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Easy, At-Home Exercises for Pregnant Moms

Easy, At-Home Exercises You Can Do During Pregnancy

When you find out you are pregnant, you can feel overwhelming emotions and a huge responsibility to the little human you are growing! One of the things that many women worry about is exercising. Is it safe? Who do you listen to, your mom who says you need to take it easy, or your girlfriend who insists she went to spin class right up until the day she delivered?

Our advice is always to go with your practitioner’s advice. In most cases, women can safely exercise throughout their pregnancy. If you haven’t been exercising regularly, you may need to go slow first; the benefits of regular movement throughout your pregnancy are many!

benefits of exercising while pregnant

Working Out in Your Home

No need for fancy gym memberships; you can work out at home with some straightforward and inexpensive equipment and an internet connection. Grab a few resistance bands, a yoga mat, and you’re set.  

If you have been regularly active, aim for 30 minutes 5-7 times a day. If not, start with 10 minutes a day and increase gradually. 

YouTube is your best friend when it comes to workouts; there are many available for free. Try different instructors, subscribe to channels you like, and vary your workout, so you don’t get bored.


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Walking: You cannot beat plain old walking. It’s easy, and you can do it almost anywhere. If the weather is bad, most malls open early to allow mall walking. 

Swimming: If you have access to a pool, this is an excellent form of exercise for pregnant women. Easy on your joints, and it feels great to have the water carry the extra weight for you.

Biking: A stationary bike can help move the muscles and get your blood flowing and is a great low impact cardio activity. Regular stationary bikes or recumbent bikes can be a good activity while you watch TV or read!

Running: If you are a seasoned runner, you can still run through your pregnancy as long as you feel good doing it. Be sure to let your practitioner know how much you are running so they can monitor.

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Free Weights and Resistance Bands:  Start slow and build up, these easy to use items can pack a big punch. And don’t forget your Kegels! When you do them it helps strengthen your pelvic floor and perineal area, and we guarantee you’ll thank yourself for doing them after you give birth.


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Yoga and Stretching:  Yoga and stretching are highly recommended throughout pregnancy. It feels great; it helps work out those pregnancy cramps and kinks in the back and legs and improves the breath-work that you will use during labor. Take it slow and build up. It’s better to do the poses correctly and hold them than to rush through them. 

Moving throughout your pregnancy as much as possible will be beneficial for you and your baby if you take things slow and keep in frequent touch with your practitioner about your workouts. It can also just make you feel great about yourself, which is essential during a time when your body is changing rapidly! 


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