The American College of Obstetricians and Gynecologists (ACOG) recommends moms-to-be exercise for at least 30 minutes a day, most days of the week: Breaking a (safe) sweat has major benefits for both you and baby. Take note that, working out during pregnancy has been linked to increased mood, more energy, even faster postpartum recovery for moms-to-be.
While more low-key exercises like walking and prenatal yoga are great choices, more challenging routines, such as body-weight strength exercises or prenatal toner, are also okay — providing your doctor gives you the green light and you make pregnancy-safe modifications when necessary.
If you have been weight training before pregnancy, a 10-minute strength class is safe for moms-to-be.
To do this workout at home, you’ll need a mat, a resistance loop and a light set of weights (between 3 and 5 pounds). Each movement focuses on improving your core stability and posture — by the end, you’ll walk away feeling stronger and more confident.
Prenatal Exercises To Do
Crab Walk:
The target muscles are the Gluteus medius and maximus. With a resistance loop wrapped around your calves, take two steps to the left, then two steps back to the right. Keep the knees externally rotated to work the glute maximus, whilst stepping outwards (abduction) against tension works the gluteus medius. Make sure the resistance band stays stretched throughout the exercises, then only the glutes on both legs will get a thorough work out, make sure you do not overdo these when starting out.
Monster Walk:
The Monster Walk is a great exercise for helping women who are having issues due to poor activation or weakness of the glutes, primarily gluteus medius. Choose a band with moderate resistance, place the band around the ankles; adjust difficulty by moving band up or down the leg with lower being more difficult the back should remain straight and body should remain facing forward; limit twisting knees should be bent at about 45 degrees and not allowed to buckle inwards slowly walk forward or backward while keeping constant tension on the band
Squat:
This classic move tones your legs and glutes. After you bring the loop up towards your thighs, sit back into a squat position. This move takes you one step further by pushing your knees in and out — your legs will feel the burn!
Squat With Dumbbell Press:
Holding a light set of weights, squat down, this time reaching your dumbbells forward then bringing them in. Remember to breathe in and out.
Reverse Fly:
With one leg forward and slightly bent, and the other leg a few steps behind, you’ll lift your dumbbells up and down in a “fly” position. This move strengthens your arms and upper back.
Lying Hip Lifts:
While lying on your side, lift up your hips and down to gently tone your obliques.
Make sure you get the green light from your practitioner before partaking in a new form of physical activity — most of these exercises are recommended for moms-to-be, but it’s always a good idea to check in first.