The Benefits of a Pregnant Workout Plan: Why You Should Start Today

Looking for a simple, safe & effective pregnant workout plan for all trimesters? Well you have come to the right place! In this post you will learn:

Benefits of exercising during pregnancy.
Safety considerations for pregnant women.
Types of exercises to include in your plan.
How to modify your workout as your pregnancy progresses.
Tips for staying motivated and consistent with your plan.
How to use exercise to prepare for labor and birth

**PLEASE READ**

Although I am a certified perinatal/postnatal nutrition & exercise specialist, and a mother of 5, I am not a doctor OR your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare profession. Many kinds of exercise and dietary changes are potentially dangerous, and those who do not see support from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links; meaning I may receive a small commission, at no extra cost to you if you use them. Thank you for your continued support & cheers to you in your pregnancy and postpartum journey.

Ok, on with the good stuff.

Benefits of following a pregnant workout plan

Staying active during pregnancy can have numerous benefits for both the mother and the baby.
Regular physical activity can help reduce discomfort, improve mood, and promote healthy weight gain.
It can also help prepare the body for childbirth and postpartum recovery. Additionally, studies have shown that babies born to mothers who exercise during pregnancy may have a lower risk of obesity and other health issues later in life
However, it’s important to have a safe and effective pregnant workout plan that takes into account the changes happening in your pregnant body.
We will discuss the importance of a pregnant workout plan and how to create one that is safe and effective for you and your baby in 10 minutes a day or less.

Types of exercise to include in your pregnant workout plan

Most exercise is safe during pregnancy as long as it is not high impact. A safe pregnancy workout plan can include:

Walking
Running (usually until 20weeks)
Swimming
Stationary cycling
Resistance/Strength training
Deep core & pelvic floor training
Basic functional movement patterns
Barre/Pilates

As always be sure to clear workouts with your provider to be sure nothing is contradicting your fitness routine and you’re good to go. Remember to keep hydrated!

Can I start a workout program during pregnancy?

Most providers encourage pregnant moms to continue or start a fitness routine during pregnancy. Most pregnant moms aren’t sure where to start or why they should begin if they weren’t active before. Finding a safe pregnant workout plan can feel overwhelming; which is why I”m here sharing this with you. I want to help you create a safe pregnant workout plan that you can in the comfort of your own home in as little as 10 minutes a day.

It is important to note that research states that physical activity( that does not cause harm) does not increase changes of miscarriage, low birth weight or early delivery.

Safety considerations for pregnant women.

Safety considerations and exercises to avoid or be extremely cautious about in a pregnant workout plan would be high impact/contact exercises such as:

Contact sports like basketball, volleyball, high intensity soccer.
High intensity interval training with a very high heart rate
Hot yoga
Hockey
Horseback riding
Scuba diving, downhill skiing, etc.

You also would want to avoid anything that could possibly harm you or your baby or cause:

Dehydration
Falling
Exhaustion
Direct trauma to the abdomen
After your first trimester it may feel uncomfortable to lay on your back for extended periods of time, so this should be avoided.

Other exercises that should be avoided in your pregnant workout plan are sit-ups, heavy, heavy lifting and anything that leaves you feeling uncomfortable or you see coning in your core, causes you dizziness, pelvic floor heaviness or increases bleeding/spotting. AT this point you would contact your doctor immediately.

How to use safe pregnancy exercise to prepare for labor and birth:

The ACOG states that pregnant women should engage in 150 minutes of moderate intensity anaerobic activity weekly. Moderate means you raise your heart rate enough to feel winded but still able to have a conversation. If you did not have an exercise routine before pregnancy, you can start with 5 to 10 minutes of walking a day to get you started.

Exercise during pregnancy is researched to increase overall fitness and strengthen your heart and blood vessels. Preparing for labor and birth should be thought about as preparing for a marathon, we have 9 months to grow this tiny human which means 9 months to prepare.

Exercises such as strength training and endurance training will support your body during the long hours that labor can take. Exercises such as deep core training and pelvic floor lengthening and strengthening can support your body in preparation for pushing baby out to the best of its ability.

This FREE GUIDE will help you understand deep core training.

How will pregnancy affect my workouts:

The further along you are in your pregnancy the more you will have to reduce the intensity of your workout regime. This is normal and okay. Pregnancy is such a short span of a season and honoring our bodies is something we really need to embrace as we develop a prenatal workout plan.

The first trimester, you will most likely not need to adjust your routine that much as your uterus is still quite small.

The second trimester you will find your center of gravity has changed quite a bit, you become more tired easily and your mobility is reduced.

The third trimester you will need to reduce your intensity even more.

Reduce the intensity of your workout based on how you feel and how large your uterus is. Always listen to your body and avoid:

Exhaustion
Dehydration
Continued elevated heart rate
overheating

How to modify your workout as your pregnancy progresses.

During your first trimester you probably won’t modify much as you won’t feel the need too. You will probably feel some exhaustion(maybe extreme!) during this trimester so modify as you feel fit and listen to your body.

Beginning in the second trimester you can modify by :

Reducing weights
Preform slower reps with a controlled tempo
Increase the number of reps with a lighter weight
Never exercise to the point of complete exhaustion, aim for a 6/7 intensity.

Don’t worry you will still get a great workout in, your body has to work 2x as hard growing a baby. Here is a workout plan for each trimester I drafted up for you!

For your third trimester you can modify by:

Reducing weights
Preform slower reps with a controlled tempo
Increase the number of reps with a lighter weight
Using a chair/bench for moves such as push-ups, mountain climbers, side planks.
Can sit for upper body movements
Use loop bands for resistance vs weights
Begin pelvic floor lengthening/relaxing

Example Prenatal Workout Plan for First Trimester

Here is a sample of what a Trimester one prenatal workout schedule would look like & an example of a strength workout. Be sure to download your Free Pregnant Workout Plan Guidebook for a workout from each trimester.

Cardio-2x a week
Strength training-3x a week
Core & Pelvic Floor-3x a week

Here is a sample strength routine:

Narrow Squat (literally can do squats over your toilet each time you use the bathroom)
Sumo Squat (another variation you can do over your toilet!)
Bent over Row (using your body weight you can do this at any point in your day for 7-10reps)
Bicep Curl (can do this while sitting at your desk, or standing waiting for your lunch to warm up-no weights needed, just contract your muscles!)

How many days should I workout? Cardio vs strength?

Typically you want to stick to 2 days of cardio/hiit (10-20 minutes) and 3 days of strength training for a simple pregnancy workout plan. You want to be sure you are working your deep core and pelvic floor along with breathing preparation for your labor and birth, 3-4x a week.

Benefits of exercise during pregnancy

The ACOG recommends at least 150 minutes of moderate intensity movement weekly for pregnant women.

Benefits of exercise during pregnancy are:

Reduced back pain
Eases constipation
Decreases risk of gestational diabetes, preeclampsia and cesarean birth
Promotes healthy weight gain during pregnancy
Improves overall fitness
Increases more brain function in your baby.

Exercise has been known to make your baby smarter as it brings more oxygen to their brain. Overall exercise will only beneift you in your pregnancy journey and your baby.

When should I stop exercising?

You should stop exercising if you begin to experience any of these symptoms:

Dizziness
Fainting
Vaginal bleeding
Vomiting

Stop your fitness routine immediately and contact your health care provider.

Tips for staying motivated and consistent with your plan.

Staying motivated and consistent with your pregnant workout plan can be challenging, especially as your body changes and you may experience fatigue or discomfort.

One way to stay motivated is to set realistic goals and track your progress. This Pregnancy Fitness Journal is great to use for tracking!

This can help you see the benefits of your workouts and stay motivated to continue.

It is important to understand that you can do some basic workout movements in your day and you will see progress from this! You do not need to be exercising at an athletic level to gain benefits.

Understanding your deep core & pelvic floor and keeping these muscles strong and activated is the most important part of a pregnant workout plan. This FREE guide will help!

Finally, listen to your body and adjust your plan as needed to ensure you’re staying safe and comfortable throughout your pregnancy.

In Conclusion

Overall, fitness & exercise is encouraged throughout your pregnancy and is recommended by the ACOG, as long as you have no underlying conditions present in your pregnancy.

Keeping in mind that each trimester you will want to reduce intensity as your center of gravity changes. A simple routine of walking, simple strength training a few times a week along with core and pelvic floor & stability work will provide so many benefits to you and your baby.