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You are here: Home / Motherhood / Healthy Pregnancy / 4 Must-Do Pregnancy Exercises

Last Updated on Mar 6th, 2020 fitasamamabear

4 Must-Do Pregnancy Exercises

Staying fit while pregnant is no easy feat! And will I don’t believe in having fitness goals during pregnancy (though the fit mindset was definitely a struggle for me during pregnancy), I do believe in making use of pregnancy exercises to prepare for the postpartum period!

Pinterest image with text: woman in pink shirt and black pants exercising while pregnant

For some women, exercising while pregnant is still a taboo subject (which is insane because movement while pregnant has so many benefits). For some mamas, it simply isn’t a priority.
 
For me, I thrive on it. Pregnancy exercises keep me active, fit, comfortable and less stressed. The list of benefits goes on. It doesn’t mean that your fitness routine needs to be intense, below are some great guidelines on exercising during pregnancy during different trimesters. But movement itself is great.
  • staying fit in the first trimester
  • exercising n the second-trimester
  • pregnancy exercises for the third trimester

General Benefits Of Pregnancy Exercises

It’s no secret that I’m consistent with my workouts. In fact, I’m rigid. Working out keeps me sane and strong. And that doesn’t change when I’m pregnant. But obviously, my exercises do.

If you’ve been following me on Instagram, you’ll have noticed that I am still very much working out while pregnant. I worked out and maintained a fitness routine with baby bear right up until I gave birth- and ideally, this little cub will be no different.

Obviously, as I progress modifications are made. Part of working out means that you need to choose safe pregnancy exercises (see below!). My weights, intensity and overall volume decrease depending on how I’m feeling. But I still get in a workout most days. The truth is, there are a lot of benefits to staying fit while pregnant:

  • Fitness is a great stress reliever
  • Exercising correctly while pregnant can help reduce pregnancy-associated pain
  • Staying active during pregnancy helps prepare your body for the workout that is labor
  • Staying fit while pregnant allows your body to recover better post-baby.

Personally, I love all of these benefits but my favorite was being able to bounce back pretty well post-labor- something I hadn’t expected.

As I mentioned above, staying fit while expecting doesn’t have to be a big event. Find an activity you enjoy and rock it. 

For obvious reasons, working out at home is much easier while pregnant! And you truly don’t need much (least of a fancy gym membership!). I normally recommend my mamas-to-be grab a red strength band and green mini band and that’s it. Both of these are cost-effective, take up zero room and allow you to target your postural muscles much better. You can grab the bands at Prosourcefit.com and use code mamabearfit to save some money!

 

Goals Of Exercises For Pregnancy

Excuse me while I rant a little bit here. There are three major goals of exercising during pregnancy… and looking good isn’t one of them. I’ll spare you the rant of why I DESPISE seeing pins titled “how to have a belly only pregnancy” (though I do touch on this subject in my pelvic floor podcast!) but know that it’s not possible.

Not only does your body not work that way, you’re in storage mode you can’t control where the storage is, but it’s simply not where your focus should be. Instead, these are three goals I like to focus on when it comes to pregnancy exercises:

  • Feeling good – your body was made to MOVE (not necessarily work out) and it should feel good
  • Reducing common pregnancy pains – like backaches
  • Preparing for labor and the postpartum period

Keeping those goals in mind, the pregnancy exercises below help with the goals above. The focus is on improving posture, alleviating back pain and keeping you strong in the posterior chain to make the postpartum time much easier.

Pinterest image with text: woman in pink shirt and black pants performing pregnancy exercises outside.

But… There’s No Perfect pregnancy Exercise

Hehe, the title of the blog post is slightly misleading because while these exercises have a ton of benefits during pregnancy, there’s no perfect one.

Each pregnancy is different, each body is different and each DAY is different. Which means, there’s no one size fits all approach. Obviously check with your doc before starting anything new but also know that some days these exercises might work for you and some days they may not.

Or depending on where the baby sits a certain variation might not work. Work WITH your body and not against it 🙂 Remember, goal number one is a healthy mama and baby and feeling good.

Safe Exercises While Pregnant # 1 Rows

With pregnancy comes a shift in posture and your center of gravity. Shoulders slowly round forward and naturally, you have a bit more of a swayback. This can cause a lot of back pain.

Trx row while pregnant

Strengthening the back muscles helps keep your body in better alignment and prevent some of the pressure loading onto your back. The stronger your back muscles are the more they will combat the increasing size of your chest and eventually, holding a baby in front of you for hours on end.

Rows are an amazing way to improve the upper posterior muscles. I adore weighted rows but trx or resistance band rows. Standing, seated or almost any variation will benefit your muscles.

 

Exercise #2 Face Pulls

One of my all-time favorite safe exercises while pregnant and another exercise for the posterior chain. Face pulls target the upper body, specifically the back, shoulders, and arms. All of which you need to improve posture and remain strong to carry a baby.

Keeping up your strength while pregnant will make it easier once you have a baby to tote around all day. Plus, training the back of the body helps combat some of the pressure from the front of the body expanding.

 

Exercise #3 Squats

This is a common one said by midwives and it’s true! Squats are great while pregnant. Again, there’s lots of different variations to chose from (weighted/bodyweight/assisted/banded etc) so find one that feel comfortable and is doable for your pregnancy.

A woman performing a Dumbbell squat while pregnant

Squats help open the hips and strengthen the lower torso. They’re a functional movement which means we use them every day. Having a strong squat foundation will make day to day tasks easier. Plus, they prep your body for birth by helping to open the hips.

When concentrating, squats are also an amazing way to engage and train your pelvic floor muscles as well which will help your body post-labor. If you need to learn more about the pelvic floor, why it matters and why you should get it checked out, go read my interview with a Pelvic Floor Physio!

 

 

Exercise #4 Clamshells

An eighties workout video exercise if there ever was one. But the truth is, clams are an amazing exercise to perform while pregnant. In fact, training the glutes is easily the biggest thing I would recommend in pregnancy.

Clamshells target the glutes and hips. They help strengthen the pelvic floor and stabilize the pelvis as it expands. By targeting the glutes you’re helping to alleviate back and hip pain from poor posture and as your pelvic girdle prepares for the baby (prenatal massages can also greatly help reduce pregnancy symptoms!)

If you’re looking to get strong, reduce back pain and carry kids easier check out my Stronger Glutes For Busy Moms. A simple, mini-course giving you all the tools you need to strengthen your glutes.

This mini-course takes busy moms through the fundamentals of glute training and glute exercises (how to contract the glutes, what specifically the glutes respond to) and teaches you how to progressively strengthen your glutes over a five-week period.

This course comes with:

  • 3 mini glute workouts – no equipment needed
  • 3 mini glute workouts – with resistance bands
  • 3 post-workout glute finishers
  • 5-week progressive workout programs

Pinterest image with text: collage of bodyweight glute exercises to work out at home

The difference between this mini-course and sporadic, glute exercises is that this glute course and the workouts are progressive. Meaning, they build on one another. The five-week, full-body workout program alters at week four to keep stimulating the glutes.

Since the glutes muscles respond best to variety, the workouts (as well as the glute finishers and mini glute workouts) target the glute muscles in different planes of motion and with different set and rep schemes. This is crucial to developing strength in the glutes.

Take the guesswork out of your glute training and follow a plan. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability t carry kids easier. Because being strong isn’t optional when you’re a mom. Grab your seat in the mini glutes course and start implementing the exercises today.

Also, the glutes are one of the muscles in the “pelvic floor” so the more you activate them the better off you’ll be after the baby arrives.

Don’t forget to pin my favorite pregnancy exercises!

Pinterest image with text: woman in pink shirt and black pants performing pregnancy exercises

Training while pregnant doesn’t have to be intense but there should be an emphasis placed on safe exercises while pregnant. Focus on staying fit, active and comfortable. The goal of any training program should be to prepare for labor and recovery while alleviating pregnancy symptoms. These four exercises are fantastic for pregnant ladies as their body expands. Take it slow, find a variation that works for you and stay active.

Related Posts:

  • Episode 9 - Pelvic Floor Health With TerryllEpisode 9 - Pelvic Floor Health With Terryll
  • My First Pregnancy Symptoms Before I Missed My PeriodMy First Pregnancy Symptoms Before I Missed My Period
  • The Best Hip Exercises While Pregnant (to prepare for labor and postpartum)The Best Hip Exercises While Pregnant (to prepare…
Last updated on 03/06/2020

Filed Under: Healthy Pregnancy Tagged With: exercise, fitness, pregnancy, pregnant

Comments

  1. Anna says

    01/31/2018 at 6:05 pm

    So glad I saw this! We are TTC and Ive been working on adding in effective safe work outs that i can carry over into pregnancy! Will definitely add these to my list!

    Reply
    • fitasamamabear says

      01/31/2018 at 6:32 pm

      Oh.. good luck! That’s really exciting- and even more so that you’re already creating good habits- way to go!

      Reply

Trackbacks

  1. First Trimester Of Pregnancy - What Exercises Are Safe says:
    04/03/2020 at 11:02 am

    […] my clients, I place extra emphasis on postural muscles and muscles that, when strong, will help alleviate some pregnancy symptoms (upper back, back of the […]

    Reply
  2. Working Out Third Trimester- How To Stay Fit - Fit as a Mama Bear says:
    04/03/2020 at 11:15 am

    […] 2019: here’s four awesome exercises to keep your strong, improve posture and prep for labor. And here’s ten more that are […]

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About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.
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