Pregnancy Exercises
Start slowly and wisely
Beginners should start by exercising 15 to 20 minutes at a time, three days a week —preferably with a day of rest between workouts. Don’t go for the burn and don’t exercise to exhaustion. A good rule of thumb: Slow down if you can’t comfortably carry on a conversation.
Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your prepregnancy weight.
Always stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when working out in hot, humid weather. Keep a bottle of water handy to replenish lost fluids.
Beginner Exercises
Adduction & Abduction with Band
Starting Position
Secure one end of the band to a sturdy object. Sit upright, extending legs in front of you. Attach handle of band around your right shoe or ankle, as pictured. Keep both hands out to your side and near your hips for balance.
Action
To work your inner right thigh, keep your toes pointed upward and sweep your right leg toward or across the midline of the body. Slowly return to the starting position, and repeat 10-15 times for one set.
To work your outer left thigh, start in the same position, but attach the band to your left foot or ankle. Keeping your toes pointed upward, start from the midline of the body and move your left leg out to the left side of your body. Slowly return to start and repeat 10-15 times per set.
To even out both sides, you will need to turn around and face the other direction and repeat the same movements (to work the right outer thigh and left inner thigh).
Special Instructions
None.
Muscles worked: Inner and Outer thighs, Hips
Forward Lunges
Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward. Hold onto a chair or wall for balance.
Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2-3′ between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Try to do 10-15 repetitions, 1-2 sets per session.
Special Instructions
Keep your back upright and abs pulled in. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Muscles worked: Quads, Glutes, Hamstrings
Lying Abduction
Starting Position
Begin by laying on your side with your body straight. Use your elbow to lean on and support your upper body.
Action
With this exercise you will be both lifting your leg and flexing your foot. With your foot naturally positioned, bring the top leg straight up about six inches away from your lower leg. Next, lower it back down without resting it on the bottom leg. Repeat rapid lifts about 20 times. Then point your flexed foot down (away from you) and repeat lifts 20 more times. Then position your top leg, foot flexed toward you as far as it goes comfortably. Repeat 20 more times. Do entire series of exercises on both legs 1-2 sets.
Special Instructions
None.
Muscles worked: Outer thigh, Hips
Lying Adduction
Starting Position
Begin by laying on your side with your body straight. Use your elbow to lean on and support your upper body.
Action
This exercise is much like the previous leg raise exercise but with this exercise you will be emphasizing the inner thigh muscle. Begin by laying on your side and crossing the top leg over your bottom leg and keeping your lower knee slightly bent and your foot on the floor. With your foot naturally positioned, bring the lower leg straight up about six inches away from the floor. Next, lower it back down without resting it on the floor. Repeat rapid lifts about 20 times for each leg. Do entire series of exercises for 1-2 sets.
Special Instructions
Be sure to stretch after this exercise by pulling each knee toward your chest and hold to prevent tightening and cramping.
Muscles worked: Inner thigh
Side Lunges
Starting Position
Stand straight with feet 12 inches apart and legs straight but not locked. Hold a dumbbell in each hand palms facing in.
Action
Take one large step forward with your right leg. Slowly lower your body straight down, allowing the back leg to bend and stopping when a 90 degree angle is reached with the front leg. Push body up, stepping back to the starting position. For the side lunge follow the same technique but instead of stepping forward step out at a 45 degree angle from the starting position. Alternate sides and exercises doing 10 to 15 reps for 1 to 2 sets.
Special Instructions
Weight should be placed on front leg. Make sure your knee doesn’t go over the plane of your toes. As you progress in pregnancy you may want to do these lunges without weights.
Muscles worked: Quads, Glutes, Inner thigh
Step-Ups
Starting Position
Stand about a foot in front of a step or riser that is about 12-18 inches high. Your feet should be a little less than shoulder-width apart. Allow your arms to hang comfortably down by your sides. They will stay in this position during the exercise.
Action
Keep your back straight and step on the riser with your right foot. With a steady and controlled motion slowly pull yourself up onto the bench using only your right foot. Step off the bench with your left foot first and then the right foot until you are again standing in front of the riser. Repeat but this time starting with your left foot first again concentrating on lifting your body up with the left leg. Do the same number of repetitions for each foot alternating each repetition. Do approximately 20 to 30 total repetitions resting for 2 minutes between sets. Do 1 to 2 sets.
Special Instructions
Be certain that the platform or riser you are using is secure and keep your body as straight as possible to minimize stress on the lower back and legs.
Muscles worked: Quads, Glutes
Wall Sit with Lateral Raises
Starting Position
Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12″ in front of you. Grasp one dumbbell in each hand, arms at your side, palms facing the body.
Action
Slowly lower into a comfortable squat and hold it there.
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.
INHALE: Lower slowly with control to the starting position to complete one rep.
Repeat 10-15 repetitions, 1-2 sets per session. Be sure to push up from the squat to rest both your arms and legs between sets.
Special Instructions
Do not let the momentum of your swinging arms do all the work– keep the movement controlled. Be sure you are not leaning back when lifting the weights.
Muscles worked: Quads, Glutes, Shoulders
Wall Squats with Ball
Starting Position
Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12″ in front of you.
Action
INHALE: Slowly lower your body, bending at the hip and knees. Come down a little bit at first to get use to the motion. Once you feel comfortable, slowly lower yourself to a comfortable position. Don’t exceed 90 degrees at the knee.
EXHALE: Straighten legs and return back to the starting position to complete one rep.
Special Instructions
Keep weight on your heels. Don’t let your knees extend over the plane of your toes.
Make it harder: Hold dumbbells in each hand, arms at your sides, for added resistance.
Muscles worked: Quads, Glutes, Hamstrings
Advanced Exercises
Ball Squats With Dumbbells
Starting Position
Place ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Your feet should be about 3 feet from the wall, do not lock your knees. Allow your arms to hang comfortably at your sides holding the dumbbells palms facing in.
Action
Slowly bend knees to 90 degrees. Take 3 seconds to go down, hold for 3 seconds, then take 2 seconds to go up. Hold for 3 seconds, and return to standing position, making sure to keep knees bent slightly. Repeat.
Special Instructions
Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don’t go past the plane of your toes. Your buttocks should move toward the wall and slightly under the ball during the squatting motion.
Muscles worked: Quads, Glutes
Skater Squat
Starting Position
BEGINNER (not pictured): Stand behind a chair with feet shoulder-width apart, placing hands on chair back for balance.
ADVANCED: Stand with feet shoulder-width apart, with or without dumbbells in hands.
Action
Squat down slightly, bending from the knees, keeping abs tight.
EXHALE: Lift left leg to side, keeping toe pointed forward.
INHALE: Bring foot back to ground. Straighten legs to come out of the squat.
Repeat with same leg 10-15 times. Switch sides and repeat. Do 1-2 sets per session.
Special Instructions
Don’t let knee of squatting leg go past toes. Lean slightly forward.
Muscles worked: Quads, Glutes, Outer thigh, Hips
Squat with Overhead Press
Starting Position
Begin standing, feet slightly apart, knees slightly bent, abs pulled in, and shoulders back. Grasp one dumbbell in each hand, palms facing the body.
Action
EXHALE: With feet pointed forward, step out with right leg until feet are wider than hips. Once your foot is planted, squat straight down as you press both dumbbells overhead, keeping the weights in line with the shoulder and palms facing each other.
INHALE: Lower the weights back down to shoulders as you push up from the squat and bring the right leg back to the starting position.
Repeat 10-15 repetitions, 1-2 sets per session.
Special Instructions
Keep abs in tight to help you balance, and start with light weights. If you are leaning backward as you lift the weights overhead, then your weight is too heavy. Make sure you are not squatting so low that your knees come out past your toes.
Muscles worked: Quads, Glutes, Shoulders
Make it easier: Minimize the amount of movement (keep feet apart the entire time instead of continuously stepping out and in each time). Also try smaller squats.
Activities to avoid
• High-risk sports, such as scuba diving, and activities with a potential for hard falls, such as horseback riding, downhill skiing, snowboarding, and waterskiing, are off-limits to pregnant women.
• Certain other forms of exercise, such as bike riding, should be pursued more cautiously or postponed until after the baby’s born. While biking enthusiasts may disagree, some experts say that biking during your second and third trimesters is dangerous because your balance isn’t what it usually is, making falls more likely.
• Pregnancy isn’t the time to start running, either, although it’s fine if you jogged regularly before getting pregnant.
• After the first trimester, avoid sit-ups and other exercises done while lying flat on your back — they can make you dizzy and decrease the blood flow to your uterus.
• Weight lifting and other exercises that involve standing in place for long periods can also decrease the blood flow to your baby. Keep moving by changing positions or simply by stepping back and forth.
Warning signs
If you have any of the following symptoms while you’re exercising, stop immediately and contact your doctor or midwife:
• pain anywhere, but especially in your back or pelvic region
• excessive fatigue
• dizziness or feeling faint
• shortness of breath
• vaginal bleeding
• difficulty walking
• contractions
• fluid leaking from your vagina
• decreased fetal movement (learn how to monitor your baby’s movements, but bear in mind that the baby’s often most quiet when you’re exercising)
• rapid heartbeat while at rest
