Best Exercises During Pregnancy By Trimester

It is often believed that intense physical work should be avoided during pregnancy. However, this does not imply that fitness must be put on hold when pregnant. Experts recommend including some prenatal fitness regimens into the daily routine because they can greatly lessen difficulties at birth. Daily exercise during pregnancy benefits both the mother and the kid. In this article, we’ll be discussing some of the best exercises to be done during pregnancy.

Cardio is Important Throughout the Entire Pregnancy Journey

Cardiovascular exercises like walking, swimming, jogging, prenatal yoga, and stationary cycling can be done during all three trimesters of pregnancy. For vigorous exercise like running, consult your doctor.

Here are some tips that you should follow while doing the cardio exercises: 

1. Consult your doctor about the exercise
2. Have enough water before, after, and during the workout
3. Wear comfortable clothes
4. Do not lie on your back for too long
5. Avoid becoming overheated in the first trimester

Best Exercise During Pregnancy By Trimester

The most effective exercise for pregnant women focuses on developing core strength, balance, and pelvic floor coordination. After speaking with their doctor, they can begin simple pregnancy workouts at home. Here are some examples of exercises that women can follow in the respective pregnancy phase:

During the First Trimester

This first-trimester workout is ideal for a short, energizing strength routine that will tone your entire body. 

• Squat and Press

Sculpt the legs, buttocks, and shoulders. Stand with your feet hip-width apart. Next, hold a dumbbell in each hand at shoulder height. Then, lower into a squat position while maintaining your chest up and your core engaged. Now, keep your booty back and thighs as parallel to the ground as possible. Driving through your heels, return to standing and press the dumbbells overhead. Repeat this 15 times or until you feel exhausted. 

• Diaphragmatic Breath, Pelvic Floor Activation

A simple Kegel exercise is especially suggested for pregnant ladies. To do this, stand straight and make some distance between your feet and knees. Place your hands on your stomach and close your eyes. Take deep breaths, allowing your tummy to expand to inhale and contract completely to exhale. With each breath, contract the pelvic floor and bring the abdominals in and up.

During the Second Trimester

This second-trimester fitness plan focuses on strengthening your postural muscles so you can stay strong, aligned, and pain-free throughout your pregnancy. After all, you have to support the growing baby bump. 

• Curl and Press

Sculpt the biceps and shoulders. Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides. Curl the dumbbells to shoulder height and press them overhead while keeping your chest tall and your core engaged. Reverse the motion and repeat. Ensure that you do this 15 times.

• Single Arm Row

Strengthen your back and arms. Begin with your left foot in front of your right, your left knee slightly bent. Keep your left hand on your left thigh. Hold a dumbbell in your right hand, arm stretched to the ground. Row the dumbbell to chest height, keeping your elbow tucked close to your side, then return to the starting position. Perform 15 repetitions on each side.

• The Step Back

Place one foot behind and press the rear heel downward. Extend your arms back and then lean forward to form a diagonal line from the heel to the crown of the head. Lift the heel with the rear leg straight by clenching the glutes and pressing into the ball of the foot while reaching aloft with the arms. Return to your starting position.

During the Third Trimester

Strong buttocks and legs are essential during the third trimester. Here is an exercise that you should perform in the final phase of your pregnancy: 

• The fire hydrant

Lean your upper body forward with hands interlaced, knees softly bent, and one foot behind. Start lifting and lowering the back leg out to the side. Squeeze the outer glute and engage the pelvic floor as you return to the stagger position. If you are unsure of your balance, grasp onto the back of a chair for support.

The final trimester marks the end of pregnancy, and you should focus on performing simple exercises that are safe for you and your baby. 

Final Words

Exercise can assist pregnant women in maintaining their fitness levels. It also helps to avoid complications during labor. Not only that, but it can help you keep your body after childbirth. A fitness plan is entirely up to the individual, although regular exercise under the supervision of a doctor is always beneficial.

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