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Article: Strong Mamas grow Stronger Babies

Strong Mamas grow Stronger Babies

Strong Mamas grow Stronger Babies

You’ll probably never forget how excited (or terrified) you were when you saw those two blue or pink lines appear. And how that you’re expecting a child, you may be thinking about what needs to change and what can be left alone.

What’s the good news? Staying active is at the top list of guides for the next nine months.

We’ve got you covered whether you want to keep your existing workout program or start a new one. Here’s everything you need to know about remaining active during pregnancy, from cardio and strength training to stretching and core routines.

Benefits of exercising while pregnant

During pregnancy, exercise can:

  • Reduce backaches, constipation, bloating, and swelling
  • Boost your mood and energy levels
  • Help you sleep better
  • Manage symptoms of depression and anxiety
  • Improve postpartum recovery 

Six types of exercise to stay fit and healthy

Activities that are safe to do during pregnancy include-

  1. Brisk Walking

A brief stroll around the neighborhood is a wonderful place to start if your pre-pregnancy fitness routines were lacking.

Safety Tip: Avoid potholes, rocks, and other hazards by walking on flat surfaces, using supportive footwear to prevent falls.

  1. Swimming

Swimming, water walking, and aqua aerobics provide movement without strain on the joints. As the pregnancy advances, buoyancy may provide some respite from the aided body weight.

It’s crucial to pick a stroke that feels good and doesn’t strain or harm your neck, shoulders, or back muscles. Breaststroke would be a solid option. The leg and buttock muscles can be strengthened by using a kickboard.

Safety tips:

  • To avoid slipping, use the handrail for balance when entering the water.
  • Avoid diving or jumping, as these activities might cause damage to the abdomen.
  • To avoid overheating, stay away from hot pools, steam rooms, hot tubes, and saunas.

  1. Stationary Cycling

Cycling on a stationary cycle, often known as spinning, is a safe form of exercise. Most pregnant women, particularly first-time exercisers, trust this source.


  • Cycling raises the heart rate while putting less strain on your joints and pelvis.
  • The bike aids in body weight support.
  • The risk of falling is low as the bike is stationary.
  1. Yoga

Women can benefit from prenatal yoga courses by keeping their joints loose and flexible. Yoga may also aid in the management of pain and stress.

The benefits of yoga include

  • Strengthening the muscles
  • Helping maintain healthy blood pressure.
  • Increasing flexibility
  • Enhancing relaxation
  • Teaching techniques to help women stay calm during labor and delivery.
  • Stimulating blood circulation. 

Safety Tips: As the pregnancy grows, avoid stances that:

  • May lead to overbalancing
  • Involve lying on the abdomen
  • Involve spending time lying flat on the back
  • Avoid overstretching
  1. Low impact aerobics

At least one foot must be on the ground at all times during low-impact aerobic exercise.

This type of exercise can:

  • Strengthen the heart and lungs
  • Help maintain muscle tone and balance
  • Limit stress on the joints 
  1. Preparing for labor: Squatting and pelvic tilts

Some workouts are especially beneficial during pregnancy because they help the body prepare for delivery and birth.

Squatting: It may aid in the opening of the pelvis during childbirth, therefore it’s a good idea to practice while pregnant.


STEP 1- Keep your back straight and your feet shoulder-width apart and flat on the floor.

STEP 2- Slowly lower your buttocks, keeping your feet level and your knees no further forward than your feet.

STEP 3- At the lowest position, hold for 10 to 30 seconds before progressively pushing up.

Pelvic Tilts: These can help alleviate back pain by strengthening abdominal muscles.

STEP 1- Start on the hands and knees

STEP 2- Tilt the hips forward and pull the abdomen in, rounding the back.

STEP 3- Hold for a few seconds

STEP 4- Release and let the backdrop.

STEP 5 -Repeat this up to 10 times. 

Safety Tips for exercising while pregnant
When considering exercises for pregnancy, some general safety tips are to be kept in mind.

  • Consult your doctor, if you’re new to exercise or have any health conditions that can make it dangerous for you to do so.
  • Before, during, and after exercise, drink lots of water.
  • Wear supportive apparel, such as a belly band or a supportive sports bra.
  • Avoid getting overheated, especially in the first trimester.
  • Avoid resting flat on your back for too long during the third trimester.
  • Contact sports and heated yoga should be avoided.

The takeaway

Physical activity is good for both mom and baby during pregnancy. Including some type of exercise in your weekly routine will help you maintain a strong core, fit muscles, and a healthy cardiovascular system. Also, it’s great for your emotional health (thank you, endorphins!.)

Always pay attention to your body and stop if you are experiencing any discomfort or pain. If you have any questions or concerns about how your body is responding to a fitness regimen, always consult your doctor.

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