Effortless Workouts for Expecting Mums: Simple Exercises to Do at Home

What is a simple exercise to do at home during pregnancy?

Exercise during pregnancy is important for both the mother and the baby. Regular physical activity can help to improve overall health, reduce stress and anxiety, and prepare the body for the demands of childbirth.

However, it can be challenging for expectant mothers to find the time and energy to exercise, especially during the later stages of pregnancy. Fortunately, plenty of simple and effective exercises can be done right in the comfort of your own home.

Home-based exercises are the best option for many women, as they are convenient, accessible, and can be done anytime. This makes them an ideal choice for busy expectant mothers who may struggle to find the time and energy to exercise elsewhere. 

In this article, we will explore some simple exercises that can be done at home, designed specifically for pregnant women. Whether you are just starting to explore physical activity during pregnancy or looking to add some new exercises to your routine, there is something for everyone in this guide.

Pregnant woman exercises her yoga pose easily before giving birth.

Benefits of Exercises for Pregnant Women

Exercise during pregnancy is important for many reasons. The most obvious reason is that it can help you stay in shape, prepare for labour and delivery, and prevent weight gain. But exercise has other benefits, including promoting blood flow and oxygen to the baby and strengthening your pelvic floor muscles. 

Exercise during pregnancy can also:

• Improve your mood
• Relieve pain associated with pregnancy
• Help prevent gestational diabetes and preeclampsia (high blood pressure during pregnancy)
• Reduce swelling of hands, feet and face
• Improve sleep quality by releasing endorphins (hormones produced by the brain) into your bloodstream
• Reduce constipation associated with pregnancy by increasing bowel movements and passing gas through the anus (rectum).

In addition to these benefits for the mum-to-be, there are several benefits for baby too: Exercise helps strengthen the baby’s lungs, so they’re prepared for life outside of mommy’s womb; it helps strengthen their bones so they’ll be stronger when they’re born; it helps them develop motor skills—like crawling—so they’ll be more mobile than if they hadn’t gotten any exercise while they were still inside.

Simple Exercise to Do at Home: Warm-Up and Stretching

Warming up helps your muscles and joints prepare for the stress of exercise by increasing blood flow, preparing your central nervous system, and activating your muscles. Warming up also helps prevent injury by loosening your muscles and joints and increasing their range of motion.

Stretching exercises can help reduce muscle stiffness during pregnancy and improve your posture. Moreover, stretching also increases flexibility—which helps prevent injury during labour—and improves blood flow to the joints (which can help relieve pain).

Stretching Exercises for Pregnant Women

We know that exercise is the last thing on your mind, but starting now could make all the difference in your pregnancy. Here are some great stretches for pregnant women:

23 weeks pregnant woman exercising at home. Exercising on exercise mat and working stretching exercise.

1. Knee-to-chest stretch: This simple one will help open up your hips and relieve lower back pain. It also promotes better circulation and helps prevent swelling in your legs.
2. Hip flexor stretch: This stretch will help relieve hip pain by opening up tight hip flexors, which can cause back pain and general discomfort throughout the pregnancy.
3. Forward lunge into chest opener: This is one of our favourite moves because it hits so many different areas at once—your hips, thighs, chest, shoulders and abs! It’ll also strengthen them all while relieving tension in those areas where they might be especially tight.

Simple Exercise to Do at Home: Cardiovascular Exercise

Cardiovascular exercise can be beneficial for pregnant women. It can help with weight loss, reduce the risk of back pain, and increase energy levels.

Simple Cardiovascular Exercises for Pregnant Women

When it comes to cardiovascular exercise for pregnant women, there are plenty of options. The most important thing is choosing an activity that feels good for your body and that you’ll enjoy doing.

Here are some great options:

• Walking

Walking is one of the most basic forms of exercise. It’s easy to do, and you don’t need any equipment or special clothing. Walking is great for your heart and lungs and helps with weight loss during pregnancy. You can walk indoors or outdoors—make sure not to go outside when it’s too hot (or too cold!). You should also be sure that the ground is dry and free of obstacles like potholes or broken glass before starting your walk!

Image Source: iStock

• Swimming

Swimming is another great way to stay fit while pregnant because it doesn’t put any pressure on your joints like running does. Plus, it’s low impact, so there’s no need for special equipment or expensive memberships—grab a pair of goggles and head down to the pool!

• Stationary Cycling

Stationary cycling is another great way to stay fit without putting too much stress on your joints—especially if you’re worried about running on the pavement during pregnancy due to issues like sciatica pain from a lumbar disc herniation (sciatica). All you need is a good stationary bike (or treadmill), some resistance bands, and a TV show or podcast.

Simple Exercise to Do at Home: Strength Training

Strength training is an essential part of any healthy lifestyle and a simple exercise to do at home. It’s also a great way to stay fit during pregnancy and has many benefits for you and your baby.

Many women worry about lifting during pregnancy because they think it might hurt the baby or cause complications. But with proper training and care, strength training can be beneficial for your pregnancy.

Strength training can help:

• Build muscles to support the extra weight of pregnancy
• Increase stamina and energy levels
• Strengthen joints and ligaments to prepare for delivery
• Improve circulation in your pelvic area, which helps prevent blood clots that can lead to stroke or heart attack during delivery
• Reduce back pain caused by increased pressure on your spine as your body expands during pregnancy

Simple Strength Training Exercises for Pregnant Women

There are several simple strength training exercises that pregnant women can do without worrying about harming themselves or their babies. These exercises will help improve your posture, strengthen your core muscles, and prevent back pain during pregnancy.

• Squats

Another simple exercise to do at home is squatting. Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend your knees until your thighs are parallel to the floor, then slowly stand up straight again. Repeat these steps for 5-10 repetitions.

• Lunges

Stand with your feet hip-width apart and hold a dumbbell in each hand at shoulder height. Step forward with one leg so you’re in a lunge position, then slowly return to the standing position before repeating on the other leg. Repeat these steps for 5-10 repetitions on each leg.

• Wall Push-Ups

Stand facing away from the wall with feet shoulder-width apart, then slowly lower yourself toward the floor until your nose touches the wall while keeping elbows locked straight at all times. To make this exercise easier, place your hands on an elevated surface such as a couch or countertop, or use two stairs for added stability (one on each side)—definitely a simple exercise to do at home.

Image Source: Pexels

Simple Exercise to Do at Home: Yoga for Pregnant Women

If you’re pregnant, you’ve probably heard that yoga is one of the best ways to stay fit and healthy. But did you know it can also help prepare your body for labour and delivery?

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to bring about a greater sense of well-being. No matter what pregnancy stage, there’s a style of yoga designed just for you!

Prenatal Yoga

Prenatal yoga focuses on pregnancy-related aches and pains and prepares a mother’s body for delivery. It’s designed for women who are expecting their first child or have never done prenatal yoga. In addition to helping with backaches and leg cramps, prenatal yoga can also help with the following:

• Stress relief: The breathing techniques taught in prenatal yoga help relieve stress and anxiety by slowing down your breath rate and relaxing the mind.
• Flexibility: The stretching exercises in prenatal yoga help keep muscles flexible while increasing blood flow, which helps prevent complications like varicose veins during pregnancy.
• Balance/cardiovascular fitness: The balancing poses in prenatal yoga help strengthen core muscles while improving balance.

Simple Yoga Poses for Pregnant Women

Yoga is a great way to keep your body and mind healthy during pregnancy, but knowing which poses are safe can be difficult. Here, we’ve rounded up some of our favourite simple yoga poses for pregnant women at home!

• Cat-Cow Stretch

This pose is great for stretching the back and hip muscles that tend to tighten as you get bigger. It also helps improve circulation in the pelvis and lower back, which is especially important during pregnancy. One helpful tool to enhance stability and support during the Cat-Cow Stretch is a Yoga block. Placing it between your legs can create stability and provide additional support, making this pose more comfortable and effective for pregnant women.

• Downward-Facing Dog

Downward Dog is an effective way to stretch out your hamstrings and calves—both of which get tight during pregnancy. This pose also helps improve circulation in your ankles and wrists, so it’s perfect for moms-to-be who want relief from swelling or leg cramps.

• Warrior II Pose

Warrior II Pose is a great way to strengthen your arms and shoulders while still getting some good hip flexor stretches! Start with one foot forward, then bring the other foot up behind you as far as feels comfortable without straining your lower back. Hold this pose for 30 seconds on each side before switching sides again.

Other Simple Exercises to Do at Home During Pregnancy

When you’re expecting, you must stay fit. Exercise helps lessen your body pains, gives you more energy, and makes you feel good about yourself. Plus, after delivery, it’ll be easier for you to get back in shape (if that’s a concern).

These are other pregnancy exercises that don’t need fancy equipment. All you need is a yoga mat or a thick towel, some light weights or soup cans, and a positive attitude.

Consult with your doctor before doing this or any other workout. Once you get your doctor’s approval, do these simple home exercises every other day for the best results.

Pregnancy Exercise #1: Plié

Stand with your legs apart so that your feet are slightly wider than your hips and shoulders.

Turn out your toes and knees to 45 degrees, with your back straight. Bend your knees and lower your torso. Straighten your legs to return to starting position.

Ensure that you’re not tipping your butt far out and that your knees don’t go over your feet.

You can grab onto a table or a chair for stability.

Aim to do 3 sets of 15 for these every other day. You can start with sets of 10 and work your way up.

Pregnancy Exercise #2: Leg lifts

This exercise is great for your inner thigh.

Lie on your side and support your head with your lower arm. Place your opposite hand on the floor and bend your lower leg at a 90-degree angle for stability.

Lift your leg up and then down. Only lift your leg as high as you’re comfortable with.

Make sure that you’re not collapsing in your torso as you lift your legs.

You can support your belly with a pillow on the floor if your pregnancy is more advanced.

Aim for 3 sets of 15 every other day.

Pregnancy Exercise #3: Plank

Some people say that you can’t do ab work when you’re pregnant, but you can so long as you do it in a controlled environment, according to Mother&Baby.

Start on your forearms, ensuring that your elbows align with your shoulders. Extend one foot back, followed by the other.

Make sure that you aren’t pushing your butt or your shoulders out.

Put your knees slowly down to the floor when you need to rest, and don’t overexert yourself. If you have been doing planks for a while, you might want to move from your forearms to your hands.

Pregnancy Exercise #4: The Clam

Lie down on your side, either flat or on your forearm.

Bending your knees, take your heels together. Keep your hips still while opening up with your knees back. Only open as far as you’re comfortable—stop where you feel pain.

If you are further along in your pregnancy, you might want to support your belly with a pillow.

The Clam: Variation 2

If you are feeling strong, try out these variations instead.

Pregnancy Exercise #5: Arms

Start slow, you can do these exercises without weights initially. As you get stronger, consider adding weights (or soup cans or water bottles).

Extend your arms to the side, and do not put them down throughout this fast and effective toning workout! It will be difficult at first, but it will get easier.

Safety Guidelines

As a mum-to-be, you are probably looking for ways to stay healthy and fit. After all, exercising is not only good for your body but also for your baby. However, there are some safety guidelines that you need to follow when doing even a simple exercise to do at home. Here are some tips:

• Do not do vigorous exercise during pregnancy
• Exercise should be done in small amounts several times a day or on alternate days
• Eat healthy food before and after exercising
• Take regular breaks during an exercise routine (at least every 30 minutes), especially if you’re feeling tired or have a headache — this could be a sign that something isn’t right with your body or pregnancy hormones (like low iron levels or dehydration). If these symptoms persist after taking a break, seek medical advice immediately!
• Always consult a doctor before starting any exercise program

Before doing a simple exercise at home, remember that it’s important to remember that not all exercises are suitable for all women during pregnancy, and some exercises may need to be modified based on individual needs and doctor’s advice. Always consult with a doctor before starting a new exercise routine during pregnancy.

Image Source: Shutterstock

Republished with permission from theAsianparent Philippines

Updates from Pheona Ilagan

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