Staying active during your pregnancy can help prepare your body for easier labor and birth, and help reduce the risk for pregnancy complications and discomfort. Plus, exercise will help you feel good and stay fit, both during your pregnancy and postpartum.
Before starting any exercise regime, especially when you’re pregnant, be sure to check with your healthcare provider to get clearance first. I would not recommend starting any sort of new workout or training during your pregnancy that you didn’t do beforehand. For example, if you’ve never boxed or kickboxed before getting pregnant, pregnancy would not be the best time to start. In general, pregnant women should avoid high-impact exercise, contact sports, and exercising in environments where there is a risk of overheating, such as a hot yoga class. My golden rule is to, above all, listen to your body. If something doesn’t feel right, don’t do it!
So how can you ensure you are exercising safely and effectively during your pregnancy? Here are five (5) exercises that are generally safe to do when you’re pregnant--no equipment needed!
5 Bodyweight Exercises For Pregnancy
Stand with your feet pointed outward and legs slightly wider than shoulder-width distance apart
Hold your arms straight out in front of you and keep your back straight
Inhale and squat down
The goal is to lower your body until your legs are slightly lower than parallel to the floor BUT listen to your body and modify as needed to keep that precious cargo safe
Exhale and push back up through your heels and return to stand, making sure not to lock your knees out at the top
Repeat for 10 reps
Begin in a seated position on a sturdy bench or chair with something soft underneath you, like a fitness mat or carpet
Grip the edge of the surface on either side of your hips
Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor)
Bend at your elbows to lower your body 3-5 inches down
Push yourself back up
Test your range of motion once and as soon as you feel comfortable repeat for 10 reps total
Stand with your back against a wall and slide down, bending your knees until they are at about a 90-degree angle
Your thighs should be parallel to the ground like you are sitting in an invisible chair
Hold for 30 seconds or as long as advised before returning to stand
Lie on your right side with your legs extended out straight and your feet stacked on top of each other
Push up onto your right forearm with your elbow should be directly underneath your shoulder
Your head should be directly in line with your spine
Extend your left arm along the side of your body
Engage your abdominal muscles, drawing your navel towards your spine
Exhale and lift your hips and knees up off the mat
Be sure not to sag or drop your hips as you hold for 30 seconds
Switch to your left side and hold for another 30 seconds
Lie on your left side with your hips and knees bent, legs stacked, and feet together
Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels
Pause, then return to start
That's one rep
Repeat for 24 more reps
Switch to your right side and repeat for 25 reps
Ready to get moving? Put the five exercises above into a basic workout to make sure you’re in the best shape for your delivery. Adjust these movements, hold times, and reps as needed for your first, second, and third trimesters.
Sumo Squat (10 reps)
Tricep Dips (10 reps)
Wall Sit (30 seconds)
Side Plank (30 seconds, each side)
Side-Lying Clam (25 reps, each leg)
Repeat 4 times
Working out while pregnant is one of the best things for a mom-to-be to do. It can help you not only physically, but mentally. Be safe. Listen to your doctor, and to your body.
Once your baby is here and you're ready to start your regular at-home fitness routine, myself and the other FightCamp Trainers will be here to help you ease into your boxing and kickboxing regimen.
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