General Health, Resistance Training, Postpartum

What are the Best Exercises for Pregnant Women?

By Darisse Kennedy on Sep 28, 2021 9:30:00 AM
2 Minutes Reading Time


Finding out that you are pregnant can be exciting and stressful at the same time. There is a lot to look forward to when you are having a baby. There are also a number of unknowns that come along with your first pregnancy. What things do you need to change? Exercise is one of the areas that many expectant mothers wonder about as they embark on their first pregnancy. In most healthy pregnancies, working out is allowed and encouraged. Check with your doctor about the guidelines for working out while pregnant. Some of the best exercises for pregnant women include working with exercise bands, lifting free weights, and calisthenic exercise.

Working with exercise bands

Resistance bands are a great tool for exercising while pregnant. Resistance bands come in a wide range of resistance levels so you can adjust based on your ability and as things change throughout pregnancy. You can leverage exercise bands to create resistance during an exercise routine. There are hundreds of different ways to use resistance bands to build muscle. Exercise bands are a great option for pregnant women because you have so much control over the level of resistance. You can work with resistance bands safely throughout your pregnancy.

Lifting free weights

Free weights are ideal for exercising before pregnancy and can often be used throughout pregnancy as well. Pregnant women can benefit from exercises that involve lifting free weights. Lifting free weights is good for your muscles, your bones, and your metabolism. Most pregnant women can safely lift free weights throughout pregnancy. It is important to choose free weight exercises that are safe to do as your body changes. You can transition to using machines for some of your weight bearing exercises if you have concerns about your balance as your stomach grows. Talk to your doctor about which free weight exercises are safe to continue throughout your pregnancy.

Calisthenic exercises

Calisthenic exercises are those that involve using your body weight as resistance. Examples of calisthenic exercises include push-ups, pull-ups, chin-ups, lunges, planks, and body-weight squats. It is important to note that not all calisthenic exercises are appropriate during pregnancy. Exercises that require you to spend time laying on your back, for example, are not appropriate while you are pregnant. Some of the calisthenic exercises that can be safe during pregnancy include lunges, squats, wall push-ups, and step-ups.

The best types of exercises for pregnant women are those that include some type of resistance. Exercise bands, free weights, and calisthenics are all options that you can include in your workout program throughout your pregnancy. You can incorporate all of these exercise options into your routine as you go through your pregnancy. And, once you have your baby, resistance training will be the best way to get back to your pre-pregnancy fitness level.

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Darisse Kennedy

Darisse is a writer and educator who received her formal education in psychology and mental health counseling. Growing up, she was more of a bookworm than a gym rat, but she discovered strength training in adulthood. She learned the true value of strength training as she fought to lose the extra forty pounds that remained after having three kids. In the process, she discovered the significant impact that working out regularly had on her mood, mindset, and energy levels. Experiencing the benefits of exercise firsthand sparked her interest in the connection between movement and mental well-being – particularly in relation to women.

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