Pregnancy Workout Plan: Getting Started

Sports Pregnant Young Woman.It is difficult to believe that women were once discouraged from participating in any and all forms of exercise during pregnancy. Some believed that exercise was too dangerous, and the baby would be harmed or incur birth defects. Thankfully, we now know those myths couldn’t be further from the truth. In fact, the right pregnancy workout plan can make your pregnancy much more enjoyable and manageable. So, read on for data on exercising while pregnant as well as recommended ones to try. Of course, always check with your health provider first before pursuing increased activity levels.

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During the first and third trimester, you may experience excessive low-level tiredness. Ironically, getting too much shuteye may make you feel even more fatigued. The good news is working out can alleviate these symptoms. In addition, you will be able to rest more soundly and have more energy when you’re awake. These are great revelations especially if you need the extra pep in your step for work or caring for your home!

Weight Maintenance and Health Concerns

There isn’t any doubt about the fact that you should gain weight while pregnant. Your baby needs the extra fat stores and fluids to grow properly. At the same time, you want to ensure you don’t add too much weight. With moderate exercise, you can keep your weight gain within a healthy range.

One issue that may occur during pregnancy is called gestational diabetes. This is when your body does not create enough insulin needed to handle your increased blood sugar levels. Also, older moms and obese women have a higher risk of getting gestational diabetes than other candidates. The American Diabetes Association recommends exercise as a form of prevention against this scary condition.

On the other hand, having a pregnancy workout plan is it may reduce your labor time, decrease complications, speed up your recovery and help you reach your normal weight much sooner. Studies have shown that labor time can be cut by a third. There are no guarantees, but it certainly is better to be safe rather than sorry.

What You Should Avoid

Although there are safe exercises necessary for a healthy mom and baby, there are things that must be avoided, as well. For example, the last thing you want to do is hold your breath during any activity. You and your baby both need oxygen. Other activities to stay far away from includes anything that may induce falling. As an illustration, you should not go skiing or horseback riding.

Dodge contact sports at all costs. These include football, baseball, volleyball and basketball. You don’t want to do any extensive jumping, hopping or running. Abstain from bouncing or waist-twisting movements while standing. Additionally, do not work out in hot and humid weather.

Workout Wear

You don’t need a lot of equipment for a pregnancy workout plan. All you need is your schedule, a supportive bra and comfortable shoes. Keep cool by wearing loose and layered clothing.


This is an exercise that is fun and safe to do while pregnant. It helps to relieve swollen ankles in addition to being gentle on your joints. If it allows your feet to stay svelte-looking, why not? Swimming might also help to remedy back pain.

Prenatal Yoga

Yoga benefits your mind and your body. It not only helps to relieve stress, but it can strengthen your core muscles. It may also make your labor shorter and more comfortable. Of course, you want to avoid hot yoga classes. Furthermore, if anything hurts, check with your doctor immediately.

Brisk Walking

According to the American College of Obstetricians and Gynecologists (ACOG), you can safely participate in at least 30 minutes a day of exercise, provided you don’t have any medical conditions or complications. To help keep your muscles toned and improve your mood, try brisk walking. If you’re a beginner, start with a 10 or 20 minute route, three times a week, and build it up from there.

Indoor Cycling

If you’re a spin class fanatic, you don’t have to stop. However, you should take some precautions. For example, you may want to lower your speeds from when you weren’t pregnant. Also, you want to make sure you don’t overdo it to where you’re burning up.

Low-Impact Aerobics

Aerobics increases your endorphin levels, which help you feel good all over your body. Furthermore, they strengthen your heart and lungs, both important for getting needed oxygen, fluid and nutrients to your growing baby. The critical thing is to keep it low-impact. You don’t want to take a high-impact cardio class until a few months after you have given birth. Also, stick with a certified fitness instructor.


This helps to relax your pelvic, hip and thigh muscles, which can be strained due to the increased load on your body. Try stretches such as sitting with your knees bent and ankles crossed. Then, you want to lean forward to stretch your back. You can also sit with your knees bent and ankles meeting each other. Press your knees down with your hands for a nice stretch. Hold these stretches for only a few seconds at a time.

Keep it Light

You understand the benefits of exercise, but you should not overextend yourself. If you’re especially sleepy one day, cut down your routine to 15 minutes instead of 30. You can also break it down to sessions of 10 minutes each. There is no requirement that you have to do it all at once, or that you have to do it for the same time frame each day. The crucial point is to listen to your body and take a break when necessary.

Target Weight

Discuss your target weight gain number with your health provider. For most women, it is between 25-30 lbs. Although that range might vary slightly. When you understand the most you can gain, it gives you a better structure around your eating and exercising habits. Moreover, gaining too much weight can make your pregnancy much more difficult with longer labor times and a more painful delivery.

Having a pregnancy workout plan is healthy and beneficial. They keep you and your baby in shape and elevates your mood, as well. Check out this Udemy course, Enviable Pregnancy for recommended nutrition and strength practices. Enroll in the Postnatal Yoga – Basic Class to learn more about how to recover from childbirth with ease. Also, don’t forget to view more pregnancy workout ideas through this Udemy article, Yoga for Pregnant Women: Five Tips and Positions for the Expecting Mother.