Fit Pregnancy » Exercise and pregnancy

There are many reasons that you should exercise during pregnancy:

Prevent or reduce back pain
Prevent excess weight gain
Reduce the risk of gestational diabetes
Reduce the risk of pregnancy-induced high blood pressure
Reduce the chances of having postpartum depression
Increase your energy levels
Prepare your body for labour and childbirth

Just be aware that there are a few reasons why you shouldn't exercise or only do so under strict medical supervision:

Uncontrolled high blood pressure
Uncontrolled diabetes
Heart disease
Placenta previa (or other issues with the placenta)
History of preterm labour

If you don’t suffer from one of these ailments and you have been given the go ahead from your OBGYN to exercise, then it is recommended that most pregnant women get at least 30 minutes of moderate exercise daily, most days of the week. Moderate exercise should enable you to break a sweat, but you should be able to engage in a conversation during your session.

Things to consider

First trimester: The beginning of the first trimester is when most women go through the “dog tired” phase. It tends to be at its peak for about 2 weeks somewhere between 5-8 weeks. If you are overly exhausted, it won’t be of much benefit to push yourself during this short time frame. Training while exhausted is like driving while exhausted - it can be dangerous. The same rule can be applied to both, which is stick to walking. After the tired phase you should get some energy back, so take advantage of the times that you feel good.

Second trimester: This is most often referred to as the honeymoon trimester, as it is the time when most expectant women feel their absolute best. Morning sickness tends to have subsided by now, for those who had it, and the baby bump that we so anxiously wait for begins to show, but is not yet big enough to be cumbersome. Enjoy this trimester, but do so in the gym, or at least on a brisk walk. Chances are really high that you will not feel better than you do right now.
You should become aware of the weight of your growing baby during this trimester, as well as the burden that your expanding belly puts on your back. You should do some good strengthening exercises for your lower back, but avoid lying flat on your back as this can compress the vena cava, affecting blood flow to the uterus.

Third trimester: This is when the novelty of the showing belly starts to wear off and you start to wonder how you can possibly grow larger for three more months. This is the trimester when you really feel the weight of the baby, you start becoming more fatigued again and will likely experience lower back aches and pains. This is the trimester that you will be most inclined to skip the exercise. But if you do exercise, be aware that your protruding belly has really thrown off your center of gravity, so you should avoid exercises that require good balance or carry a high risk of injury. The weight of the uterus on your bladder can cause stress incontinence, so be wary of straining too hard.

Pregnancy exercise guide

Wall Push Ups: These will work the chest and tricep muscles. Stand upright facing a wall. Lean against the wall with your weight supported through your hands, which should be positioned at shoulder level, slightly wider than shoulder-width apart. Keep your knees comfortably apart. Slowly bend your elbows and lower your chest until your chin reaches the wall. Remember to keep your back straight. Return to the starting position and repeat. Gradually work up to 15 repetitions.
Wall Squats: Stand up straight, facing away from the wall, with an exercise ball placed in the small of your back wedged against the wall. Your feet should be about shoulder-width apart. Slide your back down the ball until your knees reach a 90-degree angle. Make sure that your feet are far enough away from the wall that you can squat down without your knees crossing over your toes. Keep your heels flat on the floor throughout the entire movement. If you can't bend your knees to a 90-degree angle, just go as low as you can, pause and return to the starting position. Gradually work up to 15 repetitions.
Leg Lifts: These are great for lower back strength and tightening your abdominal muscles. Start on the ground, on all fours. Your arms should be straight with your hands parallel to your shoulders. Lift your right knee and extend your foot straight out behind you, until your leg is completely outstretched. Point your toe and squeeze your butt cheek while you pause, then draw your leg back in, to the starting position. Repeat 10 times and then switch sides.
Step-Ups: To do a step-up you'll need a small step stool or you can stand in front of the stairs. I recommend doing these next to a wall or a stair railing for balance. Pushing primarily through your front foot, step up onto the step, then step backwards off of it. Alternate your starting foot each time. Complete 10 reps each side.
Lunges: Stand with your hands on your hips or, for an advanced move, grasp dumbbells in each hand and hold them by your sides. Keeping your torso straight and upright, step forward with one leg, landing on the heel first and then the forefoot. Lower your body by flexing the knee and hip of the front leg until the knee of your rear leg is as low as you can comfortably go. Return to your original standing position by pushing off of the front foot and extending the hips and knees. Repeat by alternating the lunge movement with the opposite leg.
Side Plank: Lie on your side on a mat. Place your forearm on a mat under your shoulder, perpendicular to your body. Bend your knees at a right angle, with your upper leg directly on top of your lower leg, and straighten your hips. Raise your body upwards by straightening your waist so that your hips and waist are ridged. Hold this position before repeating with the opposite side.
Shoulder Press: Position dumbbells on each side of your shoulders, with your elbows below your wrists and your palms facing out. Press the dumbbells upward until arms are extended overhead. Lower them back to the sides of your shoulders and repeat. Complete 10 reps.
Lying Lateral Raise: Lie on your side with your legs bent and slightly separated for support and balance. Support your head with your bottom hand. With your upper arm, grasp a dumbbell with your arm outstretched in front of your waist and your palm facing down. Raise the dumbbell from the floor until your arm is vertical. Maintain a fixed elbow position (10° to 30° angle) throughout the exercise. Lower and repeat for 10 reps, before switching sides.
Bicep Curls: Stand with dumbbells positioned at your sides, with your palms facing your thighs and arms straight. Bending at the elbow, curl the weight towards your chest, rotating your hand so your palm faces your chest at the top of the curl. Lower it to the original position and repeat with the opposite arm. Continue to alternate between sides. Don't rock your upper body while performing the exercise - it should remain straight and upright.

Ok, so you may not be as overjoyed to exercise as you are about the pregnancy, but you should make a concerted effort to follow these exercise guidelines. Not only will it help you during pregnancy, but it will also help you get back to your pre-pregnancy body quicker after the baby is born. Don’t put it all off until after the baby is born because, if you think you can barely manage to find the time to exercise now, imagine how hectic life will become after you have a newborn to look after. Commit to taking good care of yourself now and the rebound after won’t be nearly so daunting. The added bonus is that you get to enjoy a happy, healthy and fit pregnancy.