{"id":2428,"date":"2025-02-27T21:02:05","date_gmt":"2025-02-27T21:02:05","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/top-pregnancy-workouts-to-explore.html"},"modified":"2025-02-27T21:02:05","modified_gmt":"2025-02-27T21:02:05","slug":"top-pregnancy-workouts-to-explore","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/top-pregnancy-workouts-to-explore.html","title":{"rendered":"Top Pregnancy Workouts to Explore"},"content":{"rendered":"

Whether you\u2019re looking to maintain your fitness routine throughout your pregnancy or kickstart a healthier lifestyle now that you\u2019re a mama-to-be, you may be wondering about pregnancy workouts.<\/p>\n

Is it safe to exercise while pregnant, or will you have to hit pause on your workouts for the next nine months?<\/p>\n

As long as your obstetrician gives you the green light, it\u2019s generally\u00a0safe to work out\u00a0at the same (but not greater) intensity while pregnant as you did before you became pregnant.<\/p>\n

\u201cMost women can either continue their current exercise routine or slowly begin one as soon as they find out they are pregnant or feel ready,\u201d says Brooke Cavalla, BSKin, a certified pre- and postnatal exercise specialist and creator of\u00a0Struggles of a Fit Mom.<\/p>\n

\u201cMost exercises are safe during pregnancy except for exercises that can cause you to fall, contact sports, scuba diving, and skydiving,\u201d Cavalla says.<\/p>\n

Other exercises to avoid after your first trimester are the exercises that have you laying on your back for extended periods (e.g., crunch or sit-up) or those that put you in a plank or push-up position (i.e., with your baby bump between you and the floor).<\/p>\n

In fact, pregnancy workouts can benefit you\u00a0and\u00a0your baby-to-be. Here\u2019s what you need to know about pregnancy fitness.<\/p>\n<\/p>\n

Cardio During Pregnancy<\/h2>\n

According to the\u00a0American College of Obstetrics and Gynecology (ACOG), healthy moms-to-be should strive for at least 30 minutes of aerobic exercise a day.<\/p>\n

But that doesn\u2019t mean you need to cap your pregnancy workouts at 30 minutes!<\/p>\n

If you feel up to it \u2014 and your doctor approves \u2014 you can strive to get at least 150 minutes of moderate-intensity aerobic exercise a week, a guideline set by the\u00a0U.S. Department of Health and Human Services.<\/p>\n

Here are a few great options for cardio during pregnancy.<\/p>\n

1. Walking<\/h2>\n

Walking is hands-down the easiest cardio workout for pregnancy.\u00a0All you need is a good pair of shoes and a handful of safe walking routes.<\/p>\n

Need some motivation to lace up your sneakers? Enlist your dog or borrow a pal\u2019s pooch.<\/p>\n

A University of Liverpool study found that dog owners were\u00a050 percent more likely\u00a0to get at least three hours of activity a week.<\/p>\n

2. Swimming<\/h2>\n

While some cardio workouts might be more challenging during pregnancy because of the added weight, aquatic workouts like swimming often have the opposite effect.<\/p>\n

Indeed, many women find them a relief thanks to the buoyancy provided by the water.<\/p>\n

Even better: Studies show that swimming can benefit\u00a0flexibility and cardiovascular endurance, which will benefit you during pregnancy and life as a new mom.<\/p>\n

3. Group Fitness Classes<\/h2>\n

Some low-impact\u00a0fitness classes\u00a0can be a fun and low-stress way of getting your heart rate up.<\/p>\n

OzHelp offers a variety of prenatal and postnatal workouts\u00a0designed to help you stay active during every stage of pregnancy.<\/p>\n

Depending on your fitness level, you may want to steer clear of high-impact exercises that involve a lot of jumping and sudden shifting.<\/p>\n

\u201cThese movements can strain your joints, which already loosen significantly during pregnancy, as well as place extra stress on your abdominal area,\u201d says Sergio Pedemonte, a Toronto-based personal trainer and owner of\u00a0Your House Fitness.<\/p>\n

4. Barre<\/h2>\n

\"at<\/p>\n

Barre workouts are comprised of simple, low-impact moves that incorporate elements of Pilates, yoga, and ballet.<\/p>\n

These total-body workouts not only raise your heart rate, but also work to strengthen your arms, core, hips, legs, and back \u2014 all areas that need to adapt to changes during pregnancy.<\/p>\n

As with any exercise, however, it\u2019s important to modify moves as needed throughout the trimesters.<\/p>\n

You can challenge yourself but avoid excessive strain and stress.<\/p>\n

The Pre & Post Natal Barre Blend program from OzHelp Super Trainer Elise Joan provide the ideal balance to help moms-to-be stay fit and healthy.<\/p>\n

5. Running<\/h2>\n

\"Pregnant<\/p>\n

If\u00a0running\u00a0is already a part of your fitness routine, you\u00a0may be able to continue\u00a0doing it during your pregnancy.<\/p>\n

\u201cFor some women, exercises like jogging may still come easy to you if you were in optimal shape beforehand,\u201d says Jake Dickson, NASM-CPT, USA Weightlifting Advanced Sport Performance Coach, and editor at\u00a0BarBend. \u201cBut you may need to make changes to work around your growing belly.\u201d<\/p>\n

If running becomes uncomfortable at any point, adjust your pace or switch to a low-impact cardio workout like walking or swimming.<\/p>\n

6. Elliptical<\/h2>\n

Using an elliptical machine is a great option for\u00a0low-impact cardio.<\/p>\n

If running feels uncomfortable, the elliptical can be a kinder, gentler alternative \u2014 you can crank up the speed while\u00a0minimizing the impact on your joints.<\/p>\n

There are many\u00a0benefits of cycling\u00a0\u2014 it\u2019s easier on the joints than running, helps to improve balance, and supports cardiovascular health.<\/p>\n

And you can safely reap these benefits throughout your pregnancy with\u00a0indoor cycling workouts.<\/p>\n

According to\u00a0ACOG: \u201cBecause your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.\u201d<\/p>\n

8. Hiking<\/h2>\n

Hitting the hiking trail is a fun way to get your cardio minutes in, and\u00a0spending time outdoors\u00a0can offer stress relief and a mood boost.<\/p>\n

Be sure to carry plenty of water to help you stay hydrated, and choose your trails wisely to minimize your risk of falling.<\/p>\n

Can I Do Yoga While I\u2019m Pregnant?<\/h2>\n

\"pregnant<\/p>\n

Participating in prenatal yoga classes is a holistic, full-body way of conditioning your body to better handle the challenges of pregnancy and the rigors of childbirth.<\/p>\n

The postures (known as asanas) help to strengthen your entire body \u2014 especially your lower body and pelvic floor \u2014 for labor.<\/p>\n

Not only that, but it helps improve breath awareness and mindfulness, two vital skills that can reduce stress and anxiety before, during, and after delivery.<\/p>\n

You can participate in prenatal yoga classes starting in the first trimester, but \u201cduring the second trimester and third trimester as the body starts changing more rapidly, certain movements need to be modified,\u201d Cavalla says.<\/p>\n

That includes anything that involves\u00a0lying on your back\u00a0for an extended period or exercises that increase intra-abdominal pressure.<\/p>\n

The former can increase your risk of abdominal separation (i.e., diastasis recti), and the latter can put pressure on your vena cava artery, causing dizziness and lightheadedness, and compromising the blood (and oxygen) supply to your developing fetus.<\/p>\n

You can avoid these pitfalls by following yoga classes\u00a0specifically designed for each stage of pregnancy.<\/p>\n

Are Strenuous Workouts Safe During Pregnancy?<\/h2>\n","protected":false},"excerpt":{"rendered":"

Whether you\u2019re looking to maintain your fitness routine throughout your pregnancy or kickstart a healthier lifestyle now that you\u2019re a mama-to-be, you may be wondering about pregnancy workouts. Is it safe to exercise while pregnant, or will you have to hit pause on your workouts for the next nine months? As long as your obstetrician […]<\/p>\n","protected":false},"author":1,"featured_media":2429,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2428"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2428\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2429"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}