3 Exercises for Pregnancy
Fitmama Favourites for Prenatal Fitness
Exercise in pregnancy is 100% YES for almost everyone! That being said, it can be hard to get motivated and to know where to start. So let us guide you, friend!
There are 2 common obstacles that pregnant people may have to overcome in order to get started with an exercise program and they both start with an ‘F’.
The first “F” is Fear. Many people are concerned that starting an exercise program in the first trimester will cause a loss. This is a huge myth. Although early pregnancy loss is common, it is almost always as a result of a chromosomal issue and not from participating in an exercise program. For most people the benefits of exercise in pregnancy far outweigh the risks and almost all Health Care Providers (HCP) recommend that pregnant people maintain or start some type of physical fitness program. A small percentage of people that may be deemed high-risk may be asked by their HCP to stop or adjust their workout routine, but the majority of people will get the green light to go ahead. If you are concerned or have some underlying risk factors we highly encourage you to chat with your primary care provider for guidance.
The 2nd “F” that pregnant people have to overcome when starting (or maintaining) an exercise routine is Fatigue! It seems counter-intuitive to lean into more movement when you are feeling tired and sluggish, however, it is the perfect antidote! We promise that if you prioritize regular, consistent exercise throughout your pregnancy you will feel more energetic, sleep better and experience greater comfort in your pregnancy.
Here are a few of our favourite strength & endurance building moves we love to include in our prenatal programming.
Deadlift For Pregnancy
Deadlifts are a fantastic functional exercise to include in your prenatal program. This exercise strengthens the posterior chain (the backside of your body). Strengthening the back of your body including hamstrings, glutes, lats and adductors helps to counter the forward pull as your centre of gravity shifts. We also do hip hinging moves like this all day long as we load the dishwasher, get strollers in and out of cars and bend and lift to carry babies and toddlers!
Single Arm Supported Row
The single arm supported row is a fantastic exercise to include in your next prenatal workout. This movement is great for increasing strength in your back and your lats. This is also a great core strengthener. There are tons of modifications to make it more or less challenging depending on your level of fitness.
Bridge Lift
A bridge lift is an essential exercise to build core and glute strength during pregnancy. This exercise will also help during labour to assist you with moving comfortably. Being able to lift yourself up and down with the support of your helpers (Nurses, Midwives, Doulas or Partners) will increase self-efficacy and confidence. People who have practiced this movement during pregnancy can often still perform this move even when they have opted for an epidural.
At a minimum we encourage EVERYONE to participate in a regular walking program. You can start with walking for 10-15 minutes and build up to walking for 30 minutes/day at a moderate pace. We also encourage you to include a stretching & mobility routine and strength training. People who participate in a structured prenatal fitness program will report less pain & general discomfort, build endurance for labour, reduce their risk of pregnancy complications and have a less complicated recovery.
The best time to start a new exercise routine is prior to conception, and the next best time to start is when you’re ready! We always encourage people to speak with their primary HCP if they have any questions/concerns about their personal health history and pregnancy.
Pregnant? Join us for our Prenatal Fitness Series! Each series is usually 6 weeks long and we focus on various topics relevant to the prenatal population and work to help develop a feeling of community for our members. Find more information on our Prenatal Fitness page or have your questions answered on our FAQs page.
Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles.
#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)