The Best Pregnancy Exercises by Trimester

Congratulations, future mama! As you embark on your incredible pregnancy journey, staying active can help boost your mood and prepare your body for childbirth and parenthood. Whether you’re one, four, or nine months along, exercise is an important part of pregnancy health. 

Benefits of exercising during pregnancy

– Combats fatigue and is a natural mood-elevator – Helps reduce pregnancy aches and pains by keeping your body limber and strong  – May contribute to more restful sleep – Helps with constipation

First trimester: Embrace gentle movement

Walking Lace-up your comfy shoes and explore your neighborhood, park, or even your living room. Walking is low-impact, accessible, and a great way to clear your head. Aim for 30 minutes most days, breaking it down into smaller chunks if needed.

First trimester: Embrace gentle movement

Swimming Water’s buoyancy takes the pressure off your joints and supports your growing bump. Try gentle laps, aqua aerobics, or simply float and relax.

Second trimester: Build strength and stamina

Light weights and resistance band exercise These versatile tools let you target specific muscle groups, from your arms and shoulders to your core and legs. Start with light weights and gradually increase as you get stronger.

Second trimester: Build strength and stamina

Squats and lunge These bodyweight exercises are fantastic for working your lower body, building stability, and preparing your body for carrying (and chasing!) your little one. Start with squats and lunges, and consider adding light weights as you get comfortable.

Third trimester: Move with mindful joy

Dance Put on your favorite tunes and groove! Gentle dance moves like swaying, side steps, and arm circles are a fun way to stay active and ease stress. Plus, it’s a great bonding experience with your little one (they might even tap their toes inside!).

Third trimester: Move with mindful joy

Walk While it may be hard to get around these days, getting out for a daily walk is great for the core, hips, and pelvis. Plus, the fresh air will be good for our mental health. It can also help get baby in the right position for labor.

SWIPE UP TO KNOW MORE