side and lift your top leg up 6-12 inches, keeping your knee straight. Slowly lower back down, and repeat for 10-12 reps. Switch sides. Use a pillow between your knees if needed. Leg lifts improve hip, glute, and thigh strength.

6. Clamshells

Lie on your side with your knees bent, keeping your feet together. Lift your top knee up while keeping your feet pressed together. Do 10-15 reps, then switch sides. Clamshells specifically target your outer glutes and hip muscles.

Staying active with a doctor-approved routine will help you have an easier pregnancy and delivery. Always talk to your provider before starting any new exercise program while pregnant. Most of all, listen to your body – stop any move that causes pain or discomfort.

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