Pregnancy does not mean that you can neglect fitness for 9 months. Although what you can do changes, women can exercise regularly through all three trimesters. The key to doing that successfully and having a fit pregnancy is learning the best exercises for pregnant women. Prenatal exercises for pregnant women are safe (just make sure to get the okay from your doctor first) and promote a healthy pregnancy by combatting fatigue, reducing the chance of gestational diabetes, and most importantly, improves the baby’s health. Below you will find prenatal exercises for pregnant women that will keep you fit and strong through trimesters 1, 2 and 3.
Trimesters 1 and 2
During trimesters one and two it is suggested that you focus on both strength and cardiovascular exercises for pregnant women. Strength training prepares the body for the changes it will experience …show more content…
Weighted Squats- Perform 2-3 sets of 12-15 while holding a weight plate. Squats are going to keep your legs strong and keep your bottom in shape.
Dumbbell Rows- Complete 2 sets of 12. Rows promote strong arms, shoulders and a strong back.
Walking Lunges- Do 15 repetitions. Lunges keep the legs and glutes in shape while also activating the core.
Pectoral Flys- Complete 1-2 sets of 20. These help keep the breasts up.
As for cardio, stick with the basics. The elliptical is a great way to get your heart rate up. Also consider jogging or spend 15-30 minutes on the stationary bike. No matter what cardio exercise you choose, never do more than 30 minutes. Exceeding that time may result in muscle loss.
Trimester 3
The exercises for pregnant women suggested for trimester 3 do not differ much from trimester one and two. Strength and cardio are still the focus but it is up to you to listen to your body and adjust your workouts accordingly. Here are a few prenatal exercises for women in their third
Trimesters 1 and 2
During trimesters one and two it is suggested that you focus on both strength and cardiovascular exercises for pregnant women. Strength training prepares the body for the changes it will experience …show more content…
Weighted Squats- Perform 2-3 sets of 12-15 while holding a weight plate. Squats are going to keep your legs strong and keep your bottom in shape.
Dumbbell Rows- Complete 2 sets of 12. Rows promote strong arms, shoulders and a strong back.
Walking Lunges- Do 15 repetitions. Lunges keep the legs and glutes in shape while also activating the core.
Pectoral Flys- Complete 1-2 sets of 20. These help keep the breasts up.
As for cardio, stick with the basics. The elliptical is a great way to get your heart rate up. Also consider jogging or spend 15-30 minutes on the stationary bike. No matter what cardio exercise you choose, never do more than 30 minutes. Exceeding that time may result in muscle loss.
Trimester 3
The exercises for pregnant women suggested for trimester 3 do not differ much from trimester one and two. Strength and cardio are still the focus but it is up to you to listen to your body and adjust your workouts accordingly. Here are a few prenatal exercises for women in their third