5 Exercises Pregnant Women Can Do

Pregnancy is a great season in the life of a woman, knowing that after a short while a new baby will be born into the world. But while it can be very easy to just stop having physical activities for fear of harming the baby, moving around and having some form of exercise will actually help in the pregnancy.

Benefits of Exercise in Pregnancy

According to the Mayo Clinic, having some exercise in pregnancy will help even those moms who didn't have exercise in a while. Exercise in pregnancy brings benefits such as comfort from back pains, a boost in the mood and energy, increased stamina and muscle strength and better sleep while helping to prevent weight gain.

Exercising while pregnant does bring benefits, but getting an approval from the healthcare provider or doctor will be necessary. Eden Gardens Wellness Resort and Spa personal trainer Rohan Gordon shares that having the proper exercise routine coupled with proper nutrition advice will greatly benefit gestating moms, reports the Jamaica Observer.

"Practising healthy life habits is also good for you and your baby as well. When a baby is conceived, his/her development starts at that moment, not days or weeks later," Gordon Said. "So specific movement patterns and exercises that will support your body through pregnancy, labour, delivery, and post-partum recovery are important."

Get Moving

Here are some exercises that pregnant mothers can do, shared by Gordon:

1. Pulling - Gordon advises having four sets of 20 reps using a resistance band, with 40 seconds of rest time.

2. Squatting - Gordon recommends four sets of 20 reps, resting for 40 seconds in between. Using body weight while pregnant is good as well.

3. Restorative activities - Gordon shares that restorative activities are helpful in handling stress while allowing the body to recover from strenuous exercise. He suggests taking a leisurely walk for 30 to 40 minutes.

4. Kegels - This will help with the pelvic muscles. When doing this, Gordon suggests allowing the diaphragm to descend and pelvic muscles to relax and expand when inhaling. Four sets of 20 reps, with 40 second rest periods is ideal.

5. Hip hinges - "Hinging exercises can be done by moving your hips while on your back, forcing the hips and pelvis up into the air,"Gordon said. "Do four sets of 20 and rest for 40 seconds in between sets."