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Exercises for the Pregnant Women

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What Exercises Should Pregnant Women Do and What Not to Do

As we know exercising for pregnant women is beneficial, as it reduces the risk of lots of disorders that come along with pregnancy. For sure not all exercises are allowed for pregnant women, but some of the exercises act in her benefit while she is carrying her baby and helps a lot during pregnancy and the delivery.

First of all, let’s see some of the main reasons why a woman should start working out while she is pregnant.

  • Let’s face it, you will gain weight. With exercising you may gain less weight. Research shows you may end up putting on 7 pounds “plus or minus” than a non-working out pregnant women.
  • Exercising will help a lot during labor and delivery. No guarantees for sure but a strong core and fitness can give you more stamina for the pushing stage.
  • Lower risk of gestational diabetes by as much as 27 percent during pregnancy according to researches.
  • Forget about that “Oh, my back.” Whereas about 2/3 of pregnant women experience back pain, working out can offer relief.
  • Say goodbye to constipation. Because of high progesterone levels and a growing uterus, women may experience constipation during pregnancy. But a working out mother-to-be won’t suffer from it.
  • More energy and vitality.

Now that we know the reasons, let’s have a closer look at what exercises a pregnant woman should do and what she has to ditch.

What to Do

1) Side Lying Inner and Outer Thighs


Lie on the floor on one side and keep your legs straight while raising it up and down. This will give you a strong inner thigh and outer thigh muscle which is very useful during labor.

2) Plié


Hang on to the back of a chair with the hand closest to the chair resting on it, hip-distance apart  and with your toes and knees pointing outside 45 degrees, your belly button up and in, slightly bend your knees, go down with torso as low as possible with your back straight and start to straighten your legs once again.

3) Seated Isolated Curl


You can perform any kind of seated curls biceps or triceps but remember it’s only the seated ones because believe me you don’t want to try putting any kind of effort on the abdominal muscles because of how weak they are during pregnancy.

4) Planks


Stay down on your hands and knees, wrists under your shoulders. You’re your legs straight behind you until your body are like a straight line. Don’t arch your back or even let your belly go down and try to hold on to this position as long as possible.

What Not to Do

1) Heavy Weights

Heavy weights by default keep you always pushing and putting too much stress on the cardiovascular system as well as your skeletal system. You don’t need that.

2) Exercises that Require Lying on Your Stomach

Of course lying on your stomach while you are pregnant is like you compressing your child inside you. Avoid any kind of exercise that requires lying on your stomach for the safety of the child.

3) Abdominal Exercise


From the miracles of pregnancy, any pregnant woman, her abdominal muscles loosen a little so as not to be putting any stress on the uterus or the baby. So for any pregnant woman, try not to perform any kind of exercise that involves the abdominal area.

4) Any Sport That Has a High Risk of Falling

Falling down is the worst or the riskiest thing during pregnancy. It can cause internal bleeding and loss of the baby. So you must avoid any kind of contact sports or any sports that require falling down.

5) Scuba Diving

As well as diving of course or any kind of activity that involves any change in the surrounding pressure. Scuba diving puts some pressure on the brain. It puts the same pressure on the baby inside. Thus, any kind of diving or any change in pressure should be avoided.

Keywords: Pregnancy, Plié, Planks, Labor, Curl, Thighs, Exercise, Weights, Muscles, Stomach, Abdomen, Uterus, Scuba, Pressure.