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.

Safe Cardio exercises for pregnant mothers

1. Walking: A Low-Impact Full-Body Workout

Walking is one of the safest and easiest cardio exercises for pregnant mothers. It strengthens the heart and lungs, promotes circulation, and tones the body without putting too much strain on the joints.

Benefits include better posture, reduced swelling, and improved mood.

Tip: Choose flat, safe surfaces and wear supportive shoes to avoid strain on the feet and lower back.

2. Swimming: Gentle Cardio with Full-Body Support

Swimming is an excellent cardio option during pregnancy as water reduces the weight and stress on your joints, making movement easier.

Swimming strengthens the arms, legs, and core muscles, while improving cardiovascular health without overheating.

Tip: Stick to gentle strokes like the breaststroke and avoid diving or jumping into the water. Always swim in a safe, supervised area.

3. Stationary Cycling: Safe Indoor Cycling

Stationary Recumbant cycling allows pregnant women to get a good cardio workout without the risk of falling, making it safer than road cycling.

It strengthens the lower body, improves cardiovascular endurance, and reduces back pain by keeping you in an upright position.

Tip: Adjust the seat height for comfort and avoid leaning forward too much to reduce pressure on your back and belly.

4. Low-Impact Aerobics: Heart-Healthy Workouts

Low-impact aerobics classes designed for pregnant women provide a safe way to raise your heart rate while being mindful of joint strain and balance issues.

These classes often focus on rhythmic movements that improve cardiovascular fitness, flexibility, and coordination.

Tip: Always choose prenatal or modified aerobic classes that are designed specifically for pregnancy. Avoid jumping or high-impact moves.

5. Dancing: Fun and Safe Cardio Exercise

Dancing is a fun and effective way to get your heart rate up, improve coordination, and lift your spirits. You can dance at home or join a low-impact prenatal dance class.

It strengthens the legs, arms, and core while promoting flexibility and balance.

Tip: Stick to slow, low-impact movements and avoid jumps or sudden changes in direction to protect your joints and prevent falls.

6. Prenatal Yoga with Cardio Elements

While yoga is often seen as a form of stretching, many prenatal yoga classes incorporate movements that can elevate the heart rate and provide a mild cardio workout.

Yoga also improves flexibility, balance, and strength while reducing stress and promoting relaxation.

Tip: Choose prenatal yoga classes designed for pregnancy to ensure the poses are safe and appropriate for your stage of pregnancy.

7. Elliptical Training: Low-Impact Cardio for the Whole Body

Using an elliptical machine is a low-impact cardio option that works both the upper and lower body. The gliding motion reduces pressure on the joints while still giving you a full-body workout.

It’s great for improving cardiovascular health, endurance, and overall body strength without risking falls or overexertion.

Tip: Keep a steady pace and avoid leaning on the machine’s handlebars to prevent strain on your lower back.

8. Swimming or Water Aerobics: Heart-Pumping and Low-Impact

Water aerobics combines cardiovascular exercise with the buoyancy of water, which supports your body and relieves pressure on your joints.

These classes can strengthen the heart and lungs, tone muscles, and provide a safe, low-impact environment for exercise during pregnancy.

Tip: Participate in water aerobics classes designed for pregnant women to ensure the exercises are safe and gentle.

9. Modified Stair Climbing: Strengthens Legs and Heart

Climbing stairs or using a stair machine can provide a moderate cardio workout and strengthen the lower body. It helps to tone the legs and glutes while improving heart health.

It also boosts circulation and improves stamina, which can be helpful for labor and delivery.

Tip: Hold onto the handrails for balance and avoid rushing. Use stairs or machines with low step heights to prevent strain on your joints.

Wondering if it’s safe to take the stairs? Watch the informative video by Dr. Mandakini Chopra (Physiotherapy, Pregnancy Yoga, Lactation Counsellor) :-

10. Guidelines for Safe Cardio Exercise During Pregnancy

• Listen to Your Body: It’s important not to overexert yourself. If you feel tired, dizzy, or experience shortness of breath, slow down or take a break.
• Listen to Your Body: It’s important not to overexert yourself. If you feel tired, dizzy, or experience shortness of breath, slow down or take a break.
• Monitor Heart Rate: A good rule of thumb is to keep your heart rate moderate. You should be able to talk comfortably during exercise, known as the "talk test."
• Wear Supportive Gear: Invest in a good pair of supportive shoes and wear a comfortable, well-fitted maternity sports bra to reduce discomfort.
• Avoid Overheating: Especially in the first trimester, avoid exercising in hot or humid conditions and wear light, breathable clothing.
• Consult Your Doctor: Before starting or continuing any cardio exercise routine, consult with your healthcare provider to ensure that the activities are safe for your stage of pregnancy.

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.

While you perform the exercises to keep your body and baby healthy, have you considered banking stem cells which can protect your baby’s or loved ones’ life in future? The umbilical cord which connects the mother with the baby, holds precious unspecialized cells, stem cells, which are a hope to cure life-threatening diseases. Visit Cryoviva to learn inspiring stories where stem cells helped in saving lives and improved the quality of life for many.